Healthy ways to deal with sadness

We all feel sad sometimes. Sadness is a normal emotion that can make life more interesting. It almost always accompanies loss. When we say goodbye to a loved one, we usually feel sad. The sadness is even deeper if a close relationship has ended or a loved one has died.

Sadness also helps us appreciate happiness. When our mood eventually changes from sadness toward happiness, the sense of contrast adds to the enjoyment of the mood.

Healthy ways to cope with sadness

Here are some ways to experience normal sadness in healthy ways and to allow this emotion to enrich your life:

• Allow yourself to be sad. Denying such feelings may force them underground, where they can do more damage with time. Cry if you feel like it. Notice if you feel relief after the tears stop.
• Write in a journal, listen to music, spend time with friends or family and/or draw to express the emotion of sadness.
• Think about the context of the sad feelings. Are they related to a loss or an unhappy event? Think about the feelings in a nonjudgmental way and ride the wave of the experience.
• Sadness can result from a change that you didn't expect, or it can signal that you might need to make changes in your life. Emotions are changing and will come and go.
• Know when sadness turns into depression. Get help by reaching out to a Behavioral Medicine provider if this happens rather than getting stuck in it.

Signs of depression:

• Depressed mood (e.g., feeling sad or empty)
• Lack of interest in previously enjoyable activities
• Significant weight loss or gain, a decrease or increase in appetite
• Insomnia or hypersomnia
• Agitation, restlessness, irritability
• Fatigue or loss of energy
• Feelings of worthlessness, hopelessness and guilt
• Inability to think or concentrate or indecisiveness
• Recurrent thoughts of death, recurrent suicidal ideation, suicide attempt or plan

We're here to help you

If you are struggling, our behavioral health team is available to help at (608) 775-2287. You can also reach out for support by texting or chatting with the National Suicide Hotline at 988 Lifeline. This service is free, confidential and available 24/7. 

In a crisis situation, please call 911 or go directly to the La Crosse emergency room for emergency mental health care.