What is a Mental Health Crisis?

A mental health crisis is a period of intense, often dangerous, emotional distress or instability that needs help beyond someone’s coping skills. It can include feelings of daunting despair or anxiety, hopelessness, helplessness, and intrusive, powerful thoughts of self-harm or wanting to harm others. 

The National Institute of Mental Health (NIMH) estimates that more than 14 million adults in the United States have a “serious mental condition” (SMI). If you experience a mental or emotional health crisis — your own or someone else’s — fast intervention is critical and can drastically improve the outcome.

Signs That You or Someone You Know is in a Mental Health Crisis

There are countless signs that you or someone you care about might be either heading toward or already in a mental health crisis and need help. Some of the more apparent signs include drastic mood or behavior changes, withdrawal, or suddenly expressing hope after a prolonged period of instability and despair. There are other, sometimes more subtle, signs as well. 

Emotional signs of a mental health crisis:

• Intense feelings of sadness or despair
• Overwhelming anxiety, constant worry, or panic attacks
• Extreme irritability
• Persistent feelings of guilt or worthlessness, often without cause
• Loss of interest in previously enjoyed activities, environments, or people

Physical signs of a mental health crisis:

• Changes in sleep patterns, including sleeping too much or experiencing insomnia
• Changes in appetite that cause weight loss or weight gain
• Headaches, stomach aches, or unexplained pain
• Lack of energy or fatigue, even when getting enough sleep
• Increased restlessness or agitation
• Feeling unable to relax

Behavioral signs of a mental health crisis:

• Sudden withdrawal from social interactions
• Avoiding friends and family
• Partaking in risky behaviors like substance use or abuse or reckless driving
• Difficulty concentrating
• Finding it hard to make decisions
• Becoming forgetful
• Increasingly isolating oneself
• Spending excessive time in bed
• Expressing feelings of hopelessness or having thoughts of self-harm
• Talking about death or dying by suicide 

Types of Mental Health Crises

Unfortunately, there isn’t just one single type of mental health crisis to be aware of. They can result from an acute episode related to a psychiatric condition — like bipolar disorder or schizophrenia. They can also be the result of a traumatic event or overwhelming stress,

Because mental health crises can widely vary in nature and severity, each has its own challenges and requires a tailored, individualized approach to intervention.

Suicidal ideation and behavior

Suicidal ideation — having thoughts or fantasies about or contemplating dying by suicide — is a profound crisis. It indicates severe, extreme emotional distress and poses a significant risk of self-harm. 

Suicidal thoughts and behavior can be the result of several factors, including a mental health condition, trauma, overwhelming stress, or a combination of these that result in an inability to cope.

Panic attacks

A panic attack can induce sudden, intense fear or discomfort and cause physical symptoms like sweating, increased heart rate, shortness of breath, chest pain, or intense feelings of impending doom. 

Panic attacks can become a mental health crisis that requires prompt intervention. Support, coupled with access to mental health resources, help alleviate symptoms and prevent future episodes.

Psychotic episodes

A psychotic episode is defined as a break from reality that can include delusions, hallucinations, disorganized thinking, paranoia, and an altered perception of reality. 

Because there can be severe disruption in the ability to function, psychotic episodes often represent a mental health crisis that demands psychiatric assessment and care. It’s essential to ensure the safety and well-being of the person experiencing a psychotic episode, as well as those around them. 

Trauma and stress-related disorders

Trauma and stress-related disorders are triggered by exposure to traumatic events like sexual, physical, or emotional abuse, natural disasters, accidents, or witnessing or experiencing violence. They become a mental health crisis when they result in intrusive memories, flashbacks, avoidance behaviors, extreme depression or anxiety, or any other debilitating symptoms that impair the ability to function.

Addressing trauma and stress-related disorders may require therapy, medication management, and other support systems as one learns to cope with what they’ve experienced and reclaim a sense of safety.

Severe depression

Depression comes in many forms and levels of severity. It can cause persistent feelings of sadness, worthlessness, hopelessness, apathy, or a loss of interest in things once enjoyed. Depression is also associated with physical symptoms, like sleep disturbances, changes in appetite, and constant fatigue. 

In some cases, depression can escalate into a mental health crisis that causes extreme emotional suffering, including thoughts of suicide or self-harm. Addressing severe depression might require access to mental health professionals and therapy, learning and using self-help coping mechanisms, and medication.

Manic episodes

Manic episodes, a key characteristic of bipolar disorder, can present in various ways. While some may experience extreme “highs” with feelings of euphoria, others may exhibit symptoms that are less obviously negative, such as unusually good moods.

Symptoms of mania can include: 

• Risky behavior
• Decreased need for sleep
• Erratic behavior
• Mood instability (including irritability or rapid shifts in mood)
• Difficulty concentrating

It’s crucial to note that mania is not always about feeling euphoric; it can also manifest in dangerous and disruptive ways to daily life.

Substance-induced crises

Excessively consuming (or experiencing withdrawal) from drugs or alcohol can result in significant cognitive or emotional impairment or behavioral dysfunction. 

Substance-induced crises may quickly turn into a mental health crisis resulting from severe intoxication, overdose, withdrawal, or a psychiatric complication like psychosis or a mood disorder episode. 

Address a substance-induced crisis as soon as possible, especially if detoxification is warranted. Substance abuse treatment can identify and then help address possible underlying addiction issues in an effort to prevent future relapse. 

Aggressive or violent behavior

Aggressive or violent behavior can include threatening, physically harming, or intentionally intimidating someone. This type of behavior can be fueled by anger or frustration, and oftentimes, psychological conditions or factors are also involved.  

Violent behavior involves loss of control, extreme hostility, violence, or uncontrollable impulsivity. Immediate intervention can sometimes work to de-escalate a situation, but addressing the behavior is almost always needed if you hope to ensure the safety of everyone involved. A psychiatric assessment, therapy, and medication can all be part of a comprehensive treatment plan that helps someone learn to manage their anger in more appropriate ways. 

Disorientation or confusion

Feeling disoriented or confused might mean experiencing a lack of awareness of one’s surroundings that’s accompanied by difficulty recalling information or thinking clearly. It can also directly impact decision-making abilities. 

If disorientation or confusion causes severe cognitive impairment, it might lead to an inability to function appropriately or independently. This type of mental health crisis demands intervention and assistance to determine any potential underlying issues. A combined approach using a professional evaluation, an assessment, therapeutic intervention, and medication is common. 

What to Do in a Mental Health Crisis

Mental health crises must be handled with empathy, care, and concern in a calm environment. You should always prioritize safety, remove threats, and encourage professional help if you see someone in a mental or emotional crisis. 

If you’re having a crisis

If you’re experiencing a mental health crisis, first and foremost, know that you’re not alone. Help is available, and seeking it is both brave and commendable. Don’t be afraid to reach out to someone you trust who will keep you safe as you navigate your journey. 

If you’re in crisis:

• Find a friend or family member you trust
• Seek professional support
• Call a mental health hotline
• Contact a crisis intervention service
• Use self-care techniques and coping mechanisms — mindfulness, deep breathing, and grounding exercises are all beneficial in managing anxiety or stres

“The first thing to remember is you are not alone. Help is available. Please reach out even when it feels hard, call 911 or 988 in an emergency, or go to your local emergency room. Reach out to trusted friends, family, or a medical/mental health professional to take the steps to get the support and care that you deserve. Slow down, take a deep breath and remember thoughts and feelings are temporary and support is available to help you navigate these stressors.”

