Unexplained Feeling of Sadness : Causes and Solutions for Emotional Well-being

1. What is an Unexplained Feeling of Sadness

   An unexplained feeling of sadness is a feeling that refers to the state of emotional distress or unhappiness that is experienced by an individual without a clear or easily identifiable cause. It is characterized by a pervasive sense of melancholy, gloom, or sorrow that may lack a specific trigger or rationale. People experiencing it experience unexplained sadness and may find out pointing the source of emotional discomfort extremely challenging.

   Occasional sadness is normal. If a person feels sad for more than 2 weeks or sadness is affecting everyday functioning, it may indicate a more serious underlying cause such as depression.⁽¹⁾

   This sadness is related to a variety of factors including biological, psychological, or environmental elements. It might be influenced by hormonal imbalances, neurotransmitter fluctuations, unresolved past experiences, or a general sense of dissatisfaction with life.

2. Prevalence of Unexplained Feeling of Sadness in Individuals

   The feeling of sadness, whether explained or unexplained is a common experience across the human population. People go through feelings of sadness or low mood at some point in their lives.

   According to a survey, millions of people worldwide are affected by mood disorders, including depression which often involves persistent feelings of sadness.⁽²⁾

   The World Health Organization (WHO) estimates that more than 264 million people worldwide suffer from depression.⁽³⁾ Transient feeling of sadness is experienced by many people which may be related to life events, stress, or other factors and these feelings may not necessarily meet the criteria for mental health disorder.

   The prevalence of unexplained feelings of sadness is based on age, gender, or demographic factors. Adolescents and young adults may be more susceptible to emotional challenges, and females are reported to have a higher rate of depression compared to men.^{(4, 5)}

Having an understanding of unexplained feelings of sadness is crucial for several reasons: 

• Identifying the root cause for more targeted and effective intervention
• Allowing individuals to explore emotions, reflect on their experience, and gain insights into their thoughts and behaviors.
• Identifying risk factors and intervene early to prevent the escalation of emotional distress into several mental health issues.
• Recognizing that unexplained sadness can be influenced by various factors, they are more likely to seek help without fear of judgment fostering a culture of openness and support.
• Understanding and working through challenging emotions, individuals can develop coping mechanisms, problem-solving skills, and greater capacity to navigate future difficulties. 

Gaining insights into the causes of unexplained sadness is a fundamental step in promoting mental health, preventing long-term emotional distress, and fostering a more supportive and understanding society.

Several biological factors may contribute to unexplained feelings of sadness 

• Genetic Predisposition: There are genetic factors that may contribute to an individual’s susceptibility to mood disorders, including depression. A family history of depression or other mental health conditions may increase the risk of experiencing unexplained feelings of sadness.
• Neurological Imbalances: Imbalances in neurotransmitters, chemicals that transmit signals between nerve cells in the brain can influence mood. Low levels of serotonin, norepinephrine, or dopamine have been linked to symptoms of depression and may contribute to persistent feelings of sadness.⁽⁶⁾
• Hormonal Changes: Hormonal fluctuation during certain life stages such as puberty, menstruation, pregnancy, and menopause, can impact mood. Postpartum depression is an example of sadness associated with hormonal changes after birth.⁽⁷⁾
• Brain Structure and Function: Differences in brain structure and function may contribute to mood disorders. Changes in the prefrontal cortex, amygdala, and hippocampus, and areas involved in emotional regulation and memory have been observed in individuals with depression.
• Chronic Illness or Pain: Individuals dealing with chronic illnesses or persistent pain may experience changes in the nervous system that may contribute to the feeling of sadness.⁽⁸⁾ The physical burden of illness can impact mental well-being.
• Sleep Disturbance: The presence of sleep disorders can influence mood. Sleep is important for the regulation of emotions and having an insufficient sleep quality may lead to feelings of sadness. Chronic sleep deprivation is known to alter brain activity and make it difficult to cope with daily problems.⁽¹¹⁾
• Nutritional factors: Dietary imbalance and deficiencies in certain vitamins and minerals such as omega-3 fatty acids, B vitamins, and vitamin D, can impact brain function and mood regulation.⁽⁹⁾
• Inflammatory Processes: Chronic inflammation in the body has been linked to mood disorders.⁽¹⁰⁾ Inflammatory markers affect the brain and contribute to depressive symptoms.

