Can Being Sad Be Healthy?

Feeling sad often isn't enjoyable, yet many people experience sadness in their lives. While feeling or being sad may not be inherently unhealthy, a prolonged or intense sad attitude can sometimes indicate you may be experiencing one of several underlying mental health conditions, like depression or bipolar disorder. It can be valuable to learn how to cope with these sad feelings rather than avoid them. Awareness of your feelings can help you notice if healthy sadness has crossed into concerning territory.

Is feeling sad healthy?  

Sadness can be healthy if it motivates you to cope with challenges in your life. In addition, sadness is one of the many universal human emotions and serves a purpose. When sadness occurs, it may teach you a lesson about what you're experiencing. For example, crying after interacting with someone might mean you care about them profoundly or feel that their actions weren't kind. 

However, if your low mood is not lifting for an extended period, the sadness you feel may be a sign of depression, especially if it interrupts your functioning in daily life. In these cases, your sadness might not be "healthy," but it can be a sign to take action. 

Below are a few common symptoms of depression to look out for: 

• Changes in appetite 
• Loss of interest in previously enjoyed activities 
• Difficulty focusing on work or school
• Withdrawal from social interaction
• Emotional numbness: trouble feeling either negative or positive emotions
• Sleep issues: either sleeping too much or not enough
• Low self-esteem
• Digestive issues

Other symptoms of clinical depression can include thoughts of death or suicide and misuse of substances. According to health professionals, to qualify for a diagnosis of depression, these symptoms must be present for more than two weeks. If you struggle to feel pleasant emotions after two weeks, consider talking with a doctor or therapist, who may conduct a depression screening and ask about your medical history and health information.

If you are experiencing suicidal thoughts or urges, call the 988 Suicide & Prevention Lifeline at 988, or text 988 to talk to someone over SMS. Support is available 24/7.

The differences between feeling sad and depression

There can be a stark difference between sadness and depression. Some people may describe various types of depression as a feeling of sadness, but it's often much more than that. While sadness can be healthy, depression is a mental illness. Recognizing the difference between the two may help you ensure your mental and physical health. Sadness is often an emotional response to disappointment, setbacks, and conflict.

Feeling down is a common experience, and people often feel sadness for the first time as children. There are many inciting events for sadness; you're not alone if you experience them. The pain of sadness can be challenging to cope with in the moment, but studies show that expressing your emotions can be healthier than suppressing them.

Major depression, on the other hand, is a mental illness. A major depressive episode can make you feel numb without emotion or upset for long periods. It can also accompany challenges with sleeping, eating, and socializing. The difference between sadness and depression is that sadness is a symptom, whereas depression is a mental illness comprising multiple symptoms. In addition, sadness is temporary, whereas depression is often long-term and negatively impacts multiple areas of functioning. 

How can sadness be healthy for you?

One tactic that some people use when uncomfortable with their feelings is to bury them, which can be unhealthy. When you don't allow yourself to feel your emotions, moving past them may be more difficult. Often, those painful feelings resurface, perhaps at a moment when you are reminded of them. 

Although it can be challenging to feel sadness, there are many reasons why you may benefit from allowing yourself to experience those feelings. In many cases, it's a healthy way to emerge mentally and emotionally healthy after the feeling subsides. The following are several ways that being sad can be healthy for you.

Sadness can teach you how to cope

Feeling sadness may teach you how to cope by allowing you to take the time to process your feelings. Happiness is a signal your brain gives you when you are functioning healthily in life. That signal can encourage you to proceed as usual. However, when your brain sends an emotion like sadness, it can be an indication to pause and stay alert. 

Challenging emotions may also help you pick up on your intuition in the future. Studies have shown that your brain picks up on stimuli that it associates with complex or pleasant emotions, which can explain why you might feel sadness or tension when anticipating stress or experiencing an inciting event. 

Feeling down can boost your memory

Sadness can motivate you

When you are happy, it may be easier to compromise on goals that you want to achieve. If you feel optimistic about your situation, you might feel less motivated to change. However, if you are experiencing feelings of sadness, it can motivate you to look for ways to improve your situation.

Sadness can improve your judgment

Many of your moods have a purpose, even uncomfortable emotions. At times, there is a cultural pressure to be happy, which can be artificial and unhealthy. Expecting someone to feel everything but sadness all the time can be unfair and unrealistic. Sadness is often normal and may be helpful in specific contexts. 

Sadness can be a coping mechanism

Many people believe that sadness is the opposite of coping. However, allowing yourself to feel upset can help you think, process, and find a productive way to move on from the sadness. Sadness can be a healthy way to cope with life's stressors, provided it does not affect your daily functioning. In addition, Harvard Health notes that crying, an action that often accompanies sadness, has health benefits.

It can be unrealistic for people to be happy at all times. There are many situations in life when feeling sad can be the appropriate emotional response, such as during the grieving process. It may be a cause for concern if a person doesn't show signs of sadness in these situations and may indicate emotional numbness. 

How to cope with feeling sad 

You can use various techniques when you feel down to prompt positive feelings, including the following. 

Go outside 

Spending time outside may help you regulate your emotions. Experts have written about the emotionally restorative power of being in nature. You can meditate, visit groves and meadows, walk in the forest, hike, and focus on the beauty around you as you walk. 

Seek support from loved ones 

In some cases, you might benefit from talking about your sadness or crying with a family member or close friend. Friends and family may be able to understand you more deeply since they often know you best. They may also be able to bring an outside perspective that you haven't considered, which might help you solve your challenges. 

Exercise

Exercise can be beneficial for your physical and mental health. When you engage in physical activity, whether heavy or light, the body releases endorphins. These pleasant chemicals can help reduce stress and anxiety, potentially giving you a sense of well-being and inner peace.

Talk to a professional 

You may benefit from therapy if sadness and stress are prolonged or are inhibiting your daily function. Even if your symptoms are only seasonal, as in seasonal affective disorder (SAD), you may benefit from therapy. However, it may be difficult to reach out to an in-person therapist when you’re coping with challenging emotions. In these cases, online counseling platforms like BetterHelp can connect you with a mental health professional you can see from home at an often affordable cost. 

While allowing yourself to feel your emotions may be valuable, it can be understandable to ask for help if your emotions get in the way of living. If your sadness is so severe that you struggle to leave your bed or home, confiding in an online therapist through phone calls, video chats, or in-app messaging can be an effective route to treatment. An online therapist can offer support and resources for coping when you’re feeling sad or experiencing other mental health challenges.

Online counseling may be a practical resource for those facing mental health concerns. One study assessed the efficacy of a multimodal digital psychotherapy intervention for adults experiencing overwhelming sadness, grief, or depression. Researchers found that depression symptom severity was significantly reduced after the online treatment, with results similar to studies on in-person therapy.