– Talkspace therapist Jill Daino, LCSW-R

Responding to a crisis

If someone you care about is having a mental health crisis, reassure them that you care and love them and that you’re there to help and protect them. The most crucial part of responding to a situation is making sure they’re safe. Get help if you need support so you can offer them what they need. 

If someone you know is in crisis:

• Be calm and empathetic
• Reserve judgment
• Listen actively and validate their emotions or words
• Encourage them to seek help
• Offer them resources and access to support services
• Stay with them
• Call 911 or get them to the emergency room if the help they need is urgent and beyond what you can provide

Resources & Support

Navigating a mental health crisis — whether it’s yours or someone else’s — can be a daunting, frightening experience. Awareness of the types of support and available resources can be critical.

• Local mental health organizations: Local organizations can offer a range of services, from support groups to counseling, tailored to your community’s needs. They often provide valuable resources and can connect you with local mental health professionals.
• Community centers: Many community centers offer support groups and counseling services that can provide a sense of community and understanding during difficult times.
• National mental health organizations: Organizations, like the National Institute of Mental Health, provide information and advocacy and often have local chapters that offer support groups and educational resources.
• Crisis intervention teams or mobile mental health units: These teams are trained to respond to mental health crises quickly and effectively, providing immediate support and resources.
• National or local mental health hotlines: These hotlines offer immediate assistance and support, connecting you with trained professionals who can provide guidance and resources.
  • National Suicide Prevention Lifeline – 1-800-273-TALK (8255)
  • Crisis Text Line – Text “HELLO” to 741741
• Online chat services: Services like Lifeline Chat and Text offer real-time support and guidance from crisis counselors.
• Mental health professionals: Therapists, counselors, and psychiatrists can provide ongoing support, medication management, and crisis intervention tailored to your specific needs. At Talkspace, you can virtually connect with a licensed online psychiatrist or therapist for ongoing mental health support.
• Support groups: Connecting with others in a support group who have shared experiences can provide valuable support and understanding, helping you feel less alone during difficult times.
• Peer networks: Peer support can be a powerful tool in recovery, providing a sense of belonging and understanding that is essential for mental health.

By knowing where to turn for help, you can ensure that you or your loved ones receive the support and care needed during a mental health crisis. 

Get Help with Online Mental Health Treatment

Knowing the warning signs of a mental health crisis ensures you know what to do when it matters the most. Online therapy can be an essential tool for helping someone learn how to improve their mental health. It offers convenience, affordability, and accessibility, all while bypassing many of the traditional barriers to getting help — including long wait times, the need to travel, and cost. 

Talkspace is an online therapy platform that offers access to experienced licensed mental health professionals who are experts in dealing with crises. If you or someone you love needs help, start therapy with a Talkspace mental health care provider.

1. Educate Yourself About Your Condition

Educating yourself helps you better understand your chronic medical condition. You’ll learn what to expect, what’s “normal,” and where to get the best help. You can start by researching reputable sources. Peer-reviewed medical journals and trusted healthcare websites are good resources. You can also talk to your doctor or other healthcare professionals or get second opinions — and don’t hesitate to ask questions.

Tips for educating yourself about your chronic illness:

• Join a support group or online community
• Attend educational workshops or seminars
• Read books written by experts
• Look up the latest research findings
• Use reliable, trusted online resources or patient advocacy organizations

2. Establish a Support System

Support systems can be crucial in managing your illness and keeping your spirits up. Contact friends and family or ask your doctor for a referral to a support group. Online communities can also offer valuable emotional support and be a place where you can connect with others going through similar experiences.

Tips for establishing a support system:

• Talk openly with your loved ones about your needs and the challenges you’re facing 
• Connect with others who understand what you’re going through
• Seek individual counseling and professional therapy if you have emotional or mental health needs

3. Utilize Healthy Coping Skills

Healthy coping skills promote physical and emotional well-being, which can be crucial as you navigate this new normal. If you can, try things like doing light exercise, practicing mindfulness, or engaging in hobbies that bring you joy. Self-care and boundaries will be critical at this point in your life.

Healthy coping skills to manage your chronic illness may include:

• Mindfulness meditation
• Deep breathing exercises 
• Hobbies or activities that are relaxing
• Prioritizing sleep
• Eating a healthy, balanced diet
• Setting boundaries with friends and family

“Implementing strategies such as social support networks and coping mechanisms significantly aids in stress reduction, pain management, and enhancing overall quality of life. These practices, essential to managing chronic illness, involve developing a comprehensive plan of action to address various aspects of life affected by the condition. By actively managing elements such as diet, exercise, and emotional well-being, individuals can better face the challenges of illness and empower themselves to navigate their health journey more effectively. Through promoting a supportive environment and embracing proactive approaches, individuals can enhance their resilience and improve their overall well-being despite the presence of chronic illness.”

– Talkspace therapist Famous Erwin, LMHC, LPC, MA

4. Talk to a Therapist

Individual counseling and therapy can be a valuable, reliable source of emotional support. A therapist can teach you coping strategies specific to dealing with chronic illness. Try to seek out someone specializing in chronic illness care or who has experience working with others who’ve dealt with challenges like yours. Be as open and honest as possible to get the most out of your sessions. Share your therapy goals and fears so your therapist can help you address them.

Consider the following tips for finding the right therapist:

• Research mental health professionals who specialize in your specific condition
• Prepare for your sessions by writing down your concerns and thoughts beforehand
• Be open when you discuss the emotional impact your illness is having on your life and relationships  

5. Practice Pacing

Pacing is a pain management technique that helps you learn to balance activity and rest while you work towards achieving goals. It’s commonly used with people who have conditions that cause chronic pain and is typically better for time-based pain vs symptom-based pain.

How to practice pacing to manage chronic illness symptoms:

• Listen closely to your body
• Learn to recognize signs of fatigue or pain
• Avoid overexertion
• Break big tasks into smaller, more manageable ones
• Schedule rest periods between sessions
• Use tools — like timers or activity trackers — to monitor your energy level 
• Adjust pacing as needed
• Make lifestyle changes, like adding regular rest into your routine

6. Effectively Manage Your Medical Care

To effectively manage your medical care, you must be willing to advocate for yourself and be an active participant every step of the way. Proactive engagement and organization will be crucial to staying informed about your chronic condition and maintaining a personalized care plan that addresses your needs and preferences. 

Tips for effectively managing your medical care when you have a chronic illness:

• Keep a detailed medical journal or electronic health record
• Regularly research reputable and new sources of information about the latest treatment options
• Actively participate in open and frequent discussions with your healthcare provider
• Ask questions and express any concerns you have
• Be assertive with your medical team and share any concerns or goals
• If you’re faced with a complex decision, don’t be afraid to seek a second opinion

7. Eat a Healthy Diet

Eating a healthy diet is always recommended, but it’s even more essential when managing a chronic illness. Nutrient-rich foods like fruits, leafy vegetables, lean proteins, and whole grains should make up most of your diet. Limiting processed foods, sugar, and foods high in saturated fats will support disease management and increase your energy levels. 

