Why do I feel so sad?
People feel sad and can have a low mood for a variety of reasons – everyone is different and will deal with life events in their own way. Sadness can be triggered by an argument with a relative, a breakup, or a close friend moving to another city. You might feel disappointed about your performance at work or school, or feel discouraged if your favourite sports team can't break its losing streak.
If you notice that your mood changes at particular times of year, particularly during winter, you may be experiencing seasonal affective disorder (SAD), a type of depression associated with seasonal patterns. Or, your sadness may have been triggered by distressing events in your life that are out of your control, such as losing a loved one. This can lead to a different kind of sadness: grief.
It’s also possible that more than one thing is causing you to feel sad; it may be a combination of the above factors, plus many more.
Feeling sad or low for no reason
It can be helpful to notice when you feel low and whether anything seems to trigger these feelings. However, there isn't always an obvious reason for feeling sad or experiencing a low mood. This may result from biological factors and natural changes in your body, such as hormones, which can also trigger sadness.
If sadness or a persistent low mood affects your everyday life, it may help to seek support.
The difference between feeling sad and depression
Depression is a mental health condition that can affect how you feel, think and manage everyday life. While sadness often eases with time, a persistent low mood lasting two weeks or more can be a sign of depression, particularly when accompanied by other symptoms.
A low mood that doesn't go away can be a sign of depression, but there are also many other possible symptoms. Ask yourself if the following are true for you:
- low mood lasting for several weeks (two weeks or more);
- getting no enjoyment out of life, or feeling hopeless;
- sleeping more than usual, or being unable to sleep – which makes you feel tired or lacking in energy;
- unable to concentrate on everyday activities, like reading or watching television;
- comfort eating or loss of appetite;
- having suicidal thoughts or thoughts about harming yourself.
If you're having thoughts of suicide or harming yourself, support is available. If you feel you may be in immediate danger, call 999 or go to A&E. You can also call Samaritans free on 116 123, 24 hours a day. For more information and support options, visit our suicidal thoughts page.
In this video, counsellor Charlotte Clegg explains more about what it might mean to experience sadness and how counselling can help.
Talking to a counsellor or therapist can provide a supportive space to explore feelings of sadness or low mood and any issues that may be contributing to how you feel.
Talking to a professional can help you to:
- understand your emotions by putting your feelings into words;
- feel understood and supported;
- build your confidence and self-esteem, to become more self-accepting;
- work out the problems that you face;
- change negative thinking patterns.
Talking therapies can support people experiencing persistent low mood or depression. Cognitive behavioural therapy (CBT), for example, is one of the treatments used for depression.
Treatment for depression can include counselling or other talking therapies, medication, or a combination of treatments. The right approach depends on your symptoms, circumstances, and preferences. Alongside treatment, looking after your wellbeing through regular physical activity, a balanced diet and a regular sleep routine may also help.
Remember, there is no one treatment that will work for everyone – people respond differently to different types of treatment, so what works for one person may not be the answer for you.
How to manage sadness and low mood
It's OK to feel sad at times. Sadness, like other emotions, is a natural part of life. Sadness often eases with time. If a low mood persists or is affecting your everyday life, however, additional support may help.
Focus on small, manageable things. When you're feeling low, it can help to stay connected with people who support you, make time for activities you enjoy, and have small things to look forward to. Try not to put pressure on yourself to feel better straight away.
Managing sadness or feelings of low mood at home
Practising some of the following simple actions can help you to feel better, and equip you with the knowledge of what can help in future.
- Eat regular, balanced meals where you can.
- Try to keep a regular sleep routine.
- Try to get regular physical activity in a way that works for you. Exercise may help to improve your mood and sleep.
- Take time to relax – try and do things that you enjoy, whatever that is.
- Take time to notice the good things about life, no matter how small.
You don't need to try everything at once. Small changes may help you manage a low mood and understand what supports your wellbeing.
Working with a counsellor for sadness and low mood
If sadness or low mood is affecting your day-to-day life, talking to a counsellor may help. You can explore our directory to find a qualified professional who suits your needs. Use the links below to find a counsellor online or near you.
