Recognizing and Managing Sadness

Sadness

Sadness can be explained on paper, but the feelings—the emptiness, the loneliness, the heartache, and the unfathomable, gut-wrenching feeling can rarely be described.

It can be extremely difficult to adjust when there has been a loss or trauma.

A Look at Sadness

Sadness is usually due to untoward circumstances. Everyone in this life has experienced some degree of sadness, grief, or distress after a loss (for example, death or a break-up), a disappointment (not getting that job you wanted; when a person is diagnosed with a long-term illness), or some kind of trauma (like an assault or accident). A sad response is a natural and normal neurological response that lasts for days, sometimes even weeks.

This response can be very difficult, involving both physical and mental symptoms. It can make a person cry sometimes; it can cause irritability, difficulty concentrating, isolation, emptiness, and can cause a change in eating or sleeping patterns (too much or too little). It can make a person feel downright sick with stomach aches and headaches. Sometimes it is incapacitating, BUT it should not be disabling for more than several days. When it goes on for too long, it technically becomes an "adjustment disorder with [a] depressed mood," once known as situational depression (see below).

In sadness, unhappy feelings usually come in waves that ebb and flow, interspersed with an occasional good thought or memory (however rare as it may seem). People who experience sadness do tend to maintain some integrity and self-esteem (however tenuous), both of which can be lacking in major depression.

The “good” thing about this kind of “depression” is that it is caused by a sad situation - an actual event. It is not some kind of free-floating depression that comes out of nowhere and seems to have no cause. With sadness, people usually begin to feel a bit better within a matter of days to a couple of weeks. A person knows what is causing it and can understand and deal directly, often with a logical approach.

While sadness - or an adjustment disorder- can be very painful, the ability to recognize and manage sadness may be key to preventing it from evolving into depression. If you have sadness, there is often light at the end of the tunnel - and it may become an opportunity to grow. Do not despair; things should, and usually do, change.

From Sadness to Situational Depression (also known as “Adjustment Disorder with Depressed Mood”) — Recognizing the Shift

If sadness is not easing over time, it can develop into what clinicians call situational depression, or adjustment disorder with depressed mood. These terms describe a situation in which a person is unable to mentally or emotionally adjust to a difficult event. It is usually triggered by a significant loss — the loss of a loved one, a job, income, health, personal integrity, physical ability, or another major life change.

Unlike ordinary sadness, which gradually softens, an adjustment disorder occurs when the emotional response becomes out of proportion to the event and begins to create ongoing, overwhelming symptoms. These symptoms can start to resemble those seen in major depression.

How Do You Know If It Is Sadness or An Adjustment Disorder?

According to the DSM‑5 (the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders), the symptoms of an adjustment disorder must begin within three months of the stressful event. If symptoms persist beyond that — or if they intensify rather than improve — the condition may have evolved into major depression.

Why Early Attention Matters

This is why it is important to address sadness and situational depression early. You can begin with the same approaches used for managing sadness. But if those strategies are not helping — if coping feels too difficult, if you feel stuck, or if the sadness is becoming heavier instead of lighter — it may be time to reach out.

Muster your energy, even briefly, and be bold: call a counselor, even online. They can help guide you in the right direction. If that doesn’t feel right, reach out to a trusted friend or relative. You can also explore the approaches discussed in the section on major depression — many of them are highly effective.

The key is to act early. The sooner you address the shift from sadness to situational depression, the easier it is to prevent it from deepening into something more serious.

Approaches, Remedies, and Treatments for Sadness and Adjustment Disorder

Approaches, Remedies, and Treatments for Sadness and Adjustment Disorder

• Acknowledge the cause of your sadness. What loss or change are you responding to? Naming it matters.

• Spend time outside. Walk, breathe fresh air, and let nature help regulate your emotions.

• Try mind–body practices such as meditation, yoga, mindfulness, tai chi, aromatherapy, or Reiki.

• Let yourself feel your emotions. Crying is healthy and normal.

• Talk to someone you trust about what you’re going through.

• Identify small things that bring comfort—gardening, shopping, hobbies—and gently encourage yourself to do them.

