Understanding Sadness
The low-key blues we all feel
Sadness is like the rainy-day playlist of emotions-those moody vibes that show up when things don’t go our way. It might hit after a loss (like losing the last slice of pizza ), unmet expectations (remember that time your fav show had the worst season finale ever?), or just general frustration. And yeah, it can leave you feeling pretty “meh” for a while.
Sadness isn’t all bad though-it’s a normal emotion! It can show up with physical symptoms (tired much?) and might mess with your appetite (binging or skipping meals, anyone?). When it sticks around longer than a bad internet connection, it can even affect your mood and behavior.
Scale of sadness
You're feeling sad, but how sad? Use this scale to figure out where you're at:
Disappointment
When your crush leaves you on read or your squad ditches weekend plans. Ugh.
Bombing a quiz you studied for or not making the team. Feels like, ‘Why bother?’
Discouragement
Distraughtness
You’re ugly-crying with Arijit Singh or Taylor Swift on loop. Everything’s too much.
Life’s throwing curveballs, and you’re like, ‘I can’t even.’
Helplessness
Hopelessness
Like swimming against a current… without a life jacket.
Full gut punch—heartbreak or lost dreams. Feels like, ‘Will I ever bounce back?’
Despair
Grief
That mild irritation when your phone keeps buzzing with notifications during a nap.
Full gut punch—heartbreak or lost dreams. Feels like, ‘Will I ever bounce back?’
Anguish
Mapping sadness
Okay, you’ve identified that you’re sad—but now let’s figure out why and how deep you’re in. Answer these Q’s for yourself ( don’t worry, this isn’t a test! ) :
How long have I been in this funk?
Spill the tea: what’s behind this sadness?
What’s bumming me out?
Sometimes emotions like sadness, anger, or frustration hit out of nowhere, and it’s hard to figure out how to handle it all.
What situation(s) triggered this feeling?
Did something specific set you off?
What else am I feeling?
Do you feel mad, anxious,or even relieved along with the sadness?
Sadness 101
Handy Hacks
Reflective exercises
When to reach out to counsellors:
Here are some guidelines to help you recognize when you should consider meeting a mental health professional:
- When stress feels unmanageable: If academic pressure, deadlines, or personal responsibilities are constantly overwhelming you, hindering your daily routine and productivity.
- Persistent feelings of sadness or hopelessness: When these feelings stick around for weeks and start affecting your daily life.
- Difficulty focusing or making decisions: If your ability to concentrate or think clearly is noticeably impacted.
- Struggling with relationships consistently: If you’re having recurring conflicts or difficulty connecting with friends, family, or peers.
- Feelings of anxiety or panic: When worries or fears become overwhelming or lead to panic attacks.
- Unhealthy coping mechanisms: Turning to excessive alcohol, drugs, or other risky behaviors to escape problems.
- Thoughts of self-harm or suicide: If you’ve ever felt like harming yourself or that life isn’t worth living, reach out immediately.
- Changes in sleep or appetite: Sleeping too much or too little, or significant changes in your eating habit
- When you just feel 'off': If you can’t quite pinpoint what’s wrong but feel like you’re not yourself.
- Loss of interest: If things you used to enjoy no longer feel fulfilling or exciting.