Triangles of Sadness: Spiritual, Physical, and Seasonal Mood Swings

On a calm night, have you ever felt an unexplained pressure inside?

The part of you energized by daylight often slows when the world grows silent. Colder seasons may deepen this state, but it isn’t limited to winter.

Why does a sense of exhaustion settle in without a clear reason?

In this discussion, these moments that research and experience call the triangles of sadness often appear as drifting thoughts, lingering doubts, or inner strain

Let’s explore these experiences through the lens of Islam and psychology.

A Friend’s Story: When the Heart Feels Heavy

Recently, I met my friend Sonam. She spoke softly, “Sister, there’s a nameless ache in my heart.

I replied gently, “Go ahead and let it out; no one is stopping you.” She began to shed tears.

When they finally subsided, I looked at her with empathy and asked, “Are these tears without reason, or is there some hidden grief or memory weighing on you?

She paused for a moment, then spoke softly, “No, there’s nothing specific I can point to that makes me cry.

I’m grateful, and I know I’m not alone. I even notice a sense of calm, but still, I cannot comprehend why I feel this way.

I didn’t know what to do, so I thought of you, and that’s when the tears appeared.”

I noticed a subtle sorrow in her eyes, ready to spill over at any moment. Then I asked gently, “Have you ever heard about the triangles of sadness?”

Three Angles of Sadness: What They Reveal

Sadness is a feeling, much like happiness. It doesn’t just appear out of nowhere.

It can arise from many different experiences and challenges, quietly affecting us.

Because our inner self, physical form, and consciousness are all connected, when one part suffers, the entire being senses it.

The Prophet Muhammad ﷺ described this connection beautifully:

“The Prophet ﷺ described believers as one body, bound by mercy and care. When one part hurts, the whole body feels it through discomfort, wakefulness, and fever, reminding us that no pain is ever carried alone."

(Sahih al-Bukhari 6011, Sahih Muslim 2586)

The Hadith illustrates how our awareness, essence, and energy are interconnected: a twinge of affliction in one part resonates throughout the entire self.

Among the many factors that trigger these emotions, three key angles or types stand out:

1. Physical Sadness: The Body’s Silent Cry

We often carry physical despair, bearing the imprint of each day, whether good or bad.

Physical Signs of Sadness

• Body tension or fatigue – even routine tasks feel draining.

  
  

• Rapid heartbeat or shallow breathing – anxiety expressed physically.

  
  

• Tears or a sudden urge to cry - the body’s way of easing what the heart has been holding.

  
  

• Muscle pulls or aches – often in the back, neck, or head.

  
  

Joint pain bothering you? → Try these quick therapy tips and a powerful dua

for relief.

2. Environmental Sadness and Sorrow: How Seasons Affect Our Lives

Cold weather, one of the seasons Allah created, can sometimes dampen our mood.

Islam acknowledges that natural cycles, such as day and night, changing weather, can influence both mind and body.

In many cultures, this seasonal dip is popularly known as “Blue Monday,” often noticed in mid-January.

However, psychology does not recognize Blue Monday as a scientifically fixed day of sadness. Experts agree that while seasonal low moods are real, the idea of a single “most depressing day” is not a clinical fact.

Research shows:

• Cold weather and shorter days naturally reduce energy and motivation.

  
  

• Reduced sunlight can affect mood regulation and make you feel tired.

  
  

• Post-holiday fatigue can be a mental and emotional weight.

  
  

Reference: Arnall, C. (2005). Blue Monday: The most depressing day of the year. Psychology Today.

3. Spiritual Sadness: Quiet Hours of the Mind

This dimension of the Triad of Soulful Strains can surface as sudden heaviness, anxiety, or restlessness that feels unexplainable. Some of it touches the inner self in ways we aren’t always consciously aware of.

Signs of Irritation and Nameless Sadness

• Envy or the evil eye – negative energy from others can affect emotions.

  
  

• Black magic or harmful energy – harmful influences disrupt inner peace.

  
  

• Whispers (Waswas) and spiritual weakness – intrusive thoughts or doubts burden the soul.

  
  

• Late-night vulnerability – especially around 3 AM fatigue and solitude heighten spiritual sensitivity.

  
  

• Sometimes, the heaviness you feel isn’t because of your sins or ingratitude. It can be a gentle nudge from the Creator, inviting you to pause, reflect, and reconnect.

  
  

• Quiet awareness in still hours – late-night solitude makes the heart more conscious of its state, even if we don’t fully understand it, like the reminders in Surah Ad-Dahar.

