Understanding sadness
Different people cope with sadness differently. Some people like to take their space and return to working on what’s bothering them later. Some prefer to have conversations with loved ones to share the heaviness and despair associated with the feeling. Some completely shun it by forcing themselves to focus on things that are going well.
Interestingly, some people also channel their sadness through other emotions like anger and fear. Consider the case of a person whose partner didn’t pick up their call or left their message on ‘seen’. Instead of communicating that firsthand sadness, they express their anger at their partner. On the other hand, they might leave their partner a series of texts expressing concerns about their whereabouts or having apprehensions about their relationship altogether. So, there can be a range of healthy and unhealthy mechanisms people opt for to navigate sadness. It might also help to know some general tendencies or patterns we might have when we’re sad to understand ourselves better and to make choices more intentionally. When we feel sad, for instance, we see adverse situations on a more permanent spectrum of experience. For example, when we speak up in a group of friends, an office meeting, or a class, we might be disheartened when our thoughts or perspectives are not considered. So, we might think there’s no point in ever expressing ourselves again. Sadness also paints our worldview in a fashion where we start seeing everything from the lens of sorrow. We make the situations out to be more gloomy or hopeless than they might be. As in the previous instance, we might start seeing the world as inconsiderate, uncaring, and unempathetic and even begin victimizing ourselves. When we’re sad, we also stop seeing the possibilities or the choice to facilitate change for the better. What’s worse, we sometimes feel choiceless to do anything at all. So, instead of choosing to speak up again in that gathering, meeting, or class, we stop ourselves from making any additional efforts because we assume that we’re bound to fail no matter what. We might sulk rather than speak. Another pattern accompanying sadness is that we don’t seem to be grateful for the things we have working well for us. Instead, we start paying attention to all those painful, inconvenient, and challenging things, which takes us further into the negative spiral of thoughts and actions. The next time you are sad, pause and do things that make you feel at ease but try not to run away from the sadness. Instead, redirect your efforts to connecting with yourself; ask yourself which unmet need the sadness is emerging from and what you can do about it at a favorable time. To navigate the emotion further, reach out to a loved one and explore the question together as there’s no shame in needing emotional support. Sadness doesn’t indicate that our lives will continue to be sapped of hope, joy, love, connection, and anticipation. It signals that we are interpersonal beings and need support, empathy, care, and listening when we experience a loss or an unmet need. Sadness plays an essential role in asking us to take refuge in our connections, whether it may be the connection with ourselves or those we love and count on to support us, especially during adverse or challenging situations. The author is the Linchpin at My Emotions Matter, an education initiative that helps individuals and teams learn the mindset and skills of Emotional Intelligence. You can learn more at myemotionsmatter.com
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