To celebrate the publication of How to Raise a Viking and as a special thank you to listeners of the podcast we are delighted to share this exclusive extract from the audiobook.  What do Vikings know about raising children? Turns out, quite a lot… After a decade of living in Denmark and raising a family there, Helen Russell noticed that Nordic children are different. They eat differently. They learn differently. They run, jump and climb out in nature for hours a day, even though the weather is terrible and it's dark October to March. And then they grow up to be some of the happiest adults on the planet. Her question was: how? In How to Raise a Viking, Russell takes a deep dive into the parenting culture of Denmark and the other Nordic nations, from parental leave policies to school structure, screen time, and the surprising customs that lead to happy, well-adjusted humans. This fascinating peek behind the cultural curtain allows readers a glimpse of another world, where babies sleep outside in their prams up to -20°C and pre-schoolers wield axes. Refreshingly funny and unfailingly optimistic about the new generation of humans growing up in the world right now, this is a heart-warming love letter to Russell’s adopted homeland and proof that we could all use a bit more Viking in our lives. Follow Helen on X, Instagram, TikTok and Facebook @MsHelenRussell Read more about Helen’s new book, How to Raise a Viking, and get your copy here. Get in touch with the show at howtobesadpodcast@gmail.com

Julia Samuel MBE is a psychotherapist, grief counsellor, and author of the bestsellers Griefworks, This Too Shall Pass. She was also one of my favourite interviewees for my book, How To Be Sad when we talked about family and relationships. With four children of her own and nine grandchildren, Julia began exploring her own family stories in adulthood and looking at how Every Family Has A Story – the title of her new book. Here, we talk about:   Inherited trauma and why family stories matterBias and how to overcome itwhy pain is an agent of changehow family teaches us about loveattachment theoryrupture and repairThe pros and cons of Zoom therapy Every Family Has A Story is out now, and you can follow Julia @juliasamuelmbe How To Be Sad, the key to a happier life is out in paperback and as an audiobook, read by me – and if you enjoyed this episode, give it 5 stars and I’ll love you forever. Thanks as ever to Matt Clacher at HarperCollins and Joel Grove for production.

Rosie Wilby is a comedian, podcaster and author of The Breakup Monologues – about the unexpected joy of heartbreak and all we can learn from it. BBC Radio 4 described her as the ‘queen of breakups’ (what an accolade!) so she was the perfect guest for a chat about how to be sad, well. Here, we talk about:   - Break up grief - …but how we get over it twice as quickly as we predict - Friendship breakups - Why divorce rates for gay women are so high - Boredom in long-term relationships - Cheating blackbirds… - SSRIs and ‘anti-love drugs’ - Hormones and attraction - Separate bed stigma - Monogamy: pros and cons - Finding love – and getting married!   Follow Rosie on Twitter @and Instagram @breakupmonologues and check out The Breakup Monologues here. And for more on my own long (long) and illustrious history of disastrous breakups, may I nudge you towards chapters 4 and 6 of How To Be Sad…! As ever, I so appreciate your feedback and reviews so keep them coming. Until next time x

At a time when many of us are rethinking our work, searching for meaning and connection post pandemic, I wanted to speak to someone about the part work plays in our emotional life. So today we explore the connection between love and work with Marcus Buckingham, a leading expert in the world of work. British born, US bases, Marcus shares his research into how school can stifle our emotions and idioyncracies as well as his personal journey (plus his experience of the US college admissions scandal).  We talk about:   Why work is making us ‘bad’ sadWhat to do about itFinding our ‘red threads’Why feedback is overratedPublic speaking as an introvertThe dangers of pathologisingHow we are all a category of one. Marcus’s new book, Love + Work is out now, and you can follow Marcus @marcusbuckingham How To Be Sad, the key to a happier life is out in paperback and as an audiobook, read by me – and if you enjoyed this episode, give it 5 stars and I’ll love you forever. Thanks as ever to Matt Clacher at HarperCollins and Joel Grove for production.

Cally Beaton was working as a senior TV exec until she was 45, when the late great Joan Rivers told her she should try stand-up. So she did. Now a successful comedian – you’ll have seen her on shows like QI and on The Apprentice You’re Fired – Cally’s nonetheless out to challenge the ageism she sees around her in the industry…an industry Cally admits she was a part of creating. She worked on MTV’s The Real World, one of the first reality shows, back in the early 90s and then later on Geordie Shore and Ex on the Beach in previous life as a television executive. She says now: ‘It’s fair to say I was a big part of the problem now biting me in the arse.’ Here, we talk about:   - Ageism - Profound change - Breaking down and building back up - The u-shaped happiness curve - Invisibility - Imposter-offs - Asking for help - …and how there’s no prizes for styling it out   For more of the brilliant Cally, check out her live dates http://callybeaton.com/ and follow her @callybeaton   In this episode, I bang on about Robin Ince’s books again. They’re all brilliant (and he’s interviewed in my latest book, How To Be Sad but the one I’m talking about here is I’m A Joke And So Are You – highly recommend!

