Understanding the Difference Between Depression and Sadness
Sadness vs Depression:
When was the last time you heard someone describe themselves as feeling sad?
As a society we seem to have either shut this emotion out (creating a positive all the time facade for social status) or forgotten this emotion all together and replaced it with word ‘depression’- yet the two are very different. One in six adults within the UK are clinical classed as depressed- with women being twice as likely as men to experience depression. As humans we will experience being sad and there are steps we take to manage this emotion and prevent it from spiralling into depression.
Depressed is defined in the Oxford dictionary as ‘(a person) in a state of unhappiness or despondency’. Clinically, depression is a mood disorder that creates a persistent feeling of sadness and loss of interest. Depression affects how you feel, think and behave and can progress into mental and physical challenges. You may struggle with day to day tasks and even experience thoughts of life isn’t worth living.
Sad is defined as ‘a person feeling or showing sorrow: unhappy.’ Sadness is an emotional state characterised by feelings of unhappiness and low mood. The key difference is unlike depression- which is persistent and long lasting, feeling sad is temporary and transitory. To feel sad is to feel a basic human emotion- we feel the highs and the lows of life and SADNESS IS A NORMAL RESPONSE to experiences that the mind perceives as upsetting, painful or disheartening. The spectrum that this emotion can be felt can vary from intense to mild- like any other emotion.
What makes us feel sad?
Life has its difficult moments. Sadness can come from a loss either in the past or for the future, this can be a relationship, a home or a job. It can come from a change in health- being ill or caring for others in poor health and in difficult circumstances. Sadness may be the affect of a chemical imbalance like puberty and menopause, drugs like contraception, alcohol and medicines prescribed. You can even feel sad from a lack of social interaction, being cooped up indoors and from a lack of vitamin D and nutrients.
How does sad show up in your body?
All emotions have a physical effect on the body- another reason to be in tune with your physical being. Sadness can cause tension in the body and tighten the muscles. It can cause your heart rate to rise and create feelings of anxiety and panic- extra stress hormones can literally make you think your heart is in pain. Sadness shows up in our lungs, our breathing becomes shorter and shallow, our throats can feel tighter and our stomachs can feel like they are churning over or sick to the cure. All of these symptoms can vary in intensity.
How can you enjoy life again?
It is important to remind you periods of feeling sad is normal- learn to question it, feel into it and then accept it, this is an emotion that all humans require. The positive news is that sadness is temporary. There are positives of feeling sad too- it can be used as a marker to keep us in check when boundaries are crossed and times of sadness can make us mentally and emotionally stronger- preparing us for challenging experiences that lie ahead. There are healthy habits you can put in place to minimise the affect this emotion has on your mental wellbeing and prevent it developing into depression.
Gratitude- either verbally or through journalling you can identify three things that you are grateful for that day. Another gratitude tool is finding the lesson or positive in your struggle, I would argue this is harder but can be more powerful.
Move- physical activity of any kind will increase your positive mental wellbeing- especially if it gets your heart rate up so more endorphins are released. Combine the activity to nature and intensify the feel good hormones.
Be of service- Adding value to the world around us is rewarding and makes us feel good about ourselves raising our self esteem. In turn you will spread happiness to others.
Connect- as humans we are designed as pack animals and connecting with the world around us and feeling connected is a basic human need. This can be with others, to god or to nature.
New experiences- a new hobby, a new place, learning something new can bring adventure, excitement and a feeling of accomplishment in areas that we have never experienced before. It can create a feeling of a new beginning, a fresh start and have positive effects on your mental state.
Look for ‘happy’- ever heard the expression, ‘what you focus on grows’? This is true for happiness. Happiness is all around us if you actively look for it, you can find it. This can be in the form of beauty, gratitude, little pleasures or moments of laughter.
Limit negativity- What we see, read, listen to and who we interact with will have an affect on our mental state. Most of the time you can control your external experiences so choose what and who you come into contact with wisely. Observe how your emotions and behaviours are affected and if needs be don’t go to places that make you feel anxious, don’t read the news if it is upsetting you and avoid people that create drama or feed off your current experience.
Seeking Help and Support
If you or someone you know is experiencing symptoms of depression, it is essential to seek help from a mental health professional. Depression is a treatable condition, and various therapeutic approaches, including therapy, medication, and lifestyle changes, can be effective in managing it.
Conversely, when dealing with sadness, self-care strategies and support from a life coach can often help alleviate the emotional distress. Engaging in activities that bring joy, maintaining a healthy lifestyle, and discussing feelings with friends, family or a trained professional can aid in the healing process.
In summary, sadness and depression are distinct emotional states with different characteristics and implications. While sadness is a natural and transient emotion, depression is a complex and prolonged mental health condition that requires professional intervention. Recognizing the differences between the two can be essential for effective coping and seeking the appropriate support when needed. It's vital to approach mental health with understanding and empathy, both for ourselves and others, as we navigate the complex landscape of human emotions.