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Emotions & grief

There is no right or wrong way to feel – and you do not have to carry heavy emotions alone.

322 million

adults worldwide lived with depression in 2023 (5.2% of adults)[1]

17.20%

of people in Thailand showed signs of depression in Department of Mental Health data (Oct 2023 – Apr 2024)[3]

2 weeks

of low mood is the point at which it is worth talking to a doctor[2]

01

A problem of our times

Sadness, anger, guilt and worry are part of every life, but they weigh more when people feel isolated or overloaded. Worldwide, the WHO estimates that 322 million adults lived with depression in 2023, women more often than men, and that difficult life events such as bereavement, unemployment or trauma make it more likely. Even in high-income countries, only about a third of people with depression receive care.

In Thailand, Department of Mental Health data reported by the national planning council show that about 17.20% of people showed signs of depression between October 2023 and April 2024. Asking for help is becoming easier: the Department offers a free online self-check (Mental Health Check-In) and the free 24-hour hotline 1323.

02

Understanding it

Emotions are signals, not faults. After a loss – a death, a breakup, a lost job, a move, or a loved one's illness – it is normal to feel shock or numbness, deep sadness and crying, tiredness, anger or guilt. These feelings come and go in waves, often unexpectedly, and they do not follow a fixed order. Acceptance does not mean liking what happened; it means acknowledging the loss and slowly finding a way forward.

For most people, grief and painful emotions slowly become less intense over time. Sometimes, though, sadness settles in: a low or empty mood most of the day, nearly every day, for at least two weeks, with loss of interest, poor sleep, low energy or feelings of worthlessness. That can be depression, which is common and treatable. Grief that stays very intense for many months and stops you returning to daily life also deserves professional support.

03

What you can do today

  1. 01Name what you feelAllow yourself to feel sad, angry or lost without judging it. There is no right or wrong way to grieve.
  2. 02Talk to someone you trustShare what you are going through with a friend, relative, peer support group or counsellor. You are not alone, even if it feels that way.
  3. 03Keep small routinesEat regular meals and keep regular sleep times; a simple daily structure gives you something to lean on.
  4. 04Move your bodyRegular physical activity, even a short walk, can lift mood, ease symptoms of depression and help sleep.
  5. 05Set tiny goalsDo not try to do everything at once. Choose one small, achievable thing each day.
  6. 06Keep doing what you enjoyedEven if the pleasure is muted at first, staying in touch with people and activities you used to like helps recovery.
  7. 07Avoid numbingAlcohol, cigarettes, drugs and gambling may dull pain briefly but make low mood worse over time.

A day that helps

  1. Morning

    Get up at a regular time, eat breakfast and name one small thing you will do today.

  2. Day

    Get outside for a walk or some gentle movement, and send a message to one person you trust.

  3. Evening

    Write a few lines about how you feel – sadness, anger, gratitude, memories – without trying to fix anything.

  4. Night

    Put your phone away, and go to bed at a regular time; if dark thoughts come, remember 1323 is open all night.

04

Practices that can help

Complementary practices can support you, alongside medical care when you need it. Here is what each can bring, honestly.

Frequently asked questions

How long does grief last?

There is no fixed timetable. For most people, grief becomes less intense over time, with waves that return around anniversaries or reminders. If after many months it is still overwhelming and you cannot resume daily life, talk to a doctor or psychologist.

How do I know if it is sadness or depression?

Sadness rises and falls with events. Depression is a low or empty mood, or loss of interest, most of the day, nearly every day, for at least two weeks, often with sleep, appetite and energy changes. The Department of Mental Health's free online Mental Health Check-In can be a first step, but only a professional can diagnose.

Is it normal to feel angry or guilty after a loss?

Yes. Anger, guilt, numbness and exhaustion are all common reactions to grief, and they can appear in any order.

Will I need antidepressants?

Not necessarily. According to the WHO, psychological treatments come first, and antidepressants are not needed for mild depression. For moderate or severe depression, a doctor may suggest combining both.

How can I support someone who is grieving?

Be present, listen without trying to fix, and offer concrete help. If they mention suicidal thoughts, take it seriously and encourage them to call 1323 or see a doctor – and stay with them if they are in danger.

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Sources

Complementary practice: does not replace medical advice.

  1. WHO – Depressive disorder (depression) (fact sheet, updated 11 Sept 2026)
  2. NHS – Grief after bereavement or loss
  3. Thai PBS World – Escalating mental health concerns in Thailand (10 June 2024; Department of Mental Health data via NESDC)
  4. Department of Mental Health (Thailand) – Mental Health Check-In and 1323 hotline
  5. WHO – Physical activity (fact sheet, 26 June 2024)
  6. NCCIH (NIH) – Meditation and mindfulness: effectiveness and safety
  7. NCCIH (NIH) – Massage therapy: what you need to know
  8. National Institute for Emergency Medicine (Thailand) – emergency number 1669