My guest today began performing at Oxford with Stewart Lee and Richard Herring. She trained as a solicitor before moving into writing, presenting, acting, stand up and…pretty much everything. She’s won a Chortle Award, she was ‘Fun’ Editor at Tatler, Celebrity Masterchef Champion and – most importantly –runner up at the World Conker championship. Described in the Independent as TV’s Swiss army knife - Emma Kennedy is also the author of a remarkable new book, Letters from Brenda - a painful, funny record of Emma’s relationship with her complex, charismatic mum, Brenda, who died of breast cancer. Revisiting her mother’s letters has also allowed Emma to process a difficult childhood and the letters chart her mother’s struggles with mental health.   TW: suicide, cancer In this episode we talk about: mental healthgenerational traumaacts of servicethe power of dogs…and Lego…and comedy Letters From Brenda is out now, and you can follow Emma @EmmaKennedy My book, How To Be Sad, the key to a happier life is out in paperback and as an audiobook – and if you enjoyed this episode, give it 5 stars and leave a review and I’ll love you forever.

Sadness happens to all of us, but in much of the world we don’t know how to handle it. Let alone talk about it. Having spent 10 years researching into happiness worldwide as a journalist and author, I began to notice that many of the people I met were so obsessed with the pursuit of happiness that they were phobic of feeling sad. As was I.    So why are we so bad at ‘sad’?  How is there still shame around expressing vulnerability?  And are there some any ‘good’ things about being sad?   I couldn’t find anywhere people were having these kinds of conversations - so I started my own.    Each episode, I’m joined by a special guest sharing their own experiences of how to be sad, well with insightful and surprisingly uplifting stories of lives lived. Here are some of the highlights so far, ahead of series five, launching next week: - From S3E8 with Kate Bowler, NYT bestselling author and Duke history professor on being diagnosed with colon cancer at just 35 years old, navigating life with the knowledge it could end any moment, ‘emotional tourism’, bucket lists and why Kate won’t be making one. TW: cancer -  From S1E7 with Yomi Adegoke, award-winning journalist and bestselling co-author of Slay In Your Lane: The Black Girl Bible on how being sad and expressing grief can be political and the perils of performing our emotions online. - From S4E1 with Emily Dean, author of Everyone Died So I Got A Dog, radio presenter and podcaster on family roles and the different pressures these bring. - From S4E2 where bestselling author Mitch Albom shares a little known story about how the bestseller Tuesdays With Morrie came about. - From S3E5 with Dr Julie Smith, clinical psychologist and former NHS turned TikTok star and author of Why Has Nobody Told Me This Before? on what happens when we push emotions away, how the stakes get higher the longer we stay in ‘the trap’, and what we should be doing instead. -  From S2E5 with Jody Day, founder of Gateway Women, the global support network for childless women on unhelpful cultural ideas around not having children, disenfranchised grief and how to heal it. TW: grief, childlessness not by choice, IVF  - From S4E1 with Emily Dean, on how to support someone who’s grieving. TW: sibling bereavement - From S1E4 with Mo Gawdat, Solve For Happy author, tech entrepreneur and former chief business officer for Google X on how life is like a video game (and this is A Good Thing). TW: losing a child - From S4E2 Mitch Albom on the pain of losing his daughter and the impact this had on his marriage. Plus why happiness isn’t a guarantee: it’s a gift that can help us to be sad, better. TW: losing a child You can find all the books we talk about on the How To Be Sad podcast recommends page at Bookshop.org where you can also find the book, How To Be Sad, now in paperback. Keep in touch @MsHelenRussell and subscribe to join us next time. Because remember: we’re all in this together.

Whitney Goodman is the radically honest psychotherapist behind the hugely popular Instagram account @sitwithwhit and the author of Toxic Positivity – something she describes ‘as a form of gaslighting’. Here, she explains how meeting struggles with platitudes can shut us down, make us feel shame, or even that we are no longer allowed to feel at all. I wanted to speak to Whitney now, more than ever, at a time when the world is experiencing so much hurt that the idea of burying our heads in the sand and just ‘looking on the bright side’ feels unfathomable. So forget ‘good vibes only’, we’re here for ALL the vibes as we talk about:   exaggerated claims about positive thinkinghappiness and health: causation vs coronationthe physical impact of suppressing our emotionsthe shame spiralwhy we don’t always have to be gratefulhow ‘manifesting’ can be damagingwhen affirmations don’t worktoxic positivity and discriminationradical acceptance and how to reach itwhy we’re more creative and more successful when we face up to problems   Follow Whitney @sitwithwhit on Instagram and Twitter, and check out her new book Toxic Positivity.   Share your thoughts on social media @MsHelenRussell and if you’d like more, the paperback of How To Be Sad is out now - wherever you get your books.   Thanks as ever to Joel Grove for production and Matt Clacher at HarperCollins – and I would love it if you could rate, review, subscribe, share, tell anyone who might need to hear this so that we can spread the message: feeling ALL our feelings is OK.