Tips for eating healthy when you have a chronic illness:

• Increase your intake of fruits and vegetables with daily meals
• Eat healthier, lean protein sources like fish, beans, tofu, and poultry
• Consume whole grains, like brown rice, quinoa, and whole wheat bread
• Use moderation when eating processed, high-fat, or high-sugar foods

8. Find an Exercise Routine That Works for You

In studies, even light exercise was found to offer health benefits. Find a routine suitable for your ability level and start with low-impact exercises, like walking or swimming. You can gradually increase the intensity as you can tolerate more but don’t push yourself too hard. Listen to your body and pace yourself to prevent overexertion.

Tips on finding an exercise routine for your chronic physical illness:

• Start with gentle activities — like walking, yoga, or tai chi — to increase mobility and flexibility without straining muscles
• Don’t be afraid to try different types of exercises to figure out what works best for your body and condition
• Modify exercises as needed to accommodate any limitations
• Consult with a healthcare professional if you need personalized ideas or recommendations

9. Maintain Sleep Hygiene 

“Every living organism with a nervous system requires sleep. A good night’s sleep helps one feel better, while sleep deprivation leads to fogginess and grumpiness. Lack of sleep can profoundly affect mental health, increasing the risk of disorders such as depression and anxiety. Quality sleep allows the brain to recharge and refresh, aiding in healthy emotional regulation and cognitive functioning.”

– Talkspace therapist Famous Erwin, LMHC, LPC, MA

Healthy sleep habits involve having a consistent bedtime routine, creating a peaceful and conducive sleep environment, and using other strategies to address or avoid sleep disturbances.

Tips for maintaining healthy sleep hygiene:

• Have a regular sleep schedule — go to bed and wake up around the same times every day (yes, even on weekends)
• Create a comfortable sleep environment — everything from your mattress to your bedding to room temperature can impact sleep
• Use relaxation techniques like guided meditation or breathing exercises for sleep
• Avoid caffeine before bedtime
• Limit your exposure to electronic devices before bedtime

10. Find Acceptance and Build Emotional Resilience

Finding acceptance can be one of the most challenging parts of dealing with a chronic illness. However, doing so will help you build emotional resilience, which is directly linked to the ability to manage emotional issues related to chronic health conditions. It’s important to understand that recognizing acceptance doesn’t mean giving up — it simply empowers you by letting you focus on what you can control.

Tips on finding acceptance and building emotional resilience:

• Practice self-compassion 
• Honor your limitations 
• Treat yourself with kindness
• Focus on gratitude and the positive aspects of your life
• Make a conscious effort to find meaning in your experiences
• Ask for help from friends and family 
• Join social support groups or seek therapy

11. Use Affirmations

Affirmations are powerful coping strategies for chronic illness that help shift your mindset toward positivity and resilience, which help improve your mental health. People who incorporate affirmations into daily routines see proven mental and physical health benefits. Affirmations involve repeating phrases to reaffirm strength, resilience, and self-worth or counter any challenge you face.

Tips on using affirmations to manage a chronic illness:

• Choose customized affirmations that specifically address your fears or concerns  
• Start each day using one or more affirmations
• Repeat affirmations regularly throughout the day to promote positivity and cultivate a sense of empowerment

‘You can use this powerful affirmation by Emile Coue: “Every day, in every way, I’m getting better and better.” 

– Talkspace therapist Famous Erwin, LMHC, LPC, MA

Embracing a Multi-Faceted Approach to Chronic Illness

Dealing with chronic illness requires a multifaceted approach. Pay attention to both your mental and physical well-being by focusing on the physical aspects of your condition and improving your mental health.

Talkspace is an online therapy platform that can help you learn how to cope with chronic illness. Talkspace therapists are trained  to help you overcome the shock so you can begin focusing on coping with chronic illness and improving your quality of life.

1. Accept Your Feelings

Acceptance is crucial to navigating and learning how to deal with a cancer diagnosis. There’s no one or right way to react, so give yourself grace and permission to feel everything as it comes. You might experience waves of emotions, including fear that moves into sadness that transfers to anger — and this might all be on the same day. Accepting your feelings can pave the way for emotional healing and growth throughout your experience. 

“Feeling scared, anxious, angry, or overwhelmed about a cancer diagnosis is normal. It’s okay to feel a range of emotions, including sadness, confusion, or anger. Each person’s reaction is unique and valid, and it’s important to give yourself permission to experience and process these feelings in your own way. This is where therapy can be really helpful in providing support.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Ways to work on accepting your feelings include:

• Don’t try to suppress your emotions
• Acknowledge and validate your feelings
• Honor any emotion that comes up

2. Seek Information About Your Diagnosis

Knowledge truly is power — knowing as much as possible will help you learn how to cope with a cancer diagnosis so you can manage what’s ahead of you. Ask your doctor or a specialist as many questions as you can think of, and don’t be afraid to get a second opinion.

It can be helpful to keep a small notebook or start a digital note to track ideas and questions as you think of them. Then, at your next appointment, you’ll be able to seek clarification about things like the following: 

• Specifics of your diagnosis
• Prognosis of your condition
• Various cancer types and treatment options you should consider
• Side effects to expect from cancer medication or treatment

Talking with your healthcare team will give you insight into your condition and prepare you to participate in critical decision-making conversations about your care.

3. Communicate Openly with Loved Ones

Part of coping with a cancer diagnosis is learning to communicate with loved ones who can support you. Share your feelings and worries openly, and allow them to do the same. Ask for help or emotional support when you need it, and try to accept help when it’s offered. 

Here are some tips for communicating openly with loved ones:

• Schedule regular family meetings
• Be transparent about your emotional needs
• Encourage friends and family members to express their feelings or concerns openly
• Use technology to stay connected with distant friends and family
• Consider joining a support group and encourage your friends and family to do the same
• Express gratitude for the support you receive

4. Connect with Support Groups

Support groups can be invaluable when dealing with a cancer diagnosis. They can provide a safe space to open up and share your experience. Support groups are excellent places to find emotional support and get advice from others who understand what you’re going through. 

Benefits of joining a support group include:

• You can gain access to emotional support
• You can connect with others who have similar experiences
• You’ll learn coping strategies for chronic illness
• You’ll find practical advice
• You can bond with a community, reducing feelings of isolation  
• You might find validation with no judgment 

5. Focus on What You Can Control

Focusing on what you can control is a powerful way to take ownership of your diagnosis. It will allow you to direct your energy and see tangible results. 

You might feel like you don’t have control over very much right now, but try to focus on the following:

• Actively participate in your treatment decisions and plans
• Create an Advance Directive and appoint a medical proxy who can make decisions for you if you’re unable to make them yourself
• Share your wishes with family and friends
• Get therapy if you need guidance 
• Find a support network and lean on them

6. Maintain a Healthy Lifestyle

Living a healthy lifestyle can positively impact your mood and well-being. Prioritizing your health habits will support both your body and your mind. 

Ways to stay as healthy as possible while you’re dealing with a cancer diagnosis include:

• Eating healthy meals full of fruits, vegetables, lean proteins, and whole grains
• Staying hydrated
• Trying to keep up with light exercise if you’re up for it
• Getting enough rest
• Drinking enough water
• Practicing self-care
• Meditating
• Doing yoga

7. Explore Relaxation Techniques

Relaxation techniques are effective in managing stress and learning how to deal with a cancer diagnosis. Incorporating them into your daily life will help you find moments of calm. 

Relaxation techniques can include:

• Deep breathing exercises
• Meditation
• Progressive muscle relaxation
• Guided imagery
• Yoga

8. Keep a Journal

Journaling is proven in studies to improve mental distress and promote well-being. It can be a safe outlet that helps you process the intense emotions. Putting your thoughts, fears, and emotions onto paper can offer you insight and clarity. 

