Anxiety And Suddenly Feeling Sad
Suddenly Feeling Sad, episodes of sudden sadness, such as suddenly feeling unusually and uncharacteristically sad, downtrodden, forlorn, and deep sorrow is a common anxiety disorder symptom, including anxiety and panic attacks, generalized anxiety disorder, social anxiety disorder, obsessive-compulsive disorder, phobias, and others.
This article explains the relationship between anxiety and suddenly feeling sad symptoms.
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Feeling Suddenly Sad Common Symptom Descriptions
This anxiety symptom is often described as but is not limited to:
- Suddenly feeling unusually sad.
- Having an episode of feeling unusual and uncharacteristic deep sorrow.
- Even though you are normally optimistic and upbeat, you suddenly and uncharacteristically feel down and unhappy.
- You have unexplainable episodes of feeling down in the dumps.
- You have unexpected episodes of sudden sadness.
- You have periods where your emotions suddenly slip into despair and unhappiness, seemingly for no reason.
- You suddenly forlorn, down, and sorrowful out of the blue.
These sudden episodes of sadness can:
- Occur occasionally, frequently, or persistently.
- Precede, accompany, or follow an escalation of other anxiety symptoms or occur by themselves.
- Precede, accompany, or follow a period of nervousness, anxiety, fear, and stress, or occur "out of the blue" for no reason.
- Range in intensity from slight, to moderate, to severe.
- Come in waves where the sadness is strong one moment and eases off the next.
- Occur for a while, subside, then return for no reason.
- Change from day to day and moment to moment.
All the above combinations and variations are common.
This symptom can seem more noticeable when undistracted, resting, trying to sleep, or when waking up.
To see if anxiety might be playing a role in your symptoms, rate your level of anxiety using our free one-minute instant results Anxiety Test, Anxiety Disorder Test, or Hyperstimulation Test.
The higher the rating, the more likely anxiety could be contributing to or causing your anxiety symptoms, including feeling like impending doom symptoms.
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Causes
Medical Advisory
Talk to your doctor about all new, changing, persistent, and returning symptoms as some medical conditions and medications can cause anxiety-like symptoms.
1. Stress response
Anxious behavior, such as worry, activates the stress response, which prepares the body to “fight or flee.” This survival reaction is often referred to as the fight or flight response.[1][2][3][4]
Visit our “Stress Response” article for more information about its many changes.
A part of these changes includes simulating the Limbic system so that we’re more sensitive and reactive to danger.
Since the Limbic System also manages emotions, increased Limbic System activity can make our emotions unstable, causing all kinds of emotional symptoms, such as suddenly feeling unusually sad.
The higher the degree of stress response, the more dramatic the changes.
As long as the stress response is active, emotions can be unstable.
2. Hyperstimulation
When stress responses occur infrequently, the body can recover relatively quickly from the physiological, psychological, and emotional changes the stress response brings about.
When stress responses occur too frequently, however, such as from overly apprehensive behavior, the body has a more difficult time recovering. Incomplete recovery can cause the body to remain in a state of semi stress response readiness. We call this state “stress-response hyperstimulation” since stress hormones are stimulants.
Hyperstimulation is also often referred to as “hyperarousal,” “HPA axis dysfunction,” or “nervous system dysregulation.”[5][6][7]
Hyperstimulation can cause the changes of an active stress response even though a stress response hasn’t been activated. Experiencing emotional symptoms is a common indication of hyperstimulation.
Visit our “Hyperstimulation” article for more information about the many ways hyperstimulation can affect the body and how we feel emotionally.
Furthermore, research has shown a tight mind and body connection. Since our emotions are primarily caused by how we think, and since the physical health of the body can influence how we think, our emotions are caused by a complex combination of biological and psychological factors.
For example, some biological factors that influence our emotions include hormone fluctuations, neurotransmitter levels, energy levels, blood sugar levels, stress levels, and the state of our physical health, to name a few.
Some psychological factors that influence our emotions include our beliefs, preferences, and attitudes, the ways we behave (think and act), and habituated patterns of behavior.
Because the states of our physical and psychological health influence each other—our psychological well-being can influence our physiological well-being, and vice versa—there are a great many variables that influence our emotions.
Even so, when the body and mind are healthy, we typically experience emotions that fall within the “normal” range of stability and predictability. But if the body, mind, or both, become unhealthy, such as from hyperstimulation, our emotions can be affected.
For example, hyperstimulation can have an adverse effect on our physiological and psychological well-being. The stability and predictability of our emotions can be strongly affected, causing sudden episodes of feeling unusually sad.
Moreover, hyperstimulation is especially hard on the nervous system, which is primarily comprised of specialized cells called “neurons.”
