How To Overcome Sadness With EFT Tapping

How To Overcome Sadness With EFT Tapping

EFT Tapping for Sadness

Sadness can sometimes be so overwhelming that it becomes difficult to deal with it alone. EFT Tapping is a quick and effective way to overcome sadness and free yourself from the trap of negative emotions.

Have you been feeling sad lately?

Do you ever feel like no one understands you because sadness is not taken seriously anymore and your struggle is shrugged off?

Due to the impact of social media, sadness has become extremely romanticized. People talk about how being sad is beautiful and some might even act sad because they want to be seen a certain way.

Such individuals have heavily misunderstood the feeling and perpetuate the spread of harmful beliefs.


Sadness is a natural and normal emotion that surfaces when you feel emotionally disturbed, upset, or are in pain.

Sometimes, this emotion can be so strong and overwhelming that you lose awareness of your senses, becoming unable to realize that something’s wrong and you’re not okay.

Feelings of sadness can range from fairly mild to intense. This emotion can also present itself in the form of anger, anxiety, stress, or many other negative emotions.

When I lost my grandma a couple of years ago, I was in my teens and didn’t know how to help myself and cope with her loss since she was my favorite person.

It felt like everything had just ended and my world came crashing down; it was a nightmare, honestly.

This feeling stayed within me for so long that I got consumed by it and began to fear any sort of relationship, be it with friends or family. It escalated to a point where I was depressed and not sad.

But as soon as I stopped being in denial about her not being alive anymore, I got the help I needed to move on from this intense, emotional rollercoaster that I had been going through.

Since childhood, we have been conditioned to think that happiness is good and sadness is bad. We're told by elders to be happy, to smile, to not cry, and to not be sad.

But the truth is, sadness is a basic human emotion, just like joy, anger, fear, and disgust. All these emotions have their own importance.

If there was no sadness, we would never feel emotional or empathetic. We would only try to make things happy and positive; but that's not how life works.

It's healthy to have a balance of all emotions because that's what makes us humans! It's okay to feel sad. However, if it goes on for an extended period of time, it can cause emotional impairment.

EFT Tapping for sadness

What are the Causes of Sadness?

 There are some common triggers of sadness, for example (1):

  1. Loss of loved ones or staying away from loved ones
  2. Loss of something valuable
  3. Loneliness
  4. Rejection by a friend or lover
  5. Stress
  6. Breakup or Divorce
  7. Having unfulfilled expectations, leading to disappointments
  8. Loss of an aspect of identity
  9. Insecurities
  10. Biological factors like hormones, brain chemicals and vitamin deficiency. 


 Most of us rely on our coping mechanisms to deal with sadness. But sometimes, these techniques are not very effective, for example, a lot of people turn to substance abuse, which sends them into a deeper spiral of sadness.

Such methods make our situation worse, not better. Here are a few things you can to deal with sadness in a healthy way:

1. Accept your feelings - Try to embrace your emotions without judging yourself. It’s easy to think, “This isn’t a big deal, I should not feel so sad about it.” Instead, accept your emotions for what they are.

One great way to practice acceptance and non-judgment is by practicing Mindfulness meditation. Research has shown that practicing mindfulness can change the way your brain responds to sadness. It can also help you recover from sadness faster. (2)

2. Express your feelings - Once you accept your feelings, it's good to pour your heart out. One way to do that is to allow yourself to cry. Instead of suppressing your emotions, you should give them an outlet.

Studies suggest that crying can have a relaxing effect on the body by releasing endorphins — the pain killer hormone. Crying also helps to activate your parasympathetic nervous system, which helps your body recover from stress and trauma.

Another way of expressing your feelings is to write them down. Journaling about people or events that make you sad helps you to process them by fully exploring and releasing the emotions you’re feeling.

Also, while you are writing down your feelings, both hemispheres of the brain are engaged in the process, allowing the experience to become fully integrated within your mind. (3)

Talking to a friend or someone you trust is yet another way to express yourself. Venting out and sharing what you are feeling has a relieving effect as you are no longer holding on to things that are bothering you.

Seeking therapy is one of the best things you can do if you don't have anyone close enough to talk to.

