Did you know that over 5 million Canadians, which is about 18%, experience sadness. It can last for nearly 40% of the year, and millions more struggle with temporary sadness every day? While sadness is a normal human emotion, knowing how to deal with sadness in healthy ways is essential for emotional well-being. Instead of pushing feelings aside, learning to process them can build resilience, improve mental health, and bring balance back into life.
Let’s dive into details.
What Is Sadness?
Sadness is a natural human emotion that everyone experiences. It’s a response to loss, disappointment, hurt, or change—and it can show up in many forms: feeling heavy, crying easily, withdrawing from others, or losing interest in things you once enjoyed.
Unlike depression, which is persistent and more severe, sadness is usually temporary. But that doesn’t mean it isn’t painful.
Common Causes of Sadness
Sadness can stem from many sources, and it often shows up when life feels uncertain or overwhelming. Some common triggers include:
- The end of a relationship
- Grief after a loss
- Conflict with friends or family
- Failure, setbacks, or disappointment
- Seasonal changes or feeling isolated
- Burnout, stress, or emotional overload
If you’re wondering how to deal with sadness, it’s important to know that sadness isn’t something to “fix” or avoid—it’s something to move through with care.
Strategies That Actually Help
Here are some proven ways to help you deal with sadness when it comes:
Let Yourself Feel It
Pushing sadness away only makes it louder. It’s okay to cry, rest, or feel off for a while. Allowing emotions to pass through helps you heal.
Talk to Someone You Trust
Whether it’s a friend, family member, or therapist, talking about how you feel helps release the emotional weight you’re carrying.
Get Outside or Move Your Body
A short walk, time in nature, or gentle stretching can shift your energy and boost mood-boosting chemicals in the brain.
Limit Overstimulation
Too much noise, screen time, or social media can heighten feelings of sadness. Create quiet, soothing space when possible.
Write it Out
Journaling can help some people to process thoughts and uncover what’s really going on beneath the surface. Try writing what you wish someone could say to you.
Practice Self-Compassion
Speak to yourself the way you’d comfort a friend. Replace harsh inner dialogue with kind and understanding words.
Do One Small, Nourishing Thing
Drink a warm tea, take a shower, and listen to calming music—small acts of care signal to your brain that you’re safe and valued.
For those wondering how to deal with sadness, integrating these strategies into daily life can provide gentle but effective support for your mental well-being.
A Story That Can Help
When Maya lost her job unexpectedly, she felt defeated and ashamed. For weeks the feelings of sadness would come and go, and Maya kept it to herself. One day, she decided to call a friend and say the words out loud: “I’m sad, and I don’t know what to do.” The friend simply listened, and that moment of connection cracked the heaviness just enough to let hope in.
From there, Maya started journaling each morning for five minutes, writing what she felt without judgment. Over time, she found clarity, regained confidence, and applied to new roles. A few months later, she landed a new job—but more importantly, she learned how to deal with sadness without getting lost in it.
Frequently asked questions
When should I worry that sadness is more than just sadness?
If feelings of sadness persist for weeks and affect your ability to work, eat, sleep, or engage socially, it could be a sign of depression. Consulting a therapist can help clarify the difference.
How can I start practicing self-compassion when I feel overwhelmed by sadness?
Begin by treating yourself like you would a close friend. Simple affirmations such as “It’s okay to feel this way” or “I’m doing my best” can help. So You Need Therapy offers helpful resources to guide you through self-compassion practices.
Can exercise really help with sadness?
Yes! Physical movement increases endorphins and reduces stress hormones. Even light activities like stretching or walking in nature can improve your mood significantly.
Is it normal to cry every time I feel sad?
Yes, crying is a natural and healthy way to express sadness. It helps release emotional tension and signals your brain to process the feeling rather than suppress it.
How can therapy support me in learning how to deal with sadness?
A licensed therapist provides a safe space to explore your feelings without judgment. At So You Need Therapy, trained professionals help you develop personalized strategies for managing sadness effectively and building resilience.
