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It’s completely normal to feel sad or upset from time to time, but talking through your emotions can help you move past them even faster. We know that it can be a little tough to determine how someone feels from a text message, but there are a lot of things you can do to express your feelings. We’ll walk you through what to include in your text along with a ton of examples you can use when you’re feeling down.
How to Say You're Sad over Text
When you're feeling sad, use clear language like saying you're "unhappy" or "upset" to tell the person how you're feeling. Go into as much detail as you need to describe what made you sad. Use emojis like 😔, ☹️, 😥, or 😢 to help convey your feelings.
Steps
Examples of Expressing Sadness over Text
Expert Q&A
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QuestionHow do you express your feelings when texting?Dr. Ashley Smith is a Licensed Clinical Psychologist and the Co-Founder of Peak Mind: The Center for Psychological Strength. With over a decade of experience, she specializes in treating anxiety and obsessive-compulsive spectrum disorders using Cognitive Behavioral Therapy (CBT). Dr. Smith has been featured in several media publications such as The Washington Post and Thrive Global. She has also been published in multiple peer-reviewed journals, including the Journal of Anxiety Disorders and The Behavior Therapist. Dr. Smith holds a BA in Psychology from The University of Central Arkansas and both an MA and PhD in Clinical Psychology from The University of Nebraska, Lincoln.Try boiling your feelings down to a single word, whether that's tired, sad, bored, hurt, disappointed, anxious, embarrassed, or something else entirely. It's easy to mix up your thoughts and emotions, so it helps to define your feelings in 1 word.
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QuestionHow do you communicate when you feel hurt?Dr. Ashley Smith is a Licensed Clinical Psychologist and the Co-Founder of Peak Mind: The Center for Psychological Strength. With over a decade of experience, she specializes in treating anxiety and obsessive-compulsive spectrum disorders using Cognitive Behavioral Therapy (CBT). Dr. Smith has been featured in several media publications such as The Washington Post and Thrive Global. She has also been published in multiple peer-reviewed journals, including the Journal of Anxiety Disorders and The Behavior Therapist. Dr. Smith holds a BA in Psychology from The University of Central Arkansas and both an MA and PhD in Clinical Psychology from The University of Nebraska, Lincoln.Pinpoint exactly how you feel and use "I" statements to express those emotions. Instead of saying "I feel like you never listen to me," say something like "I feel hurt" or "I feel disrespected because I think you don't listen to me."
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QuestionHow do I ask for emotional help?Dr. Ashley Smith is a Licensed Clinical Psychologist and the Co-Founder of Peak Mind: The Center for Psychological Strength. With over a decade of experience, she specializes in treating anxiety and obsessive-compulsive spectrum disorders using Cognitive Behavioral Therapy (CBT). Dr. Smith has been featured in several media publications such as The Washington Post and Thrive Global. She has also been published in multiple peer-reviewed journals, including the Journal of Anxiety Disorders and The Behavior Therapist. Dr. Smith holds a BA in Psychology from The University of Central Arkansas and both an MA and PhD in Clinical Psychology from The University of Nebraska, Lincoln.Be honest and upfront about what you need! Try making yourself vulnerable and saying something like "I'm feeling overwhelmed right now. I just need a friend to listen."
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Tips
- Spend some time getting really clear on how you feel and why you feel that way. It's hard to express emotions through text, and it helps if you can be as specific as possible. [13] X Expert Source Ashley Smith, PhD
Licensed Clinical Psychologist Expert Interview. 22 October 2021.Thanks - If the person you’re texting doesn’t want to talk about the topic right now, try to find another time to talk to them. [14] X Research sourceThanks
- Look for other ways to cope with sadness as well. You could take deep breaths, journal about your feelings, or listen to your favorite music. [15] X Research sourceThanks
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References
- ↑ https://findyourwords.org/depression-help/how-to-talk-about-it/
- ↑ Ashley Smith, PhD. Licensed Clinical Psychologist. Expert Interview. 22 October 2021.
- ↑ https://www.nbcnews.com/better/lifestyle/how-tell-friend-they-ve-upset-you-without-making-things-ncna1034576
- ↑ https://au.reachout.com/articles/how-to-tell-your-friend-theyve-hurt-you
- ↑ https://www.psychologytoday.com/us/blog/your-online-secrets/201411/advice-four-tips-for-texting
- ↑ Ashley Smith, PhD. Licensed Clinical Psychologist. Expert Interview. 22 October 2021.
- ↑ https://www.psychologytoday.com/us/blog/emotion-as-information/201808/how-to-be-with-sadness
- ↑ https://au.reachout.com/articles/how-to-tell-your-friend-theyve-hurt-you
- ↑ https://au.reachout.com/articles/how-to-tell-your-friend-theyve-hurt-you
- ↑ https://www.teenvogue.com/story/what-texting-is-like-with-depression
- ↑ https://www.stress.org/using-key-communication-skills-to-manage-stress
- ↑ https://psychcentral.com/lib/feeling-stuck-how-to-express-your-feelings#helping-someone-else-share
- ↑ Ashley Smith, PhD. Licensed Clinical Psychologist. Expert Interview. 22 October 2021.
- ↑ https://au.reachout.com/articles/how-to-tell-your-friend-theyve-hurt-you
- ↑ https://kidshelpphone.ca/get-info/let-it-out-how-cope-feeling-sad/
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