238Emotion R Egu lation Handout 11   (p. 7 of 9)
Sadne S S
Sadness fit S t he fact S o f a situation whenever:
a
. Y
ou have lost something or someone permanently.
B. 
th
ings are not the way you want or expected and hoped them to be.
C. O
ther example:                                    
fo
llow these suggestions when sadness is n Ot
 juS
tified  by the facts or is n Ot
 effective:
OppO
Si
te 
aC
tiOn
S f
or Sadness
do t
he 
Op
pOS
ite of your sad action (or inaction) urges. 
fo
r example:
1. 
Get active ; approach.
2. avO
id av O
idinG
.
3. B
uild ma St
erY: 
do t
hings that make you feel competent and self-  c
onfident.
 ( See Emotion Regulation Handout 19: Build Mastery and Cope Ahead.)
4. in crease plea San t event S.
a
ll-the-Way Opp O
Si
te 
aCt
iOnS
 for Sadness
5. 
pa
y attention to the pre Sen
t mOm
ent! 
 B
e mindful of your environment—each detail as it unfolds. 
 
ex
perience new or positive activities you are engaging in.
6. c
hanGe
 
YO
ur p O
St
ure (adopt a “bright” body posture, with head up, eyes open, and 
shoulders back). 
 K
eep an upbeat voice tone.
7. c
hanGe
 
YO