Last week’s newsletter was all about depression, and even if you’re someone who has never dealt with that, you may have experienced a kind of sadness that is more persistent than just feeling down for a day or two.

Trust me, you're not the only one who has ever been in a funk that was hard to shake. In 2021, 42% of all high school students reported feeling persistently sad or hopeless, according to the CDC, and 57% among teenage girls.

Having a clingy sadness seep into everything you do can be a real bummer. In fact, constantly feeling low tends to make it harder to feel motivated to work out or give full attention to friendships or your love life.

TL/DR: Don’t Fear the Sadness

Feeling down all the time can happen when you've gotten really good at being scared of or avoiding your emotions. Many of us were raised to believe that feeling down or upset was wrong and that it should be quickly eradicated. We’d often be told, "Just stay positive!" or “Look on the bright side.”

When people try to avoid feeling sad, they usually end up feeling even crappier later on. For instance, when someone we care about passes, we might shut ourselves off so we don't have to face the pain of talking about them. But feeling bad isn't always a sign of danger. Our brains can mix up what's a real threat and what seems like one.

The struggle with sticky sadness comes from that extra layer of negative feelings. Dealing with sadness on its own is hard enough. But thanks to society’s pressure to always be happy, we feel ashamed, guilty, or sad about being sad—which makes things even worse and keeps us stuck in a never-ending sadness cycle.

Sol Bites: Intentional Sadness in 4 Steps

One of the most unexpected but effective ways to deal with constant sadness is to stop avoiding it and embrace it. This is important because it helps your subconscious understand that sadness isn't necessarily bad. It's just an emotion, not something to be afraid of. By accepting that feeling sad is okay, your brain won’t pile on extra negativity to worsen things. 

The best way to deal with persistent low moments is to try out intentional sad time. Set a daily designated moment to allow yourself to feel sad, then let the sadness fade naturally. Here’s how you do it:

🌧️ Establish a daily time for releasing sadness. The goal is to create a routine that trains your brain to find relief so you can consistently process your emotions. 

📝 Take 10 minutes to write in a journal, allowing yourself to freely express the reasons behind your sadness without holding back. This helps address avoidance by allowing yourself to feel your emotions truly. 

💭 Extra credit: Consider shredding your notes afterward to symbolize letting go of past stories and rumination. 

💖 Set Intention: There's no one-size-fits-all way to deal with sadness. Allow yourself to feel it, then set an intention to promote yourself to move forward. 

Please note: Like all our information, this is not a substitute for medical advice. If you are experiencing mental health challenges, consult with your healthcare provider or mental health professional before making any changes.

Bonus: 7 Tips for Finding Relief When You’re Feeling Sad

Are you feeling sad and don't know why? Learn how to transform sadness into a tool for self-understanding and emotional growth. 

Video Bite

Grief is tough, but there's a path forward. Sol TV Creator, Neil Seligman outlines 3 journeys we take: Acceptance, Searching, and Becoming. Let's learn how to transform pain into growth.

Words of Wisdom

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We love you,
Mona & The Sol TV Team ❤️