Understanding the Difference Between Feeling Upset and Sad

Understanding the Difference Between Feeling Upset and Feeling Sad

It's common for people to use the words "upset" and "sad" interchangeably when talking about emotions. However, there are some key differences between feeling upset and feeling sad that are important to understand.

Upset as a Temporary Emotional State

Being upset is generally viewed as a temporary emotional state in response to a specific event or situation. For example, you might feel upset if you have an argument with your friend, fail an important test, or your flight gets cancelled unexpectedly.

Upset feelings can be quite intense but they tend to be short-lived. Once the upsetting situation passes, the upset feelings usually go away.

Common Causes of Feeling Upset

Some of the most common causes of feeling upset include:

• Fighting with a loved one
• Experiencing a disappointment or setback
• Dealing with frustrating situations
• Being treated unfairly
• Having plans suddenly changed

In response to upsetting triggers like these, some common upset feelings include anger, irritation, frustration, stress, resentment, and dismay.

Physiological Signs of Being Upset

When you're upset, you may notice some physiological signs in your body including:

• Knot or tight feeling in your stomach
• Headache or muscle tension
• Faster heart rate and breathing
• Clenched jaw or fists
• Feeling jumpy or agitated

Sadness as Sustained Emotional Pain

Unlike upset, sadness is viewed as a deeper, more sustained type of emotional pain. Rather than coming and going quickly, feelings of sadness can persist for long periods of time.

For example, you may feel ongoing sadness related to grieving a loss, coping with a serious illness, struggling in an unhealthy relationship, or dealing with a major life transition.

Causes and Triggers of Sadness

Some typical causes and triggers underlying feelings of sadness include:

• Death of a loved one
• Chronic illness or disability
• Break-up or divorce
• Losing your job
• Traumatic events or abuse
• Social isolation and loneliness
• Pervasive feelings of hopelessness

In contrast to the heated intensity of upset feelings, sadness often involves feelings of despair, grief, numbness, withdrawal, lack of motivation, and fatigue.

How to Tell the Difference Between Feeling Upset and Sad

With upset stemming from temporary situations and sadness coming from deeper wounds, how can you really decipher between the two?

Here are 5 useful questions to ask yourself:

1. How long have I been feeling this way? Upset is generally brief while sadness lingers.
2. What seems to be triggering these feelings? Upset is often situational versus internally triggered sadness.
3. How intense are my feelings? Upset brings spikes of intensity that sadness typically lacks.
4. How is this affecting my daily life? Sadness tends to impair functioning more pervasively.
5. Do I know why Im feeling this way? Upset is often more clearly pinpointed to a cause while sadness may feel confusing or inexplicable.

The Role of Resilience

Another key factor that influences whether upsetting events lead to temporary distress or sustained, sad feelings is your ability to cope and emotionally bounce back also known as resilience.

Research shows that resilience plays a major role in helping both adults and kids handle upsetting situations without spiraling down into lingering sadness. Building resilience through healthy coping outlets and supportive connections can prevent short-term upsets from turning into long-term sadness.

When to Seek Support

Whiletemporary upset feelings are usually manageable on your own, recurring or relentless sadness that impairs your daily life is a sign its time to seek professional support. A mental health provider can help assess if you may be dealing with clinical anxiety or depression rather than just a passing case of the blues.

Healthy Ways to Cope with Both Upset and Sadness

No matter if youre dealing with fleeting upset feelings or the heaviness of sadness, there are some healthy coping strategies that can help calm your mind and manage the intensity of negative emotions. Some positive coping tips include:

• Talking to a trusted friend or journaling
• Spending time outdoors or with a pet
• Engaging in gentle exercise like walking, yoga, or stretching
• Tuning into music, inspirational podcasts, or guided meditations
• Enjoying simple hobbies like cooking, puzzles, or crafts

The key is finding outlets that help soothe difficult emotions without avoidance or escapism. If negative feelings become overwhelming or you struggle to carry out daily responsibilities, it's essential to consult a licensed therapist or counselor.

With professional support, upsetting situations can be worked through as temporary roadblocks rather than long-term sources of sadness. A good therapist can also help assess if persistent sadness may indicate an underlying mental health issue requiring treatment.

When Sadness Can Be Helpful

Though it's painful, sadness often arises out of loss. As difficult as it is, making space to grieve losses in our life is pivotal for healing and moving forward. Sitting with sadness can help us gain perspective, rediscover meaning and purpose, strengthen connections with others, develop self-compassion, and initiate important life changes.

The reality is sadness and other forms of emotional suffering are inevitable parts of being human. Learning how to mindfully move through pain, rather than resist it, is what allows us to fully process upsetting events in order to regain our footing again.

With supportive coping methods and proper help as needed, regularly occurring upset feelings can be separated from sadness signaling deeper issues. This awareness empowers you to deal with temporary emotional flare ups while also taking clinical mood changes seriously.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.