Feeling sad or losing interest

Everyone has good days, but also bad ones, right? Sometimes you wake up with no energy or motivation to do anything, you feel upset because of a low grade, an argument, or something that didn’t go as planned. But when that sadness doesn’t go away and it feels like nothing makes sense anymore, it’s time to pay attention.

You might feel like you’re always tired, irritable, or unwilling to see anyone. Things that used to make you happy — like listening to music, playing games, or spending time with friends — may now seem dull. You might even start having negative thoughts about yourself from time to time.

If this sounds like you, know that you don’t have to go through it alone. We all have people around us who care, and you’re no different. There are people who can help you feel joy again in the things you love.

What is typical?

It’s normal to feel sad when bad things happen, like when you have a fight with someone or are just really tired. As things get better or time passes, you usually start to feel better too, especially when you talk to someone you trust or do something you enjoy.

But if you stay sad even when good things happen, it might be a problem. Sometimes that feeling of sadness just won’t go away. You might feel like nothing’s fun anymore. Simple things, like taking a shower or studying, can seem like impossible tasks. It’s crucial to remember that this isn’t laziness, weakness, or drama. These feelings show that you might be overwhelmed and need support to feel better.

When should I be concerned?

Feeling sad sometimes is okay. But if you feel sad most of the time, for a long period, and it’s getting in the way of your daily life, it could mean something is wrong. Here are some signs of persistent sadness:

• Getting annoyed easily and often, even with small things
• Feeling hopeless a lot or thinking that nothing will get better
• Lacking energy or feeling lazy most days
• Losing interest in things you used to enjoy
• Having trouble focusing
• Not caring about schoolwork
• Thinking and saying bad things about yourself
• Having negative thoughts about the world, people, and the future
• Eating too much or too little
• Gaining or losing weight quickly
• Pulling away from friends and family
• Feeling tired a lot
• Having trouble sleeping, sleeping too much, or having insomnia
• Feeling very sad, so sad that nothing helps
• Feeling like nothing matters
• Feeling angry
• Feeling lonely
• Avoiding people, even those you like
• Feeling worthless or guilty
• Thinking about death or hurting yourself
• Doing things or talking more slowly
• Feeling restless or agitated, unable to relax

If you’re feeling this way, know that it’s not your fault. It doesn’t mean you’re failing, but that you need care and support to feel good again. Seeking help isn’t weakness, it’s courage. And you deserve to feel good again.

What can I do if I (or a friend) struggle?

Dealing with sadness can be hard. Here are some things you can try:

1. Ask for help: Talk to a parent, family member, teacher, or another trusted adult. Let them know how you’re feeling. Talking to someone you trust can bring relief.
2. Try new things: Join activities or clubs. It may not feel like it at first, but being around people and doing fun things can gradually help.
3. Healthy habits: Exercise, eat healthy foods, and do things you enjoy. Walking, dancing, or any light physical activity is a good start.
4. Take action: You might not feel motivated when you’re sad, but try to stick to your normal routines, even slowly. Doing things can actually help you feel more motivated and create a sense of security.
5. Remember your strengths: Think about what makes you special and unique. Reminding yourself of what you do well and your past achievements can help rebuild your self-esteem.
6. Recognize progress: Give yourself credit for any progress you make, even small steps. Every step counts.
7. Reduce screen time: If you notice that spending all day on social media makes you feel worse, try to reduce your screen time.

What kind of professional support can I seek out?

It’s okay to feel embarrassed or guilty if you’re struggling with persistent sadness. Help is available, and you deserve support.

You can share your difficulty with a professional at your school, or a doctor, such as a pediatrician, general practitioner, or a professional at your nearest Basic Health Unit (UBS). This professional will listen to you, understand what is happening and, if necessary, refer you to a psychologistor psychiatrist, who are specialists in mental health.

Finally, don’t forget: what you’re feeling is not your fault, and with the help you need, you will feel better again.

Public services are also available through the Unified Health System (SUS). You can find support at places like your local Basic Health Unit (UBS), Child and Adolescent Psychosocial Care Centers (CAPS i), and public outpatient clinics.