Accepting Sadness as a Common Emotion and Learning How to Cope with it

Sadness is one of the most common, yet most underrated emotions there are. Sadness can be accompanied with the loss of a loved one, missing an important event, missing someone or something, letting go/moving forward and more. Sadness can be defined as “an emotional state where there are feelings of unhappiness, low mood, and is the range from mild disappointment, to extreme anguish and despair”. It is important to note that sadness is considered one of the basic human emotions. While this emotion is oftentimes very uncomfortable it is normal and even considered healthy to experience it. The key part of this emotion is to acknowledge your sadness and utilize healthy coping mechanisms to help you work through this emotion to get to higher mood levels.

Acknowledging Sadness

First and foremost, remember that you are NOT alone. All humans share this emotion from time to time and is something many can relate to. Let this give you some peace when coming to terms with the fact that you are feeling “down”. One of the best ways to help you acknowledge your sadness is to write it down. Find an empty notebook, sheet of paper, post-it note or even a napkin and simply write “I am feeling sad”. Read these words to yourself aloud and let the words become clear in your mind. Once you have done so, reflect on why you are feeling sad. Write your “why” onto your paper in as few words as possible. Keep it short and simple. Once you have done so, leave the paper in a place you won’t forget about it but, set it aside so that it is out of sight and mind for a bit.

Coping with your Sadness

There are a variety of ways you can “cope” with this emotion, but the most important mechanism is to release this emotion. For some this might mean crying and for others this might mean resting, but either way the emotion of sadness takes a very physical affect on the body and must be released so that the body and mind can work towards letting this sadness go.

1. Cry, rest….. RELEASE THE BODY’S PHYSICAL EFFECTS FROM THIS EMOTION
2. Remind yourself that you are not alone and take peace in knowing that better moments will come
3. Be gentle with yourself and as you are ready begin exploring ways to invite healthier moods and emotions into your soul. Use the following to help guide you:

Exercise	walk, go for a bike ride, weightlift, follow an exercise video, swim, practice yoga
Socialize	call or text a friend, organize a group dinner, visit family, join a club / group
Responsibilities	cleaning / housework, pay bills, professional development, homework
Hobbies	sports, gardening, drawing, playing music, hiking, playing with a pet, cooking
Personal Care	dress up, get a haircut, prepare a healthy meal, tend to spiritual needs

Start Small	If needed, break activities into smaller pieces. Some activity is better than none.
Make a Plan	Set an alarm as a reminder, or tie an activity to something you already do. For example, practice a hobby immediately after dinner every day.
Bring a Friend	Including a friend will increase your commitment and make things more fun.

Bottom line is that all humans experience sadness, but part of living a more beautiful life is acknowledging your emotions and validating them. Allow yourself to feel that emotion and affirm the importance and reasoning for it. Every emotion is a journey and sometimes our emotional journeys require the support of others. Always reach out if you are feeling alone and need an understanding heart to guide you through your sadness to happier and brighter days.

IMPORTANT NOTE:

Seek help from a professional if your sadness becomes overwhelming or feels unmanageable. If this sadness begins to manifest into changed sleeping patterns, different eating habits, loss of interest in hobbies/passions, difficulty concentrating or making decisions, SEEK PROFESSIONAL HELP. If you or your loved one(s) are in danger, please call the National Suicide Prevention Lifeline at 800-273-8255 or text HOME to 741-741, the Crisis Text Line.

Have a Blessed and Safe Week,

Emma