“Journaling provides a safe space for free expression of emotions, allowing you to explore and articulate your feelings on a day-to-day basis. Writing down your thoughts and feelings can help you gain clarity, release pent-up emotions, and track your emotional journey over time. It offers a therapeutic outlet for processing complex emotions and experiences associated with a cancer diagnosis, improving self-awareness and promoting emotional healing.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Benefits of journaling for your mental health include:

• Being able to express emotions or fears in a private, non-judgmental space
• Having a place to track symptoms, side effects, and treatment progress
• Being able to reflect on personal growth
• Finding a place to express gratitude
• Letting go of worries
• Maintaining a record of questions and concerns to improve communication with your healthcare team

9. Plan for Practical Matters

Practicality can make all the difference in managing a cancer diagnosis. As you go through treatment, eliminating as many logistical challenges as possible will alleviate stress so you can focus on your mental health and physical health. 

Key areas to plan might include:

• Organizing your medical records, appointments, and medication
• Reviewing insurance coverage and outlining possible medical expenses
• Discussing other financial matters, like taking time off work
• Making arrangements for things like childcare, transportation, and other household responsibilities
• Ensuring your family and healthcare team know about your Advanced Directive and your wishes for future medical care

10. Take Things One Day at a Time

Making a conscious effort to take things one day at a time can be difficult, but it’s an effective way to reduce or manage overwhelming emotions. There will be plenty of uncertainties in your future, and focusing on the present moment can help you approach each day with hope and resilience. 

Strategies that can help you take things one day at a time include:

• Embracing mindfulness and practicing living in the moment
• Breaking down challenges into smaller, more manageable tasks
• Celebrating the small victories
• Taking in moments of joy when you get them
• Finding things to be grateful for 
• Tracking gratitude for the support that you receive

11. Use Humor and Positivity

You’ve heard that laughter is the best medicine, and there’s actually science to back that up. Humor and positivity can be powerful coping mechanisms, even when facing something as scary as a cancer diagnosis. A positive mindset can help you maintain resiliency and offer perspective. 

Ways to incorporate humor and positivity into your days include:

• Finding something to laugh about every day
• Sharing jokes with loved ones
• Creating a positive mindset using anxiety affirmations
• Keeping a gratitude journal
• Engaging in things that bring you joy
• Spending time with pets or animals
• Surrounding yourself with people who uplift you and bring positivity to your life

12. Limit Exposure to Stress

Stress can negatively impact physical and emotional well-being. Limiting your exposure to stressful situations, people, and events will help you manage anxiety and enhance your overall quality of life. 

“Stress can impact physical health by weakening the immune system, increasing the risk of various health problems like heart disease, digestive issues, and worsening existing conditions. Managing stress levels is essential for maintaining overall mental and physical well-being. Techniques such as exercise, mindfulness, relaxation techniques, and seeking social support can help decrease stress.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Simple ways to reduce your stress level include:

• Setting boundaries with friends or toxic people
• Prioritizing self-care
• Avoiding situations that give you anxiety
• Using relaxation techniques
• Asking for support from people you know won’t let you down

13. Find Purposeful Activities

Finding purpose in your life can give you a sense of meaning and fulfillment. When you engage in activities that align with your values and interests and can focus on your sense of purpose, it can energize you. 

Ways to explore purposeful activities can include:

• Finding hobbies you’re interested in and that bring you joy
• Volunteering
• Setting achievable goals and working toward them
• Participating in activities you enjoy that promote emotional well-being, like light exercise

14. Seek Professional Counseling

Sometimes, you might benefit from professional help to get through your days, and that’s OK. Seeking professional therapy can be an effective way to help you maintain a healthy mindset and stay positive. A therapist can offer you coping tools to use when you feel stressed, down, or scared. 

Therapists can help you:

• Work on acceptance
• Manage fear or anxiety
• Find the best coping tools that work for you
• Focus on communicating
• Set boundaries

15. Practice Gratitude

Research suggests that people who regularly practice gratitude are healthier. It can improve sleep, lower high blood pressure, strengthen the immune system, and improve pain tolerance. 

Ways to practice gratitude include:

• Keeping a gratitude journal
• Making a habit of reflecting on daily blessings
• Openly expressing thankfulness toward loved ones and caregivers
• Consciously finding silver linings, even in difficult situations and days
• Focusing on the lessons you can learn from the hard days
• Using mindfulness practices that focus on awareness and appreciation  

“In order to practice gratitude amidst a cancer diagnosis, it can be helpful to keep a gratitude journal. This is where you write down three or more things you’re thankful for each day. Another way to engage in gratitude is to express appreciation for the support and kindness of loved ones, caregivers, and healthcare providers.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Learning how to handle a cancer diagnosis can be scary and overwhelming, but you don’t have to do it alone. With the right support, you can get tools to help you cope. 

If you’re looking for a therapist to help you navigate a cancer diagnosis, whether you have cancer or your parent has cancer, reach out to Talkspace today. Our online therapists can guide you as you learn to accept your diagnosis and make a plan to move forward. Connect with an online therapist today to get started.

1. Allow Yourself to Feel Emotions

One of the most important things to do—for both your parent and yourself—is to allow yourself to feel. You might instinctively shift into “go-mode,” planning, setting up consultations, and ensuring the house and meals are taken care of. However, while these tasks will eventually need attention, be careful not to busy yourself to the point that there’s no time or space for you to process what’s happening.

“Discovering that a parent has cancer can evoke a range of intense emotions such as shock, fear, sadness, and helplessness. It’s completely normal to feel overwhelmed by grief in such a situation. This stems from the fear of losing a loved one and uncertainty about the future. It helps to acknowledge and accept these feelings as valid and can be an important step towards coping and seeking support.”

– Talkspace therapist Bisma Anwar

To preserve your wellbeing and truly be there for them, admitting that your mom or dad has cancer is a crucial first step in moving forward. Don’t ignore or suppress your feelings. Doing so often backfires, and the last thing you want is to end up falling apart because you didn’t deal with your emotions in the moment. 

2. Educate Yourself About the Cancer

Educating yourself about the type of cancer, treatment options, and potential side effects is a great way to plan next steps. When you know what to expect, you can help prepare. 

For example, you might need to consider: 

• Transportation to and from doctor appointments
• Unique dietary restrictions or needs
• If they’re going to need more sleep
• Anything else that might be impacted by your parent’s diagnosis and treatment plan

For older children dealing with parental cancer, knowing the specifics about the type of cancer your parent is fighting not only gives you an idea about what the future might hold, but it will also help them. Studies show that up to 92% of people diagnosed with cancer want to know more about their illness — for example, most want to know what the chance of a cure is. 

Finally, and perhaps most importantly, educating yourself means you can be on the lookout for breakthroughs in promising treatment options.

3. Be Present and Listen

When a parent has cancer, chances are the thing they want most is to spend time with the people they love. 

Being present, listening, and showing you’re really there for them is invaluable. The American Cancer Society’s research suggests that people with cancer really need support. Those who have ample emotional backing adjust better, tend to have a more positive outlook, and report an overall better quality of life than those without support. 

4. Offer Practical Help

Roles change quickly when a parent has cancer. If you’re suddenly faced with trying to help but are unsure what to do, remember it’s the little things that often make the most difference. 