3. Practice self-care - You can practice self-care in so many different ways. Doing things that you enjoy can help you feel joyful. But if I have to suggest the best practices, they would be exercising, getting sunlight, and watching light and comedy content.

When we exercise, it uplifts our mood and makes us feel productive, because dopamine and endorphins, the feel-good hormones are released into the blood. Hence, exercise is a great way to deal with mental health problems like stress, depression, and anxiety. 

Exposure to sunlight increases the release of a hormone called serotonin in the brain. Serotonin is a mood-boosting hormone and helps a person feel calm and focused. Lack of sun exposure can cause your serotonin levels to dip. (4)

New to EFT? Learn how EFT Tapping heals

Emotional Freedom Techniques (tapping) is clinically proven to lower stress, tension, anxiety, past-trauma to enable health, happiness and vitality.

What are the indicators of prolonged Sadness?

Sadness can build up to worse things and that is when it becomes abnormal; this is the time to seek external help.

There are some indicators of prolonged sadness(5):

  1. Constant feelings of hopelessness
  2. Feeling worthless, guilty or helpless
  3. Decreased energy and fatigue
  4. Decreased/loss of interest in previously fun activities
  5. Loss of appetite/increase in appetite
  6. Difficulty sleeping or oversleeping
  7. Irritability and restlessness
  8. Physical symptoms such as headaches, digestive issues, or chronic pain
  9. Continuous thoughts of ending your life or trying to end it
  10. Feeling anxious or empty (like a void)

Contrary to what we’d like, sadness is ubiquitous and cannot be prevented. More often than not, people who have not experienced sadness or depression tend to judge people who have, and call them dramatic or attention seekers.

People who are diagnosed with an extreme type of sadness need help and appropriate attention and care, in order to resolve their feelings and emotions.

“Some days are just bad days, that’s all. You have to experience sadness to know happiness, and I remind myself that not every day is going to be a good day, that’s just the way it is!”

Dita Von Teese

difference between Depression, Sadness and Grief?

Sadness is an emotion which arises from other feelings like guilt, grief, stress, anxiety or even a migraine. Whatever the reason may be, they are all negative emotions and make the individual feel bad about themselves, causing them to feel sad.

Sadness is a natural reaction to situations that cause emotional painAs it is one of the basic human emotions, sadness is temporary and fades with time.

Generally, no intervention is required to overcome sadness as it goes away naturally. It lasts for a short period of time but could result in altering your emotions and how you feel. But if it lasts for a long period of time, it is recommended to seek help.

Depression is a clinical condition and considered to be a mental illness that is long lasting (prolonged sadness) and doesn’t allow us to feel good about ourselves or the world.

Usually, a person going through depression falls into despair and has little or no will to live.

Depression can be caused due to particular traumatic incidents in a person's life, but sometimes it doesn’t have a direct cause and may be caused due to a chemical imbalance in the brain. This condition can also be life-altering and exhausting.

Treating depression involves getting help in the form of therapy and medications.

Grief is a natural response to the loss of a loved one. It is an unbearable pain that is mixed with feelings of anger and shock. This pain can hamper your physical health as well and is more severe than sadness.

Grieving also takes longer to get over, as compared to mere sadness. It is a process that takes time to heal depending on the intensity of the emotional pain.

According to a theory developed by Psychiatrist Elisabeth Kübler-Ross, a person goes through five distinct stages of grief after the loss of a loved one: Denial, Anger, Bargaining, Depression, and finally Acceptance. (6) To know more about them, check the link here

Healing with EFT Tapping

When should you consider reaching out to a professional?

When you face situations that make you sad, you tend to have thoughts full of negativity and discomfort, which make you feel worse than you already do.

When this happens, you could try to just accept and acknowledge this unwanted emotion and the situation that triggered it. Allow yourself to feel whatever you’re going through, entirely.

Once you’ve taken your time to do so, assess how you feel. If you’re still overwhelmed and find it unmanageable, you could consult a professional to help you out.

Please keep in mind that sadness does not mean you are weak and unable to cope with a situation. Sometimes, people just need a little bit of help in order to come to terms with what they’re feeling, and that’s okay.

