Our feelings can change a lot during a week or even in a single day. Sometimes we might feel happy or playful, and other times we may feel sad or demotivated. Feeling sad is normal, but it can become a problem if it happens a lot or the negative feelings don’t go away. Just remember it is okay to feel this way, many people experience these feelings.
What is typical?
It’s okay to feel sad when bad things happen. We all do, everyone has bad days. As things get better or time passes, we usually start to feel better. But if you stay sad even when good things happen, it might be a problem.
When should I be concerned?
Feeling sad sometimes is okay. But if you feel sad most of the time, it could mean something is wrong. Here are some signs of persistent sadness:
- Getting annoyed easily and often
- Feeling hopeless most of the time
- Lacking energy or feeling lazy most days
- Losing interest in things you used to enjoy
- Having trouble focusing
- Not caring about schoolwork or other activities
- Thinking and saying bad things about yourself
- Thinking negative thoughts about the world, people, and the future
- Eating too much or too little
- Gaining or losing weight quickly
- Pulling away from friends
- Feeling tired a lot
- Having trouble sleeping
- Feeling very sad, so sad that nothing helps
- Feeling like nothing matters
- Feeling angry
- Feeling lonely
- Avoiding people, even those you like
- Having little interest in things you usually like
- Feeling worthless or guilty
- Thinking about death or hurting yourself
- Sleeping too much or too little
- Doing things or talking more slowly
- Feeling restless
What can I do if I struggle?
Dealing with sadness can be hard. Here are some things you can try:
- Ask for help: Talk to a parent, family member, or another trusted adult. Let them know how you’re feeling.
- Try new things: Join activities or clubs. Being around people and doing fun things can help.
- Healthy habits: Exercise, eat healthy foods, and do things you enjoy.
- Take action: You might not feel motivated when you’re sad, but try to stick to your normal routines. Doing things can actually help you feel more motivated.
- Remember your strengths: Think about what makes you special and unique.
- Recognise progress: Give yourself credit for any progress you make, even small steps.
What kind of professional support can I seek out?
It’s okay to feel embarrassed or guilty if you’re struggling with persistent sadness. Help is available, and you deserve support.
Doctors like paediatricians or family doctors/nurse can help if you are concerned about your persistent sadness. They can refer you to other specialists(including mental health professionals) who can provide you with additional help
You are not alone; do not be afraid to reach out and ask for help.
Where to find more information
If you need additional help or information, talk to a trusted adult (like a caregiver, teacher or mentor), a counsellor, or a health professional. Reach out, stay connected, and ask for help. Remember that effective treatments for all mental health problems are available and you may need to talk to a number of different people before you get the help that you need.