Neurons have an electrochemical property – the combination of chemistry and electricity – which allows them to communicate with themselves via nerve impulses (electrical signals).[8]
When the nervous system is healthy, it performs normally. However, when the nervous system becomes hyperstimulated, it can cause all sorts of abnormal and erratic behavior.[9]
This abnormal and erratic nervous system behavior can cause many physiological and emotional symptoms, including suddenly feeling unusually sad.
An erratic behaving nervous system can also affect hormone levels. The combination of abnormal and erratic nervous system behavior and random fluctuations in hormones can wreak havoc on our emotions, including causing unexpected episodes of feeling unusually sad.
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Other Factors
Other factors can create stress and cause anxiety-like symptoms, as well as aggravate existing anxiety symptoms, including:
- Medication
- Recreational drugs
- Stimulants
- Sleep deprivation
- Fatigue
- Hyper and hypoventilation
- Low blood sugar
- Nutritional deficiencies
- Dehydration
- Hormone changes
- Pain
Select the relevant link for more information.
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Treatment
When this symptom is caused or aggravated by other factors, addressing those factors can reduce and eliminate it.
When this symptom is caused by apprehensive behavior and the accompanying stress response changes, calming yourself down will end the active stress response and its changes. This anxiety symptom should subside as your body recovers from the active stress response.
Keep in mind it can take up to 20 minutes or more for the body to recover from a major stress response. This is normal and shouldn’t be a cause for concern.
When hyperstimulation (chronic stress) causes episodes of suddenly feeling sad, eliminating hyperstimulation will end this anxiety symptom.
You can eliminate hyperstimulation by:
- Reducing stress.
- Containing anxious behavior (since anxiety creates stress).
- Regular deep relaxation.
- Avoiding stimulants.
- Regular light to moderate exercise.
- Eating a healthy diet of whole and natural foods.
- Passively accepting your symptoms until they subside.
- Being patient as your body recovers.
Visit our “60 Natural Ways To Reduce Stress” article for more ways to reduce stress.
Recovery Support members can view chapters 5, 6, 7, 14 and more for more detailed information about recovering from hyperstimulation and anxiety disorder.
As the body recovers from hyperstimulation, it stops sending symptoms, including this one.
Symptoms of chronic stress subside as the body regains its normal, non-hyperstimulated health.
However, eliminating hyperstimulation can take much longer than most people think, causing symptoms to linger longer than expected.
As long as the body is even slightly hyperstimulated, it can present symptoms of any type, number, intensity, duration, frequency, and at any time, including this one.
Even so, since suddenly feeling sad is a common symptom of stress, including anxiety-caused stress, it's harmless and needn't be a cause for concern. It will subside when unhealthy stress has been eliminated and the body has had sufficient time to recover. Therefore, there is no reason to worry about it.
Anxiety symptoms often linger because:
- The body is still being stressed (from stressful circumstances or anxious behavior).
- Your stress hasn't diminished enough or for long enough.
- Your body hasn't completed its recovery work.
Addressing the reason for lingering symptoms will allow the body to recover.
Most often, lingering anxiety symptoms ONLY remain because of the above reasons. They AREN'T a sign of a medical problem. This is especially true if you have had your symptoms evaluated by your doctor and they have been solely attributed to anxiety or stress.
Chronic anxiety symptoms subside when hyperstimulation is eliminated. As the body recovers and stabilizes, all chronic anxiety symptoms will slowly diminish and eventually disappear.
Since worrying and becoming upset about anxiety symptoms stress the body, these behaviors can interfere with recovery.
Passively accepting your symptoms – allowing them to persist without reacting to, resisting, worrying about, or fighting them – while doing your recovery work will cause their cessation in time.
Acceptance, practice, and patience are key to recovery.
Keep in mind that it can take a long time for the body to recover from hyperstimulation. It's best to faithfully work at your recovery despite the lack of apparent progress.
However, if you persevere with your recovery work, you will succeed.
You also have to do your recovery work FIRST before your body can recover. The cumulative effects of your recovery work will produce results down the road. And the body's stimulation has to diminish before symptoms can subside.
Eliminating hyperstimulation will bring results in time!
Remember: Focusing on your sensations and symptoms makes them more pronounced. If you'd like to lessen their impact, learn to focus your attention elsewhere through distraction, enjoying your hobbies, undertaking pleasing and calming activities, regular deep relaxation, and by recalling pleasant memories or experiences.
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Behavior
While the most common cause of this symptom is anxiety and hyperstimulation, this symptom can also be caused by unhealthy behavior linked to unidentified and unaddressed underlying factors.
Since emotions are primarily driven by behavior – the ways we think and act – unhealthy behavior can cause unhealthy emotions. In this case, you must successfully identify and address those underlying factors to alleviate unusual emotional symptoms, such as suddenly feeling sad.
