Feeling sad
We all feel sad sometimes, whether we’re going through a break-up, receiving bad news, or simply watching a really heartbreaking movie. Sadness isn’t necessarily a “bad” thing — it can make us more empathetic and resilient, and sad feelings can be reduced or managed.
Sadness is different from the medical condition depression, which you can learn about here.
Breathe
Breathe and let go of sadness with this mini meditation from Headspace.
Reflect
Too often our response to challenging emotions is to just push through them, and sadness is one of those feelings that’s often seen as something to avoid. Instead, try leaning into those feelings instead of ignoring or outrunning them.
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Name Your Feelings
Part of reflecting on difficult feelings is naming them. There’s actually science that proves it.
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Write About Them
Journaling is a powerful way to lean into sadness. Spend a few minutes each day writing about how you’re feeling.
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Accept Them
Acknowledge that it’s okay to feel sad. Remind yourself that these feelings will lessen over time.
Learn
It’s important to understand the difference between sadness — which is often in response to a difficult experience and subsides naturally over time — and the signs of clinical depression.
Act
The best strategies for dealing with sadness can differ from person to person. Try different approaches to see what works best for you.
Connect
Talking about sadness can help you feel better. Start the conversation using one of the resources below or check out the full directory here.
When contacting a resource below, any information you provide will be collected and used by that resource, subject to its end user terms and conditions and privacy policy. Please contact the applicable resource if you would like more information.
| Resource | Type | Contact |
|---|---|---|
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Crisis Text Line
Have a free, confidential chat with a trained counselor. Available 24/7. |
Text Line | Text ACTION to 741-741 |
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Lifeline
Call for a free, confidential conversation with a trained counselor. Available 24/7. |
Call Line | 988 |
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Warmline Directory
A Warmline is a free peer-run hotline that offers callers emotional support, staffed by volunteers with lived experience. |
Website | Find a Warmline |
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Inclusive Therapists
Inclusive Therapists offers a safer, simpler way to find a culturally responsive, social justice-oriented therapist. |
Website | Visit website |
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ADAA Therapist Search
A tool to help find local mental health services, including teletherapy options. |
Website | Visit website |
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BetterHelp
A paid online portal that provides access to mental health services, including online counseling, phone, and text communication. |
Website | Visit website |
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TalkSpace
A paid online text therapy platform that provides 24/7 access to licensed therapists who cover a broad range of mental health services. |
Website | Visit website |
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Outside the U.S.? Find a Helpline
Free emotional support, wherever you are. |
Website | Find a Helpline |
Need help now?
If sad feelings interfere with your quality of life and last for several weeks, reach out to a mental health professional for support.
