Dealing with Sadness

Sometimes, our hearts feel a little heavy, and that's okay. It's called sadness, and guess what? Everyone feels it sometimes. In fact, it's completely normal and part of being human. Let’s learn more about this big feeling and what we can do when we are sad.

What is sadness?

Sadness is an emotion or feeling that everyone feels. All feelings are ok. Some other big feelings we feel are happy, angry, frustrated or excited.

Life has its ups and downs- and this goes for our feelings too. Sometimes things can happen that can make us sad. For example, a friend might move away to a different school and we miss them or we accidentally spill juice all over our art work, ruining it. These situations can make us feel sad and that's completely normal. 

Sadness can look like many different things.  Some kids might cry, others might feel angry or frustrated. Some might even feel lonely or scared. The important thing to remember is that sadness is a big feeling that needs to be understood and handled. What does sadness look like for you? 

How do I know when I’m sad? 

Well, you might feel a heaviness in your chest, feel like crying or feel down. You may also feel grumpy or frustrated and not want to do the things you usually enjoy. Or maybe you feel like you just can't shake off a bad mood. These are all signs that you might be experiencing sadness. When we have any big feelings, it's important to sit with our feelings and identify what they are. It's important to know when you’re sad so you can take good care of yourself.

What can you do when you're sad? 

• Talk to a friend or grown up you trust. They can help you understand your feelings and offer support. Sometimes, just talking to someone and feeling understood is all you need.

• Draw or write about your feelings:You can also try writing or drawing your feelings. This can be in a journal or on a piece of paper.

• Create a happiness jar: Find a jar, decorate it with glitter and stickers, and fill it with tiny notes about things that make you happy. When you're feeling sad, pick a note from the jar, and it's like opening a treasure chest of joy! 

• Play your favorite games: You can try doing  something that makes you happy, like playing your favorite game, listening to music or playing with your pet.

• Get moving! Sometimes, when we're sad, it can be helpful to engage in physical activities like going for a walk, playing a sport or dancing ! 

• Taking deep breaths can help when we are feeling sad. Find a quiet and comfortable place to sit or lie down, close your eyes, and take slow, deep breaths in through your nose and out through your mouth. With each breath, imagine releasing any sadness in your body. 

Remember, it's okay to feel sad, and there are always people who care about you and are willing to help you feel better. You can also try some of the ideas you just read about as well.