She Strengthens

Understanding and Overcoming Sadness

Feeling down? You’re not alone. Sadness is a natural human emotion, but it can be overwhelming. Here’s what you need to know to process and move past your low moods.

The Biology of Sadness

Sadness isn’t just a negative emotion; it has evolutionary benefits. When we’re sad, our brain communicates more effectively with our emotional and memory centers, leading to:

• Increased motivation
• Improved memory and judgment
• Greater focus on social interactions

Embracing Sadness

It’s not about avoiding sadness, but about feeling it for a healthy amount of time and finding ways to move on. Ditch the myths:

• Happiness isn’t a natural state; it’s a balance of emotions.
• Unhappiness doesn’t make you defective.
• A good life includes negative emotions.
• You can’t control your emotions all the time.

Positive Coping Mechanisms

When we’re sad, we try to feel better. Some coping mechanisms backfire, while others help us constructively live our values and achieve goals. Try:

• Petting an animal
• Doing something creative
• Meditation, yoga, and breathing exercises
• Physical exercise
• Talking with loved ones
• Working on practical issues

Therapeutic Approaches

Different therapies can help you process sadness:

• Cognitive Behavioral Therapy (CBT): Restructure negative thoughts and behaviors.
• Acceptance and Commitment Therapy (ACT): Embrace your feelings and focus on values and purpose.
• Dialectical Behavior Therapy (DBT): Regulate emotions, set boundaries, and develop skills.

Staying in Touch with Your Emotions

Regularly reflect on your journal and emotions. Consider speaking with a psychotherapist or counselor, even if you don’t have chronic mental illnesses.

Moving On

Once you’ve processed sadness, it’s time to move on. Realize that you’re not defined by your lowest moments. Start small, make positive changes to your daily routine, and engage in behaviors that raise your chances of happiness.

Reassessing Relationships

Distance yourself from people who might be part of the problem and seek out those who encourage positive behavior patterns.

Is Sadness the Same as Depression?

No, sadness is a normal emotion, while depression is a recognized mental health condition. If your feelings of sadness persist for longer than 2 weeks, consider talking to a mental health professional.

When to See a Professional

If your low mood is accompanied by symptoms like anxiety, hopelessness, or changes to your sleep pattern, talk to a primary care practitioner or mental health professional.