When Sadness Descends: Dealing with Sadness in Recovery

November 10, 2025

Tim Lineaweaver, Author

Tom O'Connor, Publisher

To manage sadness in recovery, build a support system, establish a healthy routine, engage in regular exercise and mindfulness practices, maintain a balanced diet, and seek professional help if needed. Expressing feelings through activities like journaling can be helpful, and focusing on self-care, setting realistic goals, and minimizing stress are essential. If sadness becomes severe or leads to suicidal thoughts, immediately contact a therapist, healthcare professional, or a crisis line.

Author Tim Lineweaver writes the following: 

Please note that the advice I offer is based on my personal experience and should not be considered a substitute for professional medical or psychological advice.

Sadness

For people in recovery from trauma, emotions are complex, powerful, and often arrive unbidden. Sometimes, they come without any identifiable trigger or context. Sadness, for example. It descends like fog as I open my eyes, and I try to use logic to dispel it: You were happy yesterday, and nothing changed since then, so what gives? But there it is, and the logic doesn't often work. Where is the sadness coming from? I suspect childhood trauma. 

My father's anger was explosive—lacerating words, kicks, and sometimes punches—detonating my self-esteem. His pet name, "Freddy Fuck Up," and his curse, "Goddamn Your Eyes," were brutalizing. 

He died from alcoholism when I was twenty-three, and we had no opportunity to resolve all of the damage resulting from his abusiveness. Even if he had lived, I don't think he would have been inclined to confront his issues. 

Consequently, I felt acutely broken, lacked self-esteem, and was full of shame. I battled trauma-related depression for years. Despite the origin of my sadness, what matters is how I deal with it. Given that I was also recovering from addictions, I had to learn to deal with it without self-medicating. Decades later, I've developed practical coping skills.

Early Recovery

In early recovery, the sadness, self-loathing, and anger were much more prevalent and powerful than they are now. I did a lot of work in therapy to come to grips with my trauma and how it impacted me and the people around me. Through treatment, I developed the skills needed to understand the effects trauma had on me and how to deal with my emotions without self-medicating. Most importantly, I came to love myself and believe in my abilities. I can't say I've fully forgiven my father, but I think I understand him better now. Someday, I hope to forgive him without condition. I'll keep trying.

Coping Skills for Sadness

Here are some coping skills I utilize to help deal with sadness: I remind myself that sadness is temporary and I can manage it. Music is a huge comfort. It may seem counterintuitive, but when I'm sad, I listen to sad songs, not to wallow, but because hearing and singing along to the music helps me feel like I'm not alone, and I'm comforted.

When sad, solitude often helps. I can avoid the rougher edges of others and thereby spend time consoling myself.

Exercise is one of the more effective antidotes to sadness. I find cardio is one of the quickest avenues to a better mood. A run, high-intensity interval training (HIIT), or several rounds on the heavy bag creates a calming, relaxed sensation that usually replaces my sadness.

Reading takes me out of my world, away from my feelings and my problems, and is hugely comforting. It's a form of meditation, as focusing on the words and the images they create in my mind helps me forget myself as long as I concentrate.

I also greatly value the counsel of my wife. Talking about what I'm feeling lessens its impact. A kind word or gentle touch can make a world of difference. In fact, this works the other way as well. Helping someone else who is struggling always helps me feel better.

Being in recovery from trauma and addictions, I have learned to persevere no matter what. I understand that to gain comfort, I must navigate discomfort. I know that recovery is unconditional and there can be no surrender. This journey has also taught me the importance of self-compassion. I've learned that eventually, feelings pass, and I gain resilience, no matter what the day brings.

You may also find Heline Frea's article on trauma trigger tools helpful.

Specific Actions to Take in Recovery from Trauma and Addictions

1. Build a Support System. Connect with others. Surround yourself with supportive friends, family, or peers in recovery who understand your struggles and share your experiences. You can also join a support group. Online or in-person groups provide a sense of community and shared experience, which can reduce feelings of isolation. Open up to trusted individuals about your emotions to gain clarity and support. 

2. Establish Healthy Habits. Create a routine. Developing a structured daily routine can bring stability and combat feelings of lethargy. Prioritize physical activity. Regular exercise releases endorphins, which can help boost your mood and enhance your body's ability to recover more effectively. Eat a balanced diet. Nourishing your body with healthy foods can have a positive impact on your mental health—practice mindfulness. Techniques like deep breathing or meditation can help you stay present, manage negative thoughts, and reduce stress. Spend time in nature. Exposing yourself to daily sunlight or being outdoors can be beneficial for your overall well-being.

3. Seeking Professional Help is a crucial step in the recovery journey. A therapist specializing in addiction recovery can provide tools and strategies for managing depression. It's important to know when to seek urgent care. If you experience severe sadness, suicidal thoughts, or feel unable to cope, remember that you're not alone. Contact a therapist, healthcare professional, or a crisis line, such as 988, for immediate support. 

4. Engage in Positive Outlets. Engaging in creative activities, such as journaling, painting, or playing music, can be a healthy way to process and express emotions. Pursue hobbies and interests: Engaging in joyful activities can uplift your mood and provide a sense of purpose.

5. Manage Triggers and Goals. Identify stressors. Recognize and limit exposure to environmental or social triggers that might increase stress or lead to setbacks. Set realistic goals. Break down significant goals into smaller, achievable steps to prevent overwhelming feelings and celebrate your progress along the way.

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Tim Lineaweaver is on our Vital Voyage Blog Editorial Advisory Board and one of our esteemed subject matter experts. He is also a frequent author on our blog. To learn more, please visit Tim's website at https://www.timlineaweaver.com/

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