Working with an experienced anxiety disorder therapist is the most effective way to identify and successfully address the underlying factors that cause anxiety and emotional symptoms.
An experienced therapist can help you identify the source of emotional symptoms — whether from anxiety, hyperstimulation, behavior, or all three. Once the source has been determined, the therapist can help you work through it to lasting success.
Doing the right work eliminates anxiety disorder and its negative consequences, including experiencing anxiety-related emotional symptoms, such as sudden episodes of uncharacteristic sadness.
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FAQ
Can anxiety cause episodes of suddenly feeling sad?
Yes, anxiety activates the stress response, causing many body-wide changes, including affecting the Limbic system. These changes can affect our emotions, such as causing sudden episodes of feeling unusually sad, since the Limbic system manages our emotions. Many anxious people notice their emotions are dramatically affected by anxiety and an activated stress response.
Read the “Causes” section on this webpage for more information.
Can episodes of unexplainable sadness cause anxiety?
Anxious behavior creates anxiety. If you are worried about having episodes of sudden sadness, that concern can cause anxiety. Containing your worry about feeling sad can eliminate that anxiety, reducing episodes of suddenly feeling sad.
If you are having difficulty containing worry, we recommend connecting with a knowledgeable therapist to help you learn the skill of containment.
Are episodes of sudden sadness dangerous?
Anxiety and stress-related episodes of suddenly feeling sad aren’t dangerous since they are merely symptoms of stress and chronic stress. However, if these episodes are related to a different cause or lead to further despair, you should discuss them with your doctor and a mental health professional.
If I address my anxiety issues and stress, will these episodes of suddenly feeling sad stop?
If anxiety and stress are causing you to suddenly feel sad, yes, they will stop as you contain your anxiety and eliminate unhealthy stress. However, eliminating unhealthy stress (hyperstimulation) takes time and more time than most people expect. You’ll need to faithfully practice your recovery strategies and remain patient until your body recovers. As your body recovers, you should see these episodes stop.
Can episodes of suddenly feeling sad be caused by something else, such as depression?
Yes, there can be many medical, medication, and mental health causes of suddenly feeling sad. This is why discussing these episodes with your doctor, and mental health professional is important to ensure the correct cause is determined and addressed.
Common Anxiety Symptoms
Additional Resources
- For a comprehensive list of Anxiety Disorders Symptoms Signs, Types, Causes, Diagnosis, and Treatment.
- Anxiety and panic attacks symptoms can be powerful experiences. Find out what they are and how to stop them.
- How to stop an anxiety attack and panic.
- Free online anxiety tests to screen for anxiety. Two minute tests with instant results. Such as:
- Anxiety 101 is a summarized description of anxiety, anxiety disorder, and how to overcome it.
Return to our anxiety disorders signs and symptoms page.
anxietycentre.com: Information, support, and therapy for anxiety disorder and its symptoms, including suddenly feeling sad and episodes of sudden and uncharacteristic sadness anxiety symptoms.
References
1. Berczi, Istvan. “Walter Cannon's ‘Fight or Flight Response’ - ‘Acute Stress Response.’” Walter Cannon's "Fight or Flight Response" - "Acute Stress Response", 2017.
2. Godoy, Livea, et al. "A Comprehensive Overview on Stress Neurobiology: Basic Concepts and Clinical Implications." Frontiers In Behavioral Neuroscience, 3, July 2018.
3. "The Physiology of Stress: Cortisol and the Hypothalamic-Pituitary-Adrenal Axis." DUJS Online. N.p., 03 Feb. 2011. Web. 19 May 2016.
4. "Stress." University of Maryland Medical Center. N.p., n.d. Web. 16 May 2016.
5. Elbers, Jorina, et al. "Wired for Threat: Clinical Features of Nervous System Dysregulation in 80 Children." Pediatric Neurology, Dec 2018.
6. Teixeira, Renata Roland, et al. “Chronic Stress Induces a Hyporeactivity of the Autonomic Nervous System in Response to Acute Mental Stressor and Impairs Cognitive Performance in Business Executives.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, 2015.
7. Yaribeygi, Habib, et al. “The Impact of Stress on Body Function: A Review.” EXCLI Journal, Leibniz Research Centre for Working Environment and Human Factors, 2017.
8. Bear, Connors, Paradiso (2016). Neuroscience: Exploring the brain - Fourth Edition. In Neurons And Glia (pp. 29-53). New York, NY: Wolters Kluwer
9. Z, Fatahi, et al. "Effect of acute and subchronic stress on electrical activity of basolateral amygdala neurons in conditioned place preference paradigm: An electrophysiological study." Behavioral Brain Research, 29 Sept. 2017.