When you feel sad all the time, get help!

Written by: Maheen Asif – M.Sc
(Clinical Psychology)

Last updated date : May 09, 2022

Do you feel sad all the time? Do you miss the joy in your life? Maybe, you are struggling to concentrate or make decisions? or maybe you’re distancing yourself from your family and friends?

But wait a minute! Think about it. What does it mean when you are constantly sad?

Since feeling sad at times is normal. So, you can say that it is healthy to be sad sometimes. It gives us a sense of balance and a reference point for identifying when we are happy.

We can’t (or should) stay away from sadness. It’s a completely normal reaction to good times and bad times. Sadness shows how we want to be treated, impacting how we treat others.

We are usually sad for a reason. For example, when you lose something or someone or when you get to face disappointment in life. And, with time passes, the pain of that loss or disappointment fades. However, some people don’t find it easy to get away from their sadness, leaving you with an empty feeling that fails to go away. If you feel sad all the time, then you need help!

Chapter 1:
How Does “Healthy Sadness” Look Like?

When you feel sad for a few days, that’s sadness. It’s short-lived and happens when there is a clear reason for it to happen.

When bad things happen to us, we all feel sad. Such as, a breakup, a loved one loss, or simply not having a good day can make you sad. And that’s perfectly fine. Sadness is a healthy emotion that can cause more positive emotions. We normally deal and recover fast without any treatment.

Mild, short-term sadness can be good for you. It makes you realise to be grateful for good times and use that as a powerful motivator to deal with a negative situation. Due to sadness, people get inspired to write and create literature, art and music.

In “healthy sadness”, it is important to find a way to show how you feel. Like, you can express yourself in front of your loved ones

Unfortunately, sadness can last a long time, especially if you use unhealthy ways to deal with it, like drinking, not working, or staying alone.

Many people had mental health problems during the pandemic. That’s one reason why. Social connections, working out at a gym, and doing creative things were a lot of what we use to pull ourselves out of sadness.

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Chapter 2:
When I Feel Sad All the Time, Is It Not Sadness?

When your feel sad all the, Please take it seriously! Feeling sad all the time can not be good for your mental health.

Is it not easy for you to know if you’re just sad or struggling with depression? Even though these two are different concepts, we are still confused about the two.

Are you constantly sad? Its depression!

Depression can be severe and need extra help. A Major depression illness stays for at least two weeks and makes it not easy for a person to work, go about their daily routines, and keep satisfying personal relationships.

When you feel sad all the time, it can turn into depression. Pay attention to the signs that it’s getting worse. If you notice that these symptoms impact your life for at least two weeks or more, get help.

Following are the signs of depression;

  • To feel sad all the time
  • Unable to stop crying
  • Lack of energy
  • Unable to focus
  • Appetite changes
  • Change in sleeping habits
  • Hopelessness
  • When you feel like you’re “empty.”
  • Feeling guilty or worthless
  • Moving or talking slowly
  • Being angry
  • You don’t care anymore about how you look
  • You stop doing self-care
  • Things that you used to like have lost their charm.
  • Jitteriness or having a hard time staying still.
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Chapter 3:
Let the doctor give diagnose

This is how your doctor will figure out if what you are feeling is just normal sadness or depression. This may involve asking you questions or having you fill out a questionnaire about the symptoms you’re facing, how long you have had them, and how severe they are.

The doctor will try to learn more about your life. This will help your doctor understand how these symptoms have affected your ability to function at work, school, and at home.

Your doctor could also do a physical exam and run lab tests to make sure that you don’t have any medical problems that could be making your symptoms worse. Take note of any medications or supplements you are taking because some of them, like beta-blockers and corticosteroids, can make you feel depressed and help you feel better.

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Chapter 4:
What to Do When You Feel Sad?

To let sadness be a positive part of your life, here are some ways to deal with it:

It’s okay to be sad for some time.

You shouldn’t hide your feeling. Instead, you should allow yourself to be sad. Cry if you want to. Notice whether you feel better when the tears stop.

If you feel sad, plan a day to just be sad.

It’s good to plan a day or evening where you can be alone and listen to sad music. Planning time to be sad can be good, and it can help you move past the sadness and into a better mood in the end.

Think and write down when you feel sad

When did something happen that made you sad? Most of the time, it’s not easy to figure out what’s making you sad, but understanding why you’re sad and exploring your feelings can help you feel better. This can make you feel better.

Take a walk

Fresh air and a little time alone can sometimes change your mind.

Call a close friend or family member.

Sometimes, you should talk about your feelings so that you can get them out of your head.

Show kindness to yourself.

You can do little things that make you an example, such as a hot bubble bath, a nap, or some really good chocolate.

Allow yourself to laugh.

Watch your favourite comedy movie on Netflix or YouTube.

Start a gratitude journal.

When you focus on the positive, even if you can think of one thing to be thankful for each day, it helps you move away from your sad and negative feelings.

Try meditation

Meditating for 10 minutes a day on a weekly goal will give you a lot of support and guidance you might need to get through the week.

In summary, If your sadness lasts so long that it interferes with your daily life, it could be a sign that you are going through a depression. Having an open conversation with a healthcare professional can be very useful to make sure you get the treatment you need. This can help you find out if other health problems are making you feel sad or depressed. It can also make sure that if you need more help with your mental health, you’ll get it from the right person.

It’s comforting to know you’re not alone in your struggle, whether depressed or just sad. A therapist can help you acquire new coping mechanisms by talking to you or joining a support group.

If you found this article interesting, please visit the website, https://www.epsychonline.com/. There are several courses on the website. The course “Feeling/Sad” will help you in providing detailed information on the  topic.