Change, loss, and grief are the primary causes of being sad. Technology has increased the pace at which we work, communicate, and play, sometimes inducing a sense of being left behind. Most of us change careers two to three times and jobs even more frequently. Workplace competition often breeds a sense of self-doubt and sometimes loneliness.

Since our world doesn’t stop and give us a chance to solve our dilemmas, how can we face the day positively, and be a productive workplace player? Dr. Anne-Marie Sawyer, Coordinator of Mental Health Programs and Staff Development at Holy Spirit Health System, says it’s all about changing our thought processes. “Individuals need to reframe the way they think. Change the negatives into positives. Instead of saying ‘I can’t do this,’ learn to say ‘I can do this.’ We need to remember that life is bigger than what’s happening to us.”

Grief and loss are normal parts of life, which we shouldn’t run from or ignore. Instead, we need to learn to manage them. It’s perfectly normal to feel sad or lonely sometimes, but instead of dwelling on the dilemma, we should seek ways to change it. Dr. Sawyer says we need to learn that “grief, change, and loss define who we are—how we handle it makes us strong.”

Reframing the way we think is difficult in a society where we’ve learned to expect instantaneous results and success. Dr. Sawyer encourages individuals to take control of situations and keep trying until you see results. “Employees shouldn’t act helpless and always expect success the first time. Keep trying and find ways to keep yourself motivated. Attitude takes practice. It takes 30 days to set a habit, and the rest of your life to practice it!”

Reframing is difficult. To start, write down your immediate reactions to a certain situation. Look at what you’ve written and find ways to change the “I can’t” into an “I can.” Turn a dilemma into an opportunity.

It’s incredibly easy to beat the blues and win the attitude game. Reframing our reactions is the first step. Implementing a few other simple strategies will lead to a happier, healthier you, thus increasing your professional productivity and enjoyment of life!

Take care of yourself—Many of us cope with stress in ways that often make it worse. Curb your caffeine intake. Get enough sleep. Take time for fun. Exercise. Go for your annual physical (it is possible that your blues have a biological and not situational cause).

Change your environment—Add personal touches to your office or cubicle—get a plant, put up pictures, hang seasonal decorations. Keep stress-buster “toys” at your desk. Take a walk to deliver that memo instead of using interoffice mail. More than likely you’ll come back refreshed and invigorated.

Find the laughter—According to Dr. William F. Fry, a psychiatrist from the Stanford University School of Medicine, laughing 100 times is the equivalent of working out on a rowing machine for 10 minutes. Humor can be found in most life situations. We all have a sense of humor—we just need to find it. Watch people who have developed the ability to laugh and follow their lead. Read the funnies. Keep a comic book at your desk. Start a humor file and fill it with amusing snippets that come your way.

Count your blessings—Find the good in each situation. Focus on the good things in your life. Start a gratitude journal. Make a point each day to write down five things for which you’re grateful. You’ll be amazed at how your perspective changes.

Give to others—Do something nice for someone else when you’re feeling down. Reaching out to others increases our sense of self-worth, and also brightens someone else’s day. Bring a snack into work to share. Post a funny comic at the copier. Get in early and make the coffee.

Take action—Don’t wait for your problems to disappear, do something about them. If you miss a promotion at work, find out why and do whatever it takes to get it the next time. Seek new opportunities to expand your horizons. If asked to do something outside your skill set, take a class or seek assistance from a colleague who’s “been there, done that.” If problems at work appear insurmountable, you may need to find a better opportunity. So do it. Don’t wait for things to change or new opportunity to come knocking.

Find balance—Too often we involve ourselves disproportionately with the same types of activities throughout our week. Variety will help us find a more balanced outlook on life. If you work alone all day, find a group activity to occupy your evening hours. If you spend your day in meetings, explore your creative side in an activity of solitude such as creative writing or art. Call your school district for a listing of adult education classes. Identify the gaps in your life and find the right activities to fill them. Not only will you become more well-rounded and balanced, but you’ll be more productive and successful in all areas of your life.

Find your inner child—Seek the freedom you enjoyed as a child. Go to the park and swing on the swings at lunch. Trade lunches with a colleague. Build a snowman. It’s amazing what’s gleaned from taking a moment to be a kid again.

Celebrate change—In our fast-paced culture, we should have learned to embrace change. Instead, we tend to fear change and the risks inherent in it. When faced with change, implement the reframing strategy. Instead of saying, “That’s impossible,” look at the change as a chance to learn something new, explore uncharted territory, and meet new people. Turn your change into opportunity.

Enjoy today—Look at each day you’re given as a special occasion. Don’t wait for someday. Wear that new outfit. Go to that new restaurant. Call that friend you haven’t heard from lately.