It is an emotion as important as happiness; it helps you grow and develop emotionally. However, sadness can lead to melancholia if left unresolved.

Hence, a lot of people go for Emotional Freedom Techniques to resolve their feelings of sadness. EFT Tapping techniques are effective for individuals who have problems related to sadness, both physically and mentally.


Emotional Freedom Techniques (EFT): EFT Tapping for Overcoming Sadness.

Step 1:

First Use EFT Tapping On What It Feels Like To Feel The Sadness

Explore the physical sensations in the body associated with the sadness and use the physical tension tapping process to reduce the sensations.


To get started, begin by investigating the physical nature of Sadness. 

Connect with the sadness and notice where you feel it in the body. 

Briefly, you can begin by asking yourself the following questions to explore further:

  • Where in the body do you experience the sadness?
  • What is the colour, texture, size, shape of the sadness in the body?
  • What are the sensations like? For example rough or smooth


Then measure the level of sadness by asking:

"What number is the sadness at, where 10 is really high and 1 is not high at all." Just go with whatever comes up spontaneously, without thinking too much about it. 


Begin by Tapping on the Karate Chop or Side of the Hand EFT Tapping Points: 

"Even though I feel very sad and I feel it in my chest and its at a number 6 and it's red in colour and it feels rough, I deeply and completely love and accept myself." (Repeat 3 times).


Then Tap on the facial and upper body EFT Tapping Points using these phrases:

  • Eyebrow: This sadness...
  • side Of the Eye: So much sadness...
  • Under the eye: Sadness in my chest..
  • Under the nose: It's a red colour...
  • Chin: At a number 6...
  • Collarbone: So rough...
  • Under the arm: This sadness...
  • Thumb: I feel it in my chest...
  • Index Finger: So much sadness...
  • Middle Finger: Really sad...
  • Little Finger: The colour red...


Close the sequence by coming back to the EFT Karate Chop Tapping Points and repeat once:

"Even though I feel so sad and I feel it in my chest and it's at a number 6 and it's red in colour and it feels rough, I deeply and completely love and accept myself."



Take a gentle breath in, then let it out and take a sip of water.



At the end of the EFT Tapping , you can ask yourself the following questions:

  • What number is the sadness at now?
  • What happened?
  • How does it make you feel?

You can repeat this process by going back to Step 1 if you feel like the number could come down a little more.

Step 2:

Discover Past Experiences Of Feeling Sad And Clear Them 

Explore memories related to sadness and use the Tell the Story and Movie Technique to clear it. 

To uncover the memories linked to your sadness, you can ask yourself questions like:

  • When have you felt these sensations before?
  • What do these sensations remind you of?
  • When did the sensations start? What happened?
  • Was there ever a time when you did not experience these feelings?
  • What can trigger and bring on the feelings of sadness?

Identify past events linked to the sadness and resolve it with the help of tapping therapy.

You can ask the following questions:

  • When have you felt the sadness before?
  • What happens to trigger the sadness?
  • Who or what triggers the feeling of sadness?

These questions will identify your past experiences associated with sadness.

Step 3:

Explore Any Limiting Beliefs That Prevented You From Being Happy

Limiting beliefs are thoughts that can be conscious or unconscious and can end up becoming responsible for self-sabotage, procrastination and low self-esteem, in an individual.

For pain, first uncover the limiting beliefs which can either be at the surface level or associated with deeper memories. Then replace the stressful beliefs to empowering ones. For example, 

  •  “Something bad is going to happen” to “Everything is going to be OK"
  • "It not safe" to "I am safe now"

Step 4:

Close With Positive EFT Tapping For Overcoming sadness:

Examples of a positive tapping sequence might be:

  • “Even though I felt sad, now, I am open to feeling happy and joyful.”
  • “Even though I was living with this sadness since long, now, I open myself to the possibility of being happy."


Emotional Freedom Techniques, EFT, is now used worldwide by millions and is clinically shown to reduce depression, anxiety, PTSD, phobias, pain, cravings, negative emotions (for example anger, sadness, grief, fear, hurt, guilt) as well as traumatic memories, creating a feeling of well-being and calm.