While it may seem small, taking small chores and to-dos off their plate can mean the world. Whether you organize meals, shop, arrange or provide transportation to and from doctor appointments, or just take care of light housekeeping, even the smallest gestures can ease their mind. 

5. Spend Quality Time Together

When facing serious illness, quality time is more precious than ever. According to research, friendships often suffer when someone is diagnosed with cancer. Because of this, spending quality time with a parent who has cancer means a lot. 

Spending time doing simple things, like watching a movie or show, taking a walk, or even just having an uninterrupted talk or sharing stories, can be comforting and calming.  

6. Encourage Open Communication

Open communication is critical during this time. Create a safe space where your parent can express their thoughts, fears, and, most importantly, wishes. As their family member, listen without judgment and be understanding, accepting, and supportive. 

7. Take Care of Yourself

Self-care is always important, but when you’re dealing with the stress of navigating a major health issue with a parent, it becomes even more essential. 

Research shows that people who actively engage in self-care are more confident in their decision-making, more productive, and happier. If you’re taking care of yourself, you’ll also have more bandwidth, energy, and clarity to help, which may help you prevent caregiver burnout

“Caregiver burnout can be a concern when caring for a loved one with cancer. The emotional toll of witnessing their suffering, managing their needs, and handling personal responsibilities can be overwhelming. Without self-care, caregivers may experience heightened stress, fatigue, and feelings of isolation. Prioritizing self-care through activities like seeking support, setting boundaries, and taking breaks helps prevent burnout and maintain overall well-being.”

– Talkspace therapist Bisma Anwar

Taking care of yourself can mean doing small things, like meditating or going for a walk, but it can also mean reaching out to others and asking for help when you need it. Find what coping skills work best for you and keep them in your arsenal when you feel overwhelmed or sad. Don’t try to do everything on your own — letting others support you will ultimately allow you to support your parent. 

8. Seek Professional Advice

Seeking professional advice can help you better understand what the future holds for a parent with cancer. Consult one-on-one with other medical professionals — an oncologist, for example, can explain the prognosis and cancer treatment so you know what to expect. 

9. Utilize Resources and Support Networks

Your parent’s cancer doctor can recommend resources and support groups that offer advice and guidance from people who understand what you’re going through. You might also want to look into financial assistance and other types of support from organizations that provide practical help (like meal delivery), financial aid, or emotional support. 

“Support groups can help individuals have a sense of connection and understanding during this challenging time. Sharing experiences with others facing similar challenges can provide validation, comfort, and practical advice. These groups foster a sense of community, reducing feelings of isolation and offering emotional support.”

– Talkspace therapist Bisma Anwar

10. Talk to a Therapist

Of course, you want to be strong, but you need to process what this cancer diagnosis means in your life, too. If you’re struggling to cope with your emotions during this time, consider seeking help from a mental health professional. A therapist also provides a safe space for you to express your feelings and fears, offering support and strategies to manage the emotional impact of your parent’s illness. 

This step can be vital in maintaining your own well-being and ensuring you are emotionally equipped to support your parent throughout their treatment journey.

11. Manage Financial and Legal Affairs

Part of coping when a parent has cancer means getting their financial and legal affairs in order. This should be paramount when a parent receives a diagnosis. 

Ensure the following:

• You know where important legal documents are kept
• The Estate plan — a Will or Trust — is updated
• Beneficiaries on accounts and policies are designated
• A healthcare proxy or Power of Attorney (POA) is identified to help make critical medical or financial decisions if needed

Taking care of these important issues isn’t easy, but it will make things much smoother in the long run. 

12. Stay Connected with Family and Friends

Stay connected to other family and friends while on this journey with your parent. You’ll need a strong support group as much as your mom or dad will. Lean on your loved ones for emotional support and moments of respite. These connections will provide you with strength and comfort along your journey. 

If you recently found out your dad or your mom has cancer and you’re finding it difficult to process the information, reach out to Talkspace to get expert advice from experienced therapists. Talkspace makes online therapy easy to access and convenient, so you can get help even when caring for a parent.

The Benefits of Talking It Out with a Therapist

When you open up to a therapist you don’t know quite what to expect, or which feelings and discoveries therapy will bring up for you on a given day. As you start to talk you might feel uncomfortable, relieved, exhausted, or exhilarated, but one thing’s certain: If you keep talking you’ll gain insights and uncover truths that you can only find in therapy.

“When we ‘talk it out’ in therapy we allow ourselves to be open and honest with our therapist, as well as ourselves. That open expression helps us gain insight, decrease stress, and learn healthy coping strategies. It can help us work through past traumas, and heal and recover from them.” 

Talkspace therapist Bisma Anwar, LPC, LMHC

Getting thoughts and feelings out of your head

One of the most immediate benefits of therapy is giving voice to your thoughts and feelings, whether you speak them during a live session or pour them into a written or voice message you send to your therapist. The simple act of expressing what’s in your head can be a big relief, and may give you helpful perspective, even before your therapist says anything in return. When your therapist does respond with questions or comments it can guide you to discover the deeper layers beneath your surface thoughts and feelings. 

Addressing specific challenges

Therapy is not one-size-fits-all. Your therapist will tailor their approach to your personal needs, whether you experience a mental health condition (such as depression, anxiety, OCD, PTSD, and bipolar disorder) or need help navigating a big life event like grief, job loss, divorce, or even a positive change like a promotion, new relationship, or parenthood.  

An ongoing therapeutic relationship

Whether you approach therapy focused on a specific issue or challenge, or simply see it as a way to have support on hand as needed, investing in your relationship with your therapist is important. Through regular sessions or ongoing messaging you’ll develop a trusting connection, so that if big emotions strike or you encounter hardship or tragedy you’ll receive more personalized, impactful support because your therapist already knows you well.  

Strategies that improve mental fitness 

Therapists do more than listen. They also suggest practical strategies you can incorporate into your life to address challenges. These might include breathing exercises to reduce anxiety, communication practices aimed at improving work or relationships, coping skills that help you manage stress or navigate challenging events, and more. Once you put these new tools into practice they can become habits and improve your mental well-being in a tangible, lasting way 

The Science of How Therapy Affects the Brain

Sharing what’s on your mind with a therapist can actually change how your brain functions. A feature of the brain called “neuroplasticity” means that life events, both positive and negative, and your behaviors impact your brain at the physiological level. “Research in neuroplasticity demonstrates that therapy can induce structural and functional changes in the brain, empowering individuals to navigate challenges with more clarity and resilience, possibly helping them to be more calm and rational and less reactive,” says Anwar.

Just a few examples: Studies have found that the brain activity of people with phobias and people experiencing obsessive compulsive disorder (OCD) exhibited positive changes after treatment with talk therapy, as demonstrated by MRIs of their brains. When people with psychosis receive Cognitive Behavioral Therapy (CBT) the connections between different regions of their brains strengthened in ways that reduced psychotic symptoms.

A comprehensive research analysis published in the journal American Psychologist found that therapy not only improves mental health symptoms (even after therapy ceases), but that it goes beyond that. The author concludes that for many people “therapy may foster inner resources and capacities that allow richer, freer, and more fulfilling lives.” You can find more research into the physiological effects of therapy at Mental Health America. 

The Therapy Journey Can be a Twisty Road 

It’s essential to remember that therapy won’t always feel great.

