Mindfully Serene

Sadness is a natural part of life. We all experience it at some point—whether after a loss, a disappointment, or during tough times. Feeling sad is not something to be ashamed of. In fact, sadness serves an important purpose: it helps us process difficult emotions and signals that we need to take care of ourselves.

However, when sadness starts to linger or disrupt our ability to function, it’s important to find ways to cope. As a Clinical Associate Psychologist, I want to share compassionate, practical tips for managing sadness while also honoring your emotions. This isn’t about avoiding or suppressing sadness but learning how to navigate it in a healthier way.

1. Allow Yourself to Feel

It might sound counterintuitive, but the first step to overcoming sadness is allowing yourself to feel it. Bottling up your emotions or pretending everything is fine can make things worse over time. Sadness is a normal emotion, just like happiness or excitement. It’s okay to cry, rest, or take some time to be with your feelings. I am sure you can relate to the fact that, if we try to suppress or avoid our emotions, they often just come back even worse in the long-run. So allowing yourself to feel sad, really is the first step. 

What You Can Do:

• Find a safe, private space to let your emotions out. This might look different to each of us, some people may find crying to be cathartic, others may need to shout. Let your emotions out in a healthy, safe way which works for you.
• Journal about how you’re feeling. Putting emotions into words can reduce their intensity. This is one I often use & I find to be a really effective way of allowing myself to feel certain emotions.
• Talk to someone you trust—a friend, family member, or therapist. Again, this is a really good way to let yourself feel. I think there’s something about talking about/addressing the emotion which helps us to allow its existence, rather than pushing it away.

2. Practice Self-Compassion

When we’re sad, our inner critic often shows up, making us feel worse by saying things like, “You should be over this by now,” or “Why can’t you just be happy?” Be gentle with yourself. Treat yourself with the same kindness you’d offer a friend going through a tough time.

What You Can Do:

• Use compassionate self-talk: “It’s okay to feel this way. I’m doing the best I can., or even just something as simple as “I am allowed to feel sad right now”.
• Avoid judging yourself for feeling sad—it doesn’t make you weak or broken. Sadness is a really important human emotion which serves a really strong purpose – we literally need it to survive! (Although it may not feel that way at the moment). 
• Remember that sadness is temporary, even if it doesn’t feel that way right now. I always try to imagine my emotions like waves in the ocean; the big waves do come, but they also settle back down again. When the emotion is more intense, we just have to ride that stronger wave. 

3. Connect with Others

Sadness can make us want to withdraw from people, but isolation often makes things worse. Reaching out for support can be one of the most powerful ways to lift your mood. Even small moments of connection can provide comfort.

What You Can Do:

• Call or message a supportive friend or family member.
• Spend time with a pet, if you have one—animals can be incredibly comforting. My dog Mollie is my go-to when I am feeling sad; I can always count on her to cheer me up.
• Join a support group, either in-person or online, where you can share your experiences. There are lots of groups on places like FaceBook, or you could even contact me or drop a comment below!

4. Take Small, Meaningful Actions

When you’re feeling down, even basic tasks can seem overwhelming. Start small. Completing simple activities can create a sense of accomplishment and slowly lift your mood. You may not want to do these things, but try to think of the longer-term benefits they will have to act as motivation for you to get them done. 

What You Can Do:

• Take a short walk outside. Fresh air and movement can boost your mood. If you feel like you can’t go for a walk, could you maybe just stand outside for a few minutes?
• Tidy a small area of your home—sometimes clearing your environment helps clear your mind.
• Engage in a hobby you usually enjoy, even if it feels hard at first. For example, if you love baking as a hobby, instead of making something really difficult, could you make some simple cupcakes? 

5. Create a Comfort Plan

When sadness feels overwhelming, it’s helpful to have a comfort plan—a list of things that help you feel better, even if just a little. These can be soothing activities that calm your mind and body. This is also sometimes known as a ‘self-soothe plan/box’ and is really great to have when you’re feeling low. It means we don’t have to use our brain to think “how can I cope with this?!”, as we already have it set out for us. 

What You Can Do:

• Make a list of comforting activities like listening to calming music, reading a book, or taking a warm bath. Really focus on what works/helps you, it’s important that these are personalised.
• Use grounding techniques: focus on your senses by noticing what you can see, hear, and feel around you. If there is a smell or a song that you feel brings calmness and happiness to you, you could include this in your comfort plan.
• Practice mindfulness or meditation to gently bring your focus back to the present moment. – Find what mindfulness practices work for you, and again bring these into your comfort plan. 

6. Seek Professional Support

Sometimes sadness can feel too heavy to manage alone. If your sadness is persistent, affecting your daily life, or making you feel hopeless, consider seeking professional help. A therapist or psychologist can provide support, tools, and guidance tailored to your unique experience.

When to Reach Out:

• If sadness lasts for more than two weeks without improvement.
• If you’re struggling to complete daily tasks or losing interest in things you used to enjoy.
• If you’re experiencing thoughts of self-harm or hopelessness—reach out for immediate help through using the crisis contact numbers in your local area.

Final Thoughts

Feeling sad is part of being human. It doesn’t mean you’re broken or failing. By acknowledging your sadness, practicing self-compassion, and taking small steps toward healing, you can navigate tough emotions while honoring your experience. Remember, it’s okay to ask for help, and it’s okay to take your time. You are worthy of care, understanding, and healing.

I look forward to speaking with you again soon.

All My Love,

T x