One of our participants, Mridula Nair, who is herself a healer, and coach, shared this with us about her experience with EFT: "I was personally dealing with a lot of grief inside, with the loss of a dear one. I was able to come to terms with it and bring myself to peace and acceptance, and this was huge for me.

Emotional Freedom Techniques, EFT, is now used worldwide by millions and is clinically shown to reduce depression, anxiety, PTSD, phobias, pain, cravings, negative emotions (for example anger, sadness, grief, fear, hurt, guilt) as well as traumatic memories, creating a feeling of well-being and calm.

A research study was conducted to measure if any changes in psychological functioning could result from participation in an experiential Emotional Freedom Techniques (EFT) workshop and to examine its long-term effects.

102 participants were tested with a self-report questionnaire 1 month before, at the beginning of the workshop, at the end of the workshop, 1 month after the workshop, and 6 months after the workshop.

There was a significant decrease in all measures of psychological distress as measured by the questionnaire from pre-workshop to post-workshop which held up at the 6 month follow-up. (7)

What is an abreaction?  How can EFT Tapping help?
Ask yourself what number the intensity of sadness is at. If you’re happy with the level it has reduced to, you can stop. If not, repeat the same process again.

Now, if you are engaging in any other tapping techniques or therapy, there is a chance of an abreaction taking place.

An abreaction is an intense but very normal reaction that takes place as a response to something traumatic or painful that you may have experienced previously. (5)

This reaction may bring out a sudden realization about something and might be overwhelming; however, it does not mean that the experience or trauma has been resolved. When this happens, we suggest you to make use of The Triple Point Calmer, that is –

  • Breathe in and out
  • Tap under the eye, collarbone and under the arm (3 times)

This technique will help you calm down when you get too emotional or overwhelmed.

You could also make use of this technique if someone is having a panic attack or is experiencing anything intense.

Sadness is something everyone deals with, differently and in their own time. It is best to allow ourselves to process all of these emotions and try to resolve them when we’re ready. There’s no point in forcing recovery, since that will only be counterproductive.

EFT has proven to be useful for people who have undergone emotional distress, and it has always had a long-lasting effect.

Emotional Freedom Techniques won’t make you forget your problems or convince you that you’re fine; instead, they will help you dig deeper in order to figure out the root cause of your sadness, after which you will learn to accept it and then grow emotionally.

Every time we have a bad day or feel like nothing is going our way, we need to remind ourselves that everything happens for a reason and we should try and go ahead with the hope that the next day would turn out to be better.

Emotions constantly ebb and flow, so if the sadness does take over you, happiness will too. If we never experience bad days, we wouldn’t be able to tell what a good one feels like.

Continue to learn and explore!


Dr Rangana Rupavi Choudhuri (PhD)

P.S. Want to discover if EFT is right for you? Book a Complimentary Discovery Call.

How To Self-Heal & Become An EFT Practitioner

Discover how EFT Tapping can help you to self-heal or to become professionally qualified as a Certified EFT Practitioner. Emotional Freedom Techniques (Tapping) is clinically proven to lower stress, tension, anxiety, past trauma to enable health, happiness and vitality.


  1. https://www.healthshots.com/mind/mental-health/10-reasons-why-youre-are-feeling-sad/
  2. https://www.wikihow.com/Overcome-Sadness
  3. https://www.verywellmind.com/the-benefits-of-journaling-for-stress-management-3144611
  4. https://www.healthline.com/health/depression/benefits-sunlight
  5. https://www.healthline.com/health/depression/depression-vs-sadness#symptoms
  6. https://www.verywellmind.com/five-stages-of-grief-4175361
  7. https://www.eftuniverse.com/index.php?option=com_content&view=article&id=2445

In summary, whether you are experiencing sadness or working with a client who is experiencing sadness, you can do try EFT Tapping to promote faster healing. This is a clinically proven technique that can help relieve symptoms of sadness and make one feel calm and be at peace in the present moment.

Disclaimer: The information on this website is purely for educational purposes and does not in any way replace the requirement for medical and psychological diagnosis and treatment. Please seek professional medical and psychological diagnosis and advice for all medical and mental health conditions. It is advised to always book any consultations with qualified professionals.

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