  
  

Hidden envy or faint resentment👉discover their signs in this blog.

Hadith about the cause of Heavy Feelings

Abu Saʿīd al-Khudri رضي الله عنه reported that the Messenger of Allah ﷺ said:

“No fatigue, nor disease, nor sorrow (ḥuzn), nor sadness, nor hurt, nor distress befalls a Muslim even a thorn that pricks him except that Allah expiates some of his sins because of it.”

(Sahih al-Bukhari, Hadith 5641, Sahih Muslim, Hadith 2573)

Tips to Improve the Triangles of Sadness: Mind–Soul Insights

Islam and psychology both guide us in healing intellectual, emotional, and physical sadness through awareness and spiritual grounding.

Even when grateful for all you have, these moments of mental burden can be a test or expiation for sins. When this happens:

• Turn to Dhikr immediately - you feel mentally, emotionally, or physically weak, remember Allah. Dhikr calms the heart and restores inner balance.

  
  

• Reflect on Surah Ad-Duha-Recite Surah Ad-Duha with meaning. Its verses gently remove grief, sadness, and feelings of abandonment from the heart.

  
  

• In moments of irritation or loneliness - recite A‘ūdhu Billāh or Lā ḥawla wa lā quwwata illā billāh to protect yourself from purposeless, unknown sadness.

  
  

• Late-night vulnerability (around 3 AM)-Waking up at night with unexplained sadness is a sensitive moment. Turn to dua rather than fear or overthinking.

  
  

Nighttime Protection and Spiritual Healing: Coping with Sadness

1. Whenever you face moments of struggle, recite this verse from Surah Ad‑Duha for comfort and reassurance

وَالضُّحَىٰ وَالَّيْلِ إِذَا سَجَىٰمَا وَدَّعَكَ رَبُّكَ وَمَا قَلَىٰ

"By the morning brightness and by the night when it grows still, Your Lord has neither forsaken you, nor is He displeased with you."

 (Surah Ad‑Duha 93:1‑3)

2. During the still hours of the night, you can find opportunities for healing, protection, and closeness to Allah

• Abu Hurairah (RA) reported that the Messenger of Allah ﷺ said:

“When a servant says, ‘I seek refuge with Allah from the accursed Shaytan,’ it repels him and removes him from the heart.”

 (Sahih al-Bukhari, Hadith 3278)

This hadith shows that Shaytan whispers negative thoughts (waswās) into the heart, and seeking refuge in Allah protects against emotional weakness and distress.

• The Prophet ﷺ said:

“There is an hour in the night when Dawud (peace be upon him) would wake his family and say: ' Pray, for this is the hour when Allah accepts prayers except from the magician or the oppressor.”

(Musnad Ahmad 26/209, Hadith: 16281)

Coping Skills for Sadness: Psychological Research

• Avoid isolation — Stay connected and talk openly with family or trusted people.

• Respond to sudden heaviness-If sadness appears without reason, pause, breathe, and reconnect spiritually, psychologically, and physically instead of suppressing it.

• Allow emotions to be seen — loved ones should acknowledge tears with care, not judgment.

• Seek professional support — consulting a therapist is a sign of strength, not weakness.

• Trust yourself — remind yourself that mood swings are temporary and do not define your sanity.

• Nurture positive thinking — a calmer heart influences the mind and body in healthy ways.

• Prioritize sleep and balanced nutrition — both are vital for emotional stability.

• Listen inwardly — choose what feels right for your inner self without self-blame.

• Avoid self-burdening — be kind to yourself during emotionally heavy moments.

• Practice mindfulness during night anxiety (around 3 AM) — slow breathing and grounding help calm panic.

• Reassure yourself gently — Say, “This is anxiety, it will pass, and I am safe.”

  
  

Research Insight:

Studies show that strategies such as expressing emotions, seeking support, and being aware of negative thoughts significantly reduce sadness and strengthen emotional balance. Using these adaptive techniques helps prevent distress from becoming overwhelming and promotes overall mental well‑being.

Reference:

Zaid, S. M., Huta Galung, F. D., Abd Hamid, H. S. B., & Taresh, S. M. (2025). The power of emotion regulation: How managing sadness influences depression and anxiety. BMC Psychology, 13, 38.

Conclusion:

Triangles of sadness are natural emotional signals that guide healing and inner growth. Recognizing these patterns strengthens your thinking, essence, and physical self.

Overwhelmed? Begin your day with Dhikr & mindfulness for calm and clarity.

جَزَاكُمُ اللهُ خَيْرًا

May Allah reward you with goodness.