“Talking things out in therapy sometimes helps you feel better in the short term, but often you won’t feel the benefits right away. Depending on what you’re working through, therapy can feel hard or even upsetting. But if you stick with therapy you’ll see benefits over time. For example you’ll probably start to notice improvements in how you react to stress and how you relate to others. Negative emotions will have less power over you because you’ll understand where they come from and how to cope with them.”

Talkspace therapist Bisma Anwar, LPC, LMHC

Over time, talking to (and texting with) a caring therapist guides you to see the lessons in your past, make sense of your present, and chart the right path forward.

“Therapy is a journey towards self-awareness, healing, and growth. Therapy improves our quality of life as we navigate challenges and helps us take control of our lives.”

Talkspace therapist Bisma Anwar, LPC, LMHC

Making space for whatever emotions therapy brings up for you is how you learn about yourself so you can lay claim to the insights, coping strategies, and mental health habits that allow you to feel and function your best. 

Interested in starting or re-starting therapy? Talkspace will pair you with a licensed therapist within days and you can start exchanging messages right away, and schedule live virtual sessions too. Get started with Talkspace online therapy today. 

1. Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience by Brené Brown

Atlas of the Heart by Brené Brown is a thoughtful and compassionate exploration of grief’s complexities. Through her own experiences and those shared by others, Brown offers insight into how to cope with loss in meaningful ways in one of the best grief books available.

“We get to explore what it means to experience 87 of the emotions and experiences that dramatically influence us. And! What we can do about them when we get flooded out with them.”

– Talkspace therapist Meaghan Rice, PsyD, LPC

2. On Grief and Grieving by Elisabeth Kübler-Ross and David Kessler

Kübler-Ross first coined the five stages of grief and loss for us — denial, anger, bargaining, depression, and acceptance — and On Grief and Grieving shares how we can walk through those stages with a comprehensive understanding of the grieving process. This grief book covers sections about sadness, dreams, isolation, and recovery.

“This book gives us a structured approach to grief and loss that allows for certain personality traits to grieve with a plan. It feels good to have a slice of control over our own grief journey.”

– Talkspace therapist Meaghan Rice, PsyD, LPC

3. Grief One Day at a Time  – by Dr. Alan D. Wolfelt

Grief One Day at a Time: 365 Meditations to Help You Heal After Loss is an invaluable resource for anyone who’s experienced the loss of a loved one. Written by grief counselor and psychotherapist Dr. Alan D. Wolfelt, this book offers daily meditations that provide comfort and guidance through the grieving process, with support every day for 365 days after a loss. 

“Being in the present moment is a skill that we can learn to only process the things that are coming up for us now, rather than in the past or the future. It can reduce the overwhelm to live like this.”

– Talkspace therapist Meaghan Rice, PsyD, LPC

4. Bearing the Unbearable by Joanne Cacciatore

The death of someone close is often so overwhelming that you feel alone in your pain. Cacciatore’s grief book helps readers understand their emotions and provides practical strategies for dealing with them healthily. Each short chapter can stand alone, walking with you as you navigate the grieving process.

5. How to Go on Living When Someone You Love Dies by Terese A. Rando

The goal is healing and finding peace in life again despite loss — something that may seem impossible right now but can become a reality over time with dedication and effort.

How to Go on Living When Someone You Love Dies offers comfort and support for people who are grieving. The book includes lessons on understanding your grief so you can let go, remembering how to take care of yourself along the way, getting through milestones like birthdays and holidays, and finding acceptance. 

6. I Wasn’t Ready to Say Goodbye by Brook Noel

Coming to terms with loss is the most difficult part of grief. Though it’s natural to feel overwhelmed, in one of her books about grief, I Wasn’t Ready To Say Goodbye, author Brook Noel encourages the reader to look beyond their sorrow. She offers guidance and practical strategies on how to cope with the emotional and physical aspects of death and grief.

7. The Other Side of Sadness by George A. Bonanno, PhD

The Other Side of Sadness takes an unexpected look at and approach to grief. It goes beyond the traditional 5 stages of grief we’ve come to accept and anticipate, instead viewing the process as far from unpredictable. Bonanno acknowledges that we all have an incredible capacity for resilience as we face our grief. 

8. Straight Talk About Death for Teenagers by Earl A. Grollman

Written for teens who’ve experienced a significant loss, Straight Talk About Death for Teenagers shares what to do when coping with loss at such a young age. Approachable and relatable, this is one of those books on grief where Grollman brings light to a much-ignored segment of grief. This also is the best book for young people that are dealing with the loss of a parent.

9. It’s OK That You’re Not OK by Megan Devine

Written by someone who’s experienced her own devastating loss, Devine explores grief in her book through the lens that you shouldn’t necessarily be trying to get “back to normal.” Rather, true healing comes when you focus on forging a new path that encompasses your grieving heart as a part of your life moving forward. 

10. Surviving the Holidays Without You by Gary Roe

The pain of loss is amplified with each (and sometimes every) major holiday or significant date you must get through after you lose a loved one. Surviving the Holidays Without You gives a roadmap to turn painful holidays into days that can help you heal. 

11. Heartbroken by Gary Roe

Gary Roe makes our list twice with his book about how losing a spouse can cause a unique form of grief that’s both painful and, at times, explosive. In Heartbroken: Healing from the Loss of a Spouse, Roe helps you heal and get through the emotions common to this specific type of loss. 

12. Reasons to Stay Alive by Matt Haig

If the traditional self-help format doesn’t resonate as you cope with loss, Reasons to Stay Alive addresses grief through a memoir. Walk with Haig as he recounts his loss and survival, overcoming the crisis and personal health struggles that almost took everything. 

13. The Comfort Book by Matt Haig

Yet another Matt Haig book makes our list. The Comfort Book is a thoughtful, reflective look at some of the darkest times Haig survived. His story is interwoven with references to historical, scientific, and worldly occurrences from our past, all in a true testament to the power of resilience. 

14. The Year of Magical Thinking by Joan Didion

The Year Of Magical Thinking by Joan Didion is an insightful look into what it means to grieve after losing someone close to you. While their daughter was in the hospital on life support, Didion’s husband suddenly and unexpectedly suffered a massive, fatal heart attack. Didion shares her thoughts on denial, guilt, anger, and acceptance as she helps the reader understand their feelings better and ultimately move forward.

15. Surviving the Death of A Sibling by T. J. Wray

Wray’s thoughtful look at her own loss acknowledges the difficulty of losing an adult sibling. While all losses are painful to overcome, there are unique challenges that come with siblings dying who are adults, have spouses, and possibly are already parents themselves. Surviving the Death of A Sibling explores how to navigate this very specific type of loss, with advice for understanding and managing each stage.

16. A Heart That Works by Rob Delaney

A Heart That Works shares comedian Rob Delaney’s poignant journey through the grief of losing his young son to a brain tumor. This book offers a raw, honest, and deeply personal account of his emotional rollercoaster, providing a unique perspective from a father’s viewpoint, which is often underrepresented in books on grief. Delaney’s narrative is both heart-wrenching and inspiring, making it a significant resource for any grieving parent, particularly fathers seeking connection and understanding in their sorrow.

17. Notes on Grief by Chimamanda Ngozi Adichie

Notes on Grief is a powerful reflection on the personal nature of mourning, written after the sudden death of the author’s father. Chimamanda Ngozi Adichie turns her formidable storytelling skills to her own grief, capturing the complex tangle of emotions that a grieving person navigates. 

