On Sadness: How to Accept, Grieve, and Reclaim Your Energy
Sadness is a natural part of life — but you don’t have to face it blindly. Learn how to reflect, grieve, and gently move forward with guided prompts and insights from a licensed therapist.
Updated on
July 19, 2025
This post is part of our series exploring difficult emotions through reflection. Written by Jon, a Licensed Mental Health Counselor, this guide helps you understand the roots of sadness and shows you how to respond with compassion and direction.
Addressing Your Sadness
Sadness is to be expected. Life tends to happen — and some of it can be sad.
Like many emotions, sadness can be temporary.
Your goal with sadness is to accept the events in your life causing it, grieve properly, and respect your process.
Then, when you are ready, move out of sadness in an effort to avoid a depressive state.
Quotes About Sadness
No man is more unhappy than he who never faces adversity. For he is not permitted to prove himself.
— Seneca
See more quotes about sadness →
Journaling Prompts to Process Sadness
Want more? Try guided journaling prompts for sadness
How to Reflect Through Sadness
When sadness weighs on you, this simple reflection can help bring clarity and movement. We prepared 3-Minute Journaling Practice that will help you reflect through sadness.
1. Sit With It
Find a quiet space. Take three deep breaths. Let yourself feel the sadness without judging it.
2. Name the Pain
Write down what’s causing the sadness. Be specific. It can be a loss, a memory, or simply a low mood.
3. Shift the Lens
List one thing you’re grateful for, one person you can talk to, and one small action you can take today — even if it’s just getting some sun.
You don’t need to feel better right away. But naming, understanding, and gently shifting your thoughts is how healing begins.
Licensed Mental Health Counselor in private practice in Dubuque, Iowa. He has been providing mental health counseling to individuals and families in the Dubuque area since 1999 and earned his Mental Health Counselor license in 2005. Jon offers outpatient counseling in a private practice setting, primarily working with individuals aged 17 through adulthood.
Process Sadness with Guided Journaling in Stoic
Explore writing prompts and a 3-minute emotions check-in reflection to help you understand and navigate sadness. All inside the Stoic app.
