I'm Sad All the Time -- What Can I Do?

Updated March 21, 2024by Regain Editorial Team

Sadness is a part of life. Regardless of race, class, socioeconomic background, or any other factor, each person will experience sadness at one point or another. The reality is that everyone goes through circumstances that are challenging, unexpected, and even upsetting. The ability to deal with these challenges constructively when they present themselves will greatly determine your quality of life. Being sad is a part of being human; never mistake this as a sign of weakness or an indicator that you're not good enough.

Do you feel like sadness is consuming your life?

Despite the reality that no one is happy at all times, if you find yourself in a situation where you are always feeling sad, this indicates a bigger issue. Nobody is happy all the time, but if you are sad all the time, then that's a problem. When you're always sad, this holds you back from experiencing more positive emotions and enjoying all that life has to offer you. Thankfully, you don't have to be sad all the time, and if you take certain steps, you can begin to feel happy again. If you’re bothered with thoughts like “Why Im so sad” continue to read below.

 Figuring out why you're sad

If you're sad all the time, there is certainly a reason for this. There is always a reason which lies beneath the emotions which individuals experience, particularly regularly. When someone is constantly sad, this is a sign that something in their life is missing, out of place, or otherwise not as it should be.

Thankfully, it is within your power to change this even if you haven't realized this before. No matter how bleak things may seem, you are in control of what happens to you. You also have the power to make changes in your life if you want to experience happiness. In most cases, it helps to review and assess specific parts of your life to find out why you're sad all the time.

Lifestyle

Looking at the quality of your lifestyle will often be very telling as to why you are experiencing constant sadness. How do you feel when you wake up each day? What do you have to look forward to? Are you actively engaging in behaviors to improve the quality of your life, or are you repeating vicious cycles? All of this makes a difference and small things you don't think about add up over time. Your lifestyle significantly impacts the emotional state which you experience regularly. If this state isn't pleasing to you, this is a sign that certain changes are in order.

Relationships

You are the company that you keep. The quality of individuals you choose to spend time with is another factor that will largely determine whether or not you are experiencing sadness all the time. Are you around happy and fulfilled people in life, or are you surrounded by individuals who are disgruntled and sad more often than not?

How do you feel when you are around the individuals that you spend time with? If you want to be happy, it helps to be around others who are happy. Furthermore, happiness is encouraged by being around people who uplift you, care for you, and want what is best for you. When you decide to spend time with people, make sure that those relationships have a healthy and mutually constructive foundation.

Environment

As for your lifestyle and relationships, the quality of your environment is yet another factor that will contribute to your regular emotional state. For most people, the quality of their homes and workplaces are the environments which they frequent most regularly. If you're unrelaxed and on edge when you're at home, this will eventually begin to impact your overall emotional state.

Likewise, if you go to work and feel dissatisfied or resentful towards others in the workplace, this too will impact how you feel. The environments you choose to be a part of matter and carry over into other aspects of your life. If you're habitually having problems in your environment, see what you can do to make a change or bring about a difference. If this isn't possible, then it may be time to reconsider whether or not your environments are conducive to your mental health.

 Unresolved past issues

The issues that we fail to resolve to have a way of coming back to haunt us. Dealing with certain trauma is often easier said than done, and sometimes, people prefer to sweep things under the rug. As tempting as this can be, sweeping problems under the rug does not make them go away; they fester, linger, and then manifest in ways that can damage our lives, mental health, and emotional wellbeing. If you're constantly feeling the blues, unresolved issues from your past could very well be a reason why. Getting ahead of this will benefit you in both the short term and the long term.

 Taking steps to be happy again

Happiness is an amazing part of life that you deserve to experience. Sometimes, it takes effort to be happy, but this doesn't mean that it can't be done. After all, you are in control of your life, and you have the power to make decisions that are conducive to your happiness as an individual. No matter who you are or what you may be up against, remember that you can make a change is always important. This is especially important when you are actively working to stop feeling sad all the time.

 Think positively

How you think about yourself and life will greatly contribute to your happiness or lack thereof. Being happy doesn't mean that you will never face challenges; however, how you think of those challenges will largely contribute to your emotional state.

In the face of difficulty, instead of thinking, "I'm doomed," tell yourself, "I've got this." When something proves to be challenging, instead of thinking, "oh, poor me," ask yourself, "what can I learn from this?" Positively thinking about life and approaching obstacles from a positive mindset will significantly aid you in your quest to be happy again.

 Find balance

Balance is a critical component that everyone needs in life, especially if they want to be happy. Even the best things in the world can become toxic and dangerous in excess. Finding a sense of balance in your life, from your work to personal experiences, etc., will contribute to your happiness and make you a more well-rounded person in general.

For instance, if you are constantly on the go as part of your job, taking time to meditate a few times per week can make a positive difference. Likewise, if you find yourself constantly engaging in activities that require solitude, putting yourself in social settings at least some of the time might not be such a terrible idea. Balance means different things for different people; ultimately, what's most important is how you feel and experiencing life.

 Discover and live by your values

What do you value in life? What is most important to you? What moral code do you live by? There is no right or wrong answer to any of these questions, and the answers lie within you. Discovering and living by your values requires a lot of soul searching and getting to know yourself, but in the end, it's always worth it. The reality is that many unhappy people spend their time trying to please others or live by the values of others instead of themselves. No matter how wonderful of a person you are, you will never be able to please everyone. This is why getting to know yourself, learning what your values are, and then sticking to them will immensely benefit you and allow you to find happiness.

 Know when it's time to ask for help

If you are constantly sad and unable to change this, seeking professional help is your next best move. Ongoing, unrelenting sadness may be indicative of forthcoming depression or some other mental or emotional health issue. Working with a mental health specialist is nothing to be ashamed of; as a matter of fact, professional help has changed countless lives, and there are many success stories to prove this.

Getty/AnnaStills
Do you feel like sadness is consuming your life?

This therapist will work with you, get to know you, and understand your situation. One of the major upsides of online therapy is the ability to get care no matter who you are or where you live. Working with an outline therapist will still involve opening up, answering questions, and perhaps confronting some issues which are not the most comfortable. In the beginning, this can be challenging, but ultimately, the long-term benefits will outweigh the short-term discomfort.

Online therapy is not a safeguard from ever feeling sad or facing obstacles in life. However, it is a pathway to ensure that you control your emotions and come on the other side of obstacles stronger than ever.

For Additional Help & Support With Your ConcernsThis website is owned and operated by BetterHelp, who receives all fees associated with the platform.
The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.
Get the support you need from one of our therapistsGet Started
This website is owned and operated by BetterHelp, who receives all fees associated with the platform.