The book is both a tribute to her father and a narrative that explores the universality and uniqueness of grief. Adichie’s candid and heartfelt prose provides comfort and understanding to anyone grappling with the loss of a loved one, making it one of the best books on grief.

Finding Support for Grief With Talkspace

If you’re searching for support and tools that will help you cope with grief, consider reading one of the recommended books in this list. If you are feeling overwhelmed and need more professional support, turn to Talkspace. You don’t have to deal with your grief alone. Online grief counseling at Talkspace can help you learn how to deal with grief by teaching you a variety of grief therapy techniques. Get connected today to start healing in your grief journey.

Knowing when to get professional help

A passing feeling of sadness isn’t necessarily a cause for concern. However, if those feelings don’t seem to fade, you may want to talk to a mental health professional for treatment. You should seek help if you’re having thoughts of self-harm or suicide or if your sadness interferes with your ability to carry out everyday responsibilities. For more help with identifying when you need help, learn the differences between sadness and depression.

Is Feeling the Blues Normal?

Unpleasant emotions are a normal part of life — everyone feels the blues at one point or another. Feeling blue isn’t unusual or abnormal, and a low mood isn’t necessarily bad. People typically feel blue for a reason, so figuring out why you’re feeling down could help you make positive changes.

There’s nothing strange about the blues, but that doesn’t mean you should wallow in your sadness. It’s impossible to always be happy, but when you’re feeling down, it’s important that you try to cheer yourself up.

“It’s normal to feel the blues. As emotional beings, we respond to life changes and adjustments and cannot always be happy. But as normal as it can be, it’s important to monitor our feelings through journaling or mindfulness activities to be able to track how often and how much the blues may be affecting us.”

– Talkspace therapist Cynthia Catchings, LCSW-S

How to Beat the Blues

Although it’s OK to feel the blues from time to time, if you’re truly unhappy and the feeling isn’t getting better, you should look for ways to cope with your feelings and improve your mood. The following are some of the best ways we know to fight back when feeling the blues.  

1. Look for ways to laugh

They say laughter is the best medicine, and that adage holds when it comes to the blues. Laughter has a therapeutic effect and can increase dopamine and serotonin levels.

Whether you watch a comedy, spend time with your funniest friends, or look at silly pictures, try to find ways to bring more laughter into your life. When you’re laughing, your blue feelings can start to feel further away.

2. Spend time outside

Spending time in nature can have a positive impact on your mental health. Natural environments can be therapeutic, and research shows that being outside can lift mood and reduce stress. 

Being outdoors also means spending more time in the sun. Sunshine can boost serotonin levels and help you sleep more deeply at night.

3. Find ways to let your feelings out

Bottling up how you feel won’t make things better. Instead, expressing your emotions can help you work through your feelings and find ways to feel better. 

It may be helpful to share your feelings with a family member, friend, or therapist. Journaling for your mental health or finding creative activities can also be healthy outlets for your emotions. Finally, acknowledging and accepting the blues will usually help you feel better.

4. Make lifestyle changes

Studies consistently show that keeping a daily routine can positively impact your mental health. If you’ve been down, try to make healthy changes that improve your outlook on life. 

Whether you get more exercise, improve your diet, change your social circle, or improve your sleep hygiene, these small shifts can enhance your mood and well-being. People sometimes go through the blues because they’re in a rut, and healthy habits and routines might be just the change you need.

5. Take care of yourself 

It can be hard to show yourself compassion or prioritize your own needs when you’re sad. Make sure you don’t neglect yourself when you’re feeling gloomy. Try treating yourself like you’d treat a friend who’s feeling down. 

Every day, make a point of doing something you enjoy. Do things that refresh you, like taking a long, hot shower, going for a walk, meeting up with friends, or taking a mental health day off work. When you take better care of yourself, you’ll likely start to see an improvement in your mood. 

Fight the Blues with Talkspace

There are plenty of ways to cope with the blues, but if your sad feelings aren’t going away, it might be time to seek professional help. Talkspace is an online therapy platform that lets you quickly connect with a licensed therapist. If you’re looking for online therapy that accepts insurance, get connected at Talkspace to check your eligibility. 

Whether you’re feeling blue or dealing with a type of depression, sadness can make you feel unmotivated. Talkspace is a convenient way to get support for emotions you’re struggling with. Reach out for help today to beat the blues and learn how to be happy again.

Symptoms of Sadness

Much like happiness, sadness is a vast spectrum. It can range from a sad feeling of mild disappointment to deep grief and unhappiness. People react to these feelings in many ways, and sadness can trigger both emotional and physical symptoms.

Emotional symptoms

• Low mood
• Feeling discouraged or disappointed 
• Intense emotional reactions to upsetting events
• Feeling hopeless or unmotivated

Physical symptoms

• Loss of appetite
• Overeating 
• Feeling tired or drained
• Crying

4 Potential Causes of Sadness without Reason

Wondering why you always feel so sad? Persistent sadness often stems from everyday stressors such as workplace pressures, relationship conflicts, financial worries, and significant life transitions. These factors can create a cumulative emotional burden, leading to a continual sense of sadness and emotional turmoil.

“The changes in the seasons, feeling stressed or overwhelmed, feeling jealous or left out, being tired or hungry…any type of emotional change can come across as sadness.”

– Talkspace therapist Reshawna Chapple, PHD, LCSW

However, when sadness becomes a constant feeling without a clear cause, it’s crucial to look beyond these immediate triggers. Persistent sadness can be a sign that deeper, less obvious factors are at play, influencing your negative mood. The following may explain why you feel sad for no reason.

Hormonal changes

Hormones coordinate many functions in the body and can significantly impact our mood. Even minor shifts in hormone levels can affect your emotional state. For example, adolescents often experience intense mood swings during puberty, and reproductive hormones like testosterone and estrogen continue to influence emotions as we get older. 

During menstruation, estrogen and progesterone levels increase. These hormonal shifts can change serotonin levels in the brain. Pay attention if you’re wondering: why am I so sad? your hormones may be a factor in your persistent sadness.

Seasonal affective disorder

If you feel sad at specific times of the year, you might have a condition known as seasonal affective disorder (SAD). SAD is a mental health condition that’s triggered by changing seasons. SAD symptoms usually begin in the fall and continue through the winter, which is why it’s sometimes referred to as winter depression. 

While we don’t fully understand the condition, experts believe that SAD is caused by changing levels of sunlight. When we spend time in the sun, our bodies produce serotonin. As sunlight exposure decreases, our serotonin levels can drop, which can lead to feelings of extreme sadness or seasonal depression.

Chronic stress

Sometimes, if you’re asking why you feel sad for no reason, it might be because you weren’t expecting certain events to trigger emotions like sadness. We all respond to stress in different ways. Chronic stress can make some people feel nervous, irritable, or angry and leave others sad. 

In fact, sadness is frequently triggered by chronic stress. Just like sadness, though, stress is a normal part of life. That said, it can be harmful to your emotional state if you don’t have healthy tools or treatment options to cope with it.

Depression

If your sadness never seems to go away, you might actually be depressed. Depression is one of the most common mental health conditions that can leave you with a low mood or persistent sadness. 

It’s important to remember that there are different types of depression, and not everyone experiences it similarly. Severe depression can cause significant impairment, but mild depression doesn’t always interfere with daily life and functioning. If you suspect your sadness may be something more, like depression, you should talk to a mental health professional to check for a depression diagnosis.