• Connect with others. Reach out or accept invitations when you can.

• Take care of yourself. Rest, nourish your body, and allow yourself small comforts.

• Write about your feelings. Journaling can help you sort through emotions and gain clarity.

• Consider going to work if you’re able. Routine and supportive coworkers can help; or take a day off if you need space.

• Reframe the situation when possible. Sometimes difficult events contain opportunities for growth or new beginnings.

• Read about others’ experiences with loss or change—you may find insight or comfort.

• Listen to music to help your mind process emotions.

• Look for moments of humor or lightness when they naturally arise.

• Explore online support groups designed for grief, sadness, coping, and/or emotional regulation.

• Try making yourself smile once in a while. Some studies suggest that smiling can stimulate the release of endorphins, serotonin, and dopamine.

  
  

  For more suggestions, see Depression: Overview

Over-the-Counter Medications

​There aren’t many over‑the‑counter medicines that will quickly lift your mood, but some can help ease the physical symptoms that often accompany sadness or depression. These include treatments for headaches, body aches and pains, sleep, and stomach problems.

Considered Herbal and Natural Remedies

​Personal responses vary, but the following may be worth exploring.

• ​Multivitamins - While they are not antidepressants, some people find that correcting nutritional gaps can support overall well‑being.

• ​St. John’s Wort may help increase serotonin, dopamine, and norepinephrine. Like many antidepressant‑type remedies, it helps some people but not others. It typically takes about four weeks to reach full effect, so if your sadness is related to a recent event, you may begin to feel better on your own before the supplement has time to work.

  Be aware that St John's Wort should not be taken with other antidepressant medications because it can cause too much of an increase in serotonin (serotonin syndrome). It also interacts with many other medications, so it's important to check for interactions before trying it.

• ​SAMe (S-adenosyl-L-methionine) SAMe is a naturally occurring substance in the body and is also available as a supplement. It may affect serotonin, dopamine, and norepinephrine. If it works, people often notice improvement within about a week, which is somewhat faster than many other natural remedies.

  Like St. John’s Wort, SAMe should not be combined with antidepressant medications and has several potential interactions.

• 5-HTP  is a precursor to serotonin and may help increase serotonin levels in the brain, which can contribute to improving mood. Response time varies widely based on patient reports—some people notice changes within weeks, while for others it may take months. Because it can take so long to work, a person’s sadness may begin to lift on its own before the supplement has any noticeable effect.

  5‑HTP should not be taken with antidepressant medications due to the risk of excessive serotonin from the combined effects.

• ​​​Lavender oil may help ease mild feelings of depression for some people. It is thought to influence mood‑related hormones such as oxytocin. It’s not a treatment for major depression, but it can be a gentle adjunct to other supportive approaches.

Prescriptive Treatments

Antidepressants are not typically prescribed for ordinary sadness because sadness is usually short‑lived. These medications generally take around four weeks to reach their optimal effect (sometimes a bit sooner or later). By the time they begin working, many people have already moved through much of their sadness on their own.

However, antidepressants can be used for adjustment disorder/situational depression, especially when symptoms are more intense or persistent.

Commonly used antidepressants include:

• SSRIs, which affect serotonin. Most common: Sertraline (Zoloft), Escitalopram (Lexapro), Fluoxetine (Prozac), Citalopram (Celexa), paroxetine (Paxil)

• SNRIs, which affect serotonin and norepinephrine. Most common: venlafaxine (Effexor), Desvenlafaxine (Pristiq), Duloxetine (Cymbalta), and Levomilnacipran (Fetzima). Also see depression. If anxiety is a component of the depression, some antianxiety medications and approaches may help as well - see anxiety.

• Vilazodone (Viibryd)-SSRI and a 5-HT1A (serotonin receptor) partial agonist

It can be a very tough journey, but time and support, sometimes in conjunction with those self-help approaches above, can help with sadness. If the depression is severe, incapacitating or long-lasting, that is a different ballgame.

If you are thinking about suicide, you can call, text or chat at 988 lifeline on your phone or PC. It is confidential. Things can change. Just talk.