Just like happiness, fear, excitement, and frustration, sadness is a normal human emotion. It might be uncomfortable, but it's something that most people experience occasionally.
Sadness can arise from difficult circumstances like loss, major transitions, painful memories, physical illness, and more. Typical sadness will usually fade in time with the right support.
Sometimes, sadness that doesn’t go away can signal the presence of an underlying mental health concern like depression, which may require professional support to manage.
Sadness is a natural human emotion. Sometimes it can be fleeting, lasting for just a moment. But it can also persist for longer periods of time.
Living with sadness can be difficult. It can make it harder to be productive, get motivated, or feel hopeful about the future. Sadness is a part of life’s ups and downs, and it can come from all sorts of challenging circumstances. It can also be a sign of an underlying mental health condition.
Learning about sadness can help you process this emotion in healthy ways or know when to ask for help.
Why we feel sad
Researchers who study sadness have found that certain areas of the brain [1] “light up” when we feel sad. These areas help control memory and emotion, which may be why certain reminders can trigger sadness.
Sadness is our brain’s way of letting us know that something isn’t right. It may serve as a helpful, adaptive signal [2], prompting us to attempt to recover and make up for a loss.
While it’s a highly personal experience that can look differently from one person to the next, some potential causes of sadness include:
Grief and loss
Physical illness (either in yourself or a loved one)
Low self-esteem or self-worth
Hopelessness or worries about the future
Feeling pressure or that you’re failing at work or school
Major life events, like moving, changing jobs, graduating, or retiring, that disrupt your sense of community or purpose
Encountering a reminder of a past loss or painful event
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When sadness becomes a problem
Typical sadness will usually fade on its own in time. But in some cases, when sadness is severe and persistent, it can be cause for concern. Chronic low mood can be a sign of a mental health concern that may require professional help to overcome.
If your sadness is lingering and not getting better, or you’re turning to unhealthy coping behaviors, like social avoidance or substance use, to manage it, reach out to a mental health professional. Sadness that interrupts your daily functioning could be a sign of major depressive disorder (MDD) or another condition. A therapist can help you get to the root of your sadness and find ways to move forward.
Healthy ways to cope with sadness
Sometimes, the best way to deal with sadness is to allow yourself to feel it. You might be tempted to try to get rid of those uncomfortable emotions. But instead of avoiding sadness, engaging with it can help you process it and begin to feel better.
If you’re feeling sad, these tips [3] can help:
Express yourself. You may worry that if you release or acknowledge your sadness, it might get worse or become harder to control. But consider that the opposite might be true — when we name it, we can tame it [4]. Try giving yourself some time in a private, quiet space to allow your sadness to surface. Listen to sad music, write in a journal, or cry to let your feelings out. Remember that it’s OK to not be OK sometimes, and this experience won’t last forever.
Care for your body. Negative emotions can zap your energy and even weaken your immune system [5]. So when you’re feeling sad, do your best to take good care of your physical well-being. Getting enough sleep, eating balanced meals, and exercising can give you strength to manage uncomfortable emotions.
Connect with others. When you’re sad, you might not feel like socializing. It’s OK if you want to avoid large group gatherings. But staying connected to friends and family — even just via a text message — can help you feel supported and less isolated. Try talking about how you’re feeling with someone you trust. Everyone feels sad sometimes, and you might be comforted to know that you’re not alone in this experience.
Notice other feelings. Sadness can feel overwhelming. But it’s possible to feel many different things at once. When you’re feeling sad, try to notice any other emotions that might be present. For example, have you ever laughed and cried at the same time? Emotions are wonderfully complex, and it’s common to experience seemingly opposing emotions — like joy and sadness or hope and fear — at the same time. Feeling sad doesn’t mean that you’re not allowed to connect with positive emotions too.
Ask for help. Feeling sad doesn’t mean that you need professional help. But if your sadness isn’t going away or you think you might be depressed, don’t hesitate to seek support. While there’s no cure for depression, it’s a treatable condition. And with help from a therapist or psychiatrist, you can get your symptoms under control.
A common pattern I see is that clients often interpret sadness as a sign that something is ‘wrong’ with them, rather than a normal emotional signal asking for attention or care. That misconception leads them to avoid the feeling, which unintentionally keeps them stuck.
Ashley Ayala, LMFT
Clinical reviewer
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Almost everyone experiences sadness from time to time. Most of the time, this natural emotion will subside on its own. By naming your feelings, engaging in social support, and taking time for self care, you can begin to release those feelings.
However, if your sadness is impacting your ability to function, you may benefit from seeing a mental health professional. With therapy, self-care, and medication (if needed), you can learn to cope with sadness, cultivate a brighter outlook, and manage your mood in healthy ways.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- Researchers Uncover A Circuit For Sadness In The Human Brain https://www.npr.org/sections/health-shots/2018/11/08/665615440/researchers-uncover-a-circuit-for-sadness-in-the-human-brain#:~:text=Previous%20research%20had%20established%20that,play%20a%20role%20in%20emotion.%5C
- Depression in an evolutionary context https://pmc.ncbi.nlm.nih.gov/articles/PMC2267800/
- Sadness and Depression https://www.cdc.gov/howrightnow/emotion/sadness/index.html
- Self-Care: Name It to Tame It https://brownmedpedsresidency.org/self-care-name-it-to-tame-it/
- Immune dysregulation in depression: Evidence from genome-wide association https://www.sciencedirect.com/science/article/pii/S2666354620300739
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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Rula’s editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