Knowing When It’s Time to Get Help

Sad feelings aren’t necessarily a cause for concern. On the contrary, sadness is a normal and healthy reaction to painful or traumatic events. Studies even show that feeling sad can make us more sensitive to other people’s feelings. 

However, if you’re constantly unhappy, you may want to talk to a mental health professional. It’s OK to be sad, but if your negative feelings interfere with your day-to-day life, they might signify a deeper problem that could be better addressed by starting therapy. Through therapy, you can learn how to deal with sadness before it becomes a medical condition. 

For additional strategies on navigating these symptoms, consider also reading our guide on how to deal with depression.

Identifying sadness vs depression

Feeling blue doesn’t automatically mean you’re depressed, but sadness can be a symptom of depression. Usually, sadness is a response to something hurtful, discouraging, or upsetting. While it can feel overwhelming, it’s a normal emotion, and these negative feelings usually fade over time. 

“It’s OK to feel sad on occasion. Allow yourself to rest and process potential reasons for your sadness. The main difference, though, between sadness and depression is often linked to the need to seek out professional care.”

– Talkspace therapist Reshawna Chapple, PHD, LCSW

Unlike sadness, depression isn’t an emotion. It’s a mental health condition that can influence how you feel, think, and behave. While a challenging event or experience can trigger depression, it’s also common to exhibit depressive symptoms without an obvious reason. Many people with depression feel gloomy or unhappy but don’t understand why. 

How can you tell the difference between sadness and depression? Sadness is only one symptom of depression. 

“You may want to ask yourself if you are: hungry, angry/anxious, lonely, or tired (HALT). Using HALT can help potentially eliminate biological causes of sadness. However, if these feelings of sadness don’t dissipate, they continue longer than a week, they persistently come back with little or no breaks in between, or you find them to affect your normal activities of daily living, this is a clear indication that you should seek the help of a professional or at the very least speak to someone about your feelings.”

– Talkspace therapist Reshawna Chapple, PHD, LCSW

If you have depression, your sadness will typically occur alongside other symptoms of depression, such as:

• Anger or irritability 
• Loss of interest in activities you usually enjoy
• Thinking, speaking, or moving more slowly than usually
• Insomnia or excessive sleep
• Difficulty with memory or focusing on tasks  
• Fatigue
• Feelings of guilt or worthlessness
• Digestive issues 
• Aches and pains 
• Restlessness
• Suicidal thoughts

The Aftermath of Events of Climate Change 

We can’t reasonably deny that the world (and thus, the climate) is changing. Fears about an unpredictable future are causing anxiety, especially for people who find it challenging to adapt to the changing world they see.

A good example of climate change mental health issues can be found when we look at the aftermath of Hurricane Maria in Puerto Rico. Survivors there experienced verifiable increased rates of: 

• Post-traumatic stress disorder (PTSD)
• Depression
• Death by suicide

It wasn’t just Maria, either. Some survivors of Hurricane Katrina in Louisiana developed what’s been coined as Katrina Brain, which causes cognitive impairment and short-term memory loss. The community has also experienced increased rates of anxiety and depression, and psychiatric helplines saw a 61% increase in calls in the months following the hurricane. 

Worry & Anxiety for Natural Disasters

The growing number of natural disasters related to climate change is clearly fueling anxiety — and it’s not just scientists and experts who are concerned. 

A study surveying young people between the ages of 16 – 25 found that almost 60% were “very worried” or “extremely worried” about the changing climate. A whopping 84% were at least “moderately worried.” 

“Due to the unpredictability of natural disasters, there’s always some level of concern or worry. For some individuals, that worry and concern is exacerbated and becomes anxiety. Hypervigilance and over-preparedness are hallmark signs of these individuals. It’s normal to want to be prepared for natural disasters but being able to manage anxiety is important.”

– Talkspace therapist Minkyung Chung, MS, LMHC

Sadness & Hopelessness About the Future of the Planet

Understandably, worry over the planet’s future can cause sadness and a sense of hopelessness. As more people begin realizing how climate change will affect them and their future, they ponder distressing things like:

• What will be left? 
• What does the Earth have to look forward to? 
• What can we do? 
• Should we feel anything but sadness about the future of the planet?
• Should we be scared? 

Where to go from here

Climate change is complex, tough to understand, and even harder to accept. However, focusing on solutions can help when climate change mental health anxiety creeps in. 

There are many things you can do to make a difference. For example, you might decide to:

• Get involved with climate action
• Donate to charities and organizations that fight climate change
• Support legislation that aims to protect the environment and our planet
• Vote
• Volunteer
• Recycle
• Work with others who care about the planet
• Above all — stay positive

If you or someone you know is feeling hopeless, it’s essential to remember that we all have a role to play in the future of our planet — and even small steps can make a difference.

The Impact on Climate Crisis Workers

Crisis workers are already at higher risk of experiencing mental health issues compared to the general population. The consequences can be profound for the brave individuals on the front lines as they deal with the aftermath of destruction. 

“Like first responders, climate crisis workers struggle with various mental issues due to their work during and after a disaster. During, they often go into survival mode, “shutting down” to get the job done. They can be overworked as they help those affected by a disaster.”

– Talkspace therapist Minkyung Chung, MS, LMHC

The psychological and physiological impacts of climate change on crisis workers vary. They can depend on things such as geographic location, the crisis that occurred, length of time spent in an area, and specific work conditions.

“The constant interaction with tragedy can take a toll on mental health and stability. Crisis workers are more susceptible to anxiety, depression, and/or PTSD. Thus, it’s important to include some level of mental health care, both during and after a crisis.”

– Talkspace therapist Minkyung Chung, MS, LMHC

What we can do

To support climate crisis workers, we must recognize the importance of mental health in this sector by:

• Creating supportive environments so workers can talk about their experiences, concerns, and worries
• Training workers and volunteers in how to deal with trauma and stress, so they’re equipped — and prepared — to help others
• Donating food, water, and supplies to organizations and groups that intervene during natural disasters

Manage Your Mental Health with Talkspace

There are many ways we can prioritize mental health related to climate change. Whether you’re an activist, a crisis worker, or just someone affected by global warming, finding coping tools is critical if your mental health has been impacted.

There are many self-help and therapeutic tips on how to improve your mental health when climate change issues are causing stress. 

If you’re having difficulty managing stress and anxiety about climate change, know that you’re not alone. Also, know that help is available. Talkspace provides online therapy and psychiatry that’s affordable and accessible, so you can get the help you need to cope with the stress you’re experiencing. 

You can learn tools to manage your fears, live a peaceful life, and improve your emotional well-being. Connect with an experienced, licensed therapist today to get started on mental health support as you come to terms with your fears about climate change and mental health.

Sources:

1. Hwong AR, Wang M, Khan H, et al. Climate change and mental health research methods, gaps, and priorities: A scoping review. The Lancet Planetary Health. 2022;6(3). doi:10.1016/s2542-5196(22)00012-2. https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(22)00012-2/fulltext. Accessed October 27, 2022.
2. Cianconi P, Betrò S, Janiri L. The impact of climate change on Mental Health: A Systematic Descriptive Review. Frontiers in Psychiatry. 2020;11. doi:10.3389/fpsyt.2020.00074. https://www.frontiersin.org/articles/10.3389/fpsyt.2020.00074/full. Accessed October 27, 2022.
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