Psychological factors play a major role in an individual emotional and mental well-being. The various psychological factors that play a role in unexplained feelings of sadness include: 

• Trauma: Individuals who have experienced trauma, abuse, or significant life stressors are prone to feelings of sadness. Having unresolved issues from the past can impact the current emotional status of a person.
• Cognitive Patterns: Persistent self-criticism, pessimism, or tendency to dwell on negative aspects of situations can contribute to feelings of sadness.
• Personality Traits: A high level of neuroticism or perfectionism may be associated with increased vulnerability to mood disturbances.
• Low-Self-Esteem: Individuals with low self-esteem are more susceptible to feelings of sadness.
• Coping Strategies: Avoidance or unhealthy ways of dealing with stress may play a role in maintaining sadness.
• Interpersonal Relationship: Conflicts, social isolation, or lack of social support can contribute to feelings of sadness.
• Grief and Loss: Loss of loved ones whether through death, separation, or any other circumstance may trigger feelings of sadness.
• Chronic Stress: Persistent exposure to stressors whether related to work, family, or other aspects of life can contribute to a chronic state of sadness.

Environmental factors leading to unexplained feelings of sadness include: 

• Stressful Life Events: Loss of job, financial difficulties, divorce, or significant changes in personal circumstances can contribute to heightened stress and feelings of sadness.
• Family Dynamics: Conflicts, lack of support, and dysfunctional dynamics within the family may impact emotional well-being.
• Social Support: Lack of a strong support system can influence one’s ability to cope with life challenges, which may further contribute to feelings of sadness.
• Work Environment: Job-related stressors, a toxic work environment, or dissatisfaction with one’s career can contribute to persistent feelings of sadness.
• Educational Pressure: Academic challenges, high expectations, or difficulties in the educational environment can contribute to stress and feelings of inadequacy.

According to the National Institute of Mental Health (NAMI, a person’s emotional and mental well-being can be improved with self-care.⁽¹²⁾ The various self-care tips include: 

• Practicing gratitude
• Participating in relaxing activities
• Getting regular exercise
• Staying connected with people
• Eating regular meals
• Following a balanced diet
• Prioritizing sleep

Someone experiencing unexplained feelings of sadness should seek help to understand and address these emotions.

Various treatment options available include: 

• Consulting a psychologist, psychiatrist, counselor, or therapist can help as they can provide valuable insights and support.
• Discuss the emotional well-being with a primary care physician. They can help by assessing the underlying medical condition contributing to sadness.
• In the case of crisis and need for immediate support, reaching out to the crisis helpline or hotline can be helpful. These have trained professionals who can provide immediate assistance.
• Online counseling platforms and telehealth services provide access to mental health professionals through virtual sessions.
• People can join support groups, which help in connecting with people experiencing similar challenges. It is observed that sharing experiences and coping strategies in a supportive environment can be beneficial.
• Some individuals may be recommended medications as a part of treatment. The psychiatrist can help assess the need for medication and monitor its effects.
• Openly discussing the feelings with trusted friends or family members can provide emotional support.

Finding the right type of strategies and support that work for an individual takes time. Consulting a mental health professional can be helpful. Prioritizing mental health is an essential step towards well-being and resilience.

Unexplained feelings of sadness can be influenced by a complex interplay of biological, physiological, and environmental factors. Recognizing and addressing these emotions is important. Seeking help from a mental health professional, physician, and support network is a vital step in understanding and managing these feelings.

Emphasizing that everyone’s journey to emotional well-being is unique is important. Prioritizing mental health, fostering self-awareness, and proactively seeking support contribute to a holistic approach to well-being. All this can help an individual to work towards understanding and managing unexplained feelings of sadness and enhance the overall quality of life.