My guest today met her husband when she was 19. Three kids and 27 years later, he fell in love with another woman. For several months after finding out, she did little aside from scrape herself off the floor and care for her kids, through their misery and her own. She says of this time: ‘I felt like I was either going to die or learn how to live again’. Laura chose life – as well as learning to sit with pain as a lifelong optimist. Laura Friedman Williams is my guest today - the author of Available: A Memoir of Sex and Dating After a Marriage Ends.   Here, we talk about:   Feeling invisibleLosing the future we plannedThe shame problemLearning to grieveBeing ‘good enough’What family means nowStarting over (& ‘sex treadmills’) Follow Laura @laurafriedmanwilliams on Instagram or @LauraFWInNYC on Twitter and Available: A Memoir of Sex and Dating After a Marriage Ends is out now. My book, How To Be Sad – the key to a happier life – is now out in paperback wherever you get your books. Get in touch @MsHelenRussell and or howtobesadpodcast@gmail.com   Thanks to Joel Grove and Matt Clacher at HarperCollins for production.

Tova Leigh is a writer and performer with a global community of 1.6m fans worldwide. Born in Israel, where she practised as a lawyer, Tova moved to the UK to study acting before becoming a household name with her hilarious and honest takes on parenthood, marriage, body confidence and sex. Through her Amazon Prime documentary Mom Life Crisis, bestselling books and podcast, she speaks with frankness and vulnerability about the pressures of modern life as well as ‘the crisis’ years that many of us will face and the normal sadness of just being human. Here, we talk about: -       ‘The crisis’ and losing your identity -       Overcoming fear -       How to have a difficult conversation (spoiler: have it more than once) -       hiding our true selves when we’re younger  -       social media and mental health -       monogamy and other myths -       how to be sexual in your 40s -       secrets, confessions and shame  Follow Tova on Instagram @tova_leigh or Facebook @mythoughtsaboutstuff Follow Helen @MsHelenRussell and the book, How To Be Sad is out now IN PAPERBACK! Thanks to Joel Grove for production and Matt Clacher at HarperCollins. Reviews really help others find us and help us to make more episodes – and you can email the show with any issues you’d like us to cover or guests you’d like to hear more of on howtobesadpodcast@gmail.com

From the outside, life looked great for Mark Rice-Oxley - an editor on a national newspaper – The Guardian - with a happy marriage and three children. But in 2009, he suffered a major episode of depression that took him away from his work, leaving him reliant on medication and professional help for months. He wrote about his experiences in Underneath the Lemon Tree: A Memoir of Depression and Recovery and says now: life is not a linear chart that goes up. It’s a messy scatter graph of moments and experiences, some joyful, others painful. Here, we talk about: preconceptions about mental illnesstriggers and burnoutbeing ‘good enough’prevention vs curepsychological flexibilitythe joys of hobbies (& singing whenever possible…)   Follow Mark @markriceoxley69 on Twitter, see more of his work at https://www.theguardian.com/profile/mark-rice-oxley   Follow Helen on social media @MsHelenRussell and the paperback of How To Be Sad is out now https://bit.ly/howtobesadpaperback - or wherever you get your books.   Thanks as ever to Joel Grove for production and Matt Clacher at HarperCollins – and if you like the podcast, rate, review and subscribe so you never miss an episode.

This is a special, bonus episode where the tables are turned and I’m the one interviewed by none other than Laurie Santos, Yale professor and host of The Happiness Lab podcast.   On The Happiness Lab, Dr Laurie Santos shares evidence-based research that challenges what we think it means to live a happy life. This season, she’s helping listeners navigate something most of us avoid: so-called ‘bad’ feelings – with guests including the wonderful Julia Samuel, Brené Brown, Adam Grant and…me!   In this episode, we talk about: why our view of sadness needs to be rehabilitatedhow we react to sadness in a variety of unhelpful wayswhy we try to suppress sadnessexperiencing guilt - and apologising for feeling …because, spoiler alert, sadness will touch us all - so to be happier and more resilient we need to accept the emotion. You can hear more episodes of The Happiness Lab at https://link.chtbl.com/helenrussellhappinesslab @lauriesantos on Twitter and @ lauriesantosofficial on Instagram. Follow me @MsHelenRussell - and the book, How To Be Sad is out now in the US (hardback, HarperOne) and the UK (in paperback! @4th Estate)   I’ll be back next week with another very special guest for more on how learning to be sad may be the key to a happier life. If you enjoy the podcast, I’d be utterly delighted if you could rate, review and subscribe so you never miss an episode.   Thanks so much to Joel Grove for production and Matt Clacher at HarperCollins for making the podcast happen.

My guests today are Jo Piazza and Christine Pride. Jo is a bestselling journalist and author, Christine is her esteemed editor and a publishing veteran. Working together, the pair became friends and now they’ve written a novel together. We are Not Like Them is the story of a lifelong friendship between a Black woman named Riley and a white woman named Jen. When an event throws their friendship into turmoil, they have to do a lot of racial reckoning and coming to terms with the blind spots that they - and many of us – have around race. At How To Be Sad we are all about learning to handle sadness, better, learning to tolerate discomfort and get better at difficult conversations. And We Are Not Like Them is a masterclass in difficult conversations – not only for its characters Jen and Riley, but for its authors. Here, we talk about: -       Why it’s hard to talk about race -       Interracial friendships -       Cancel culture -       Having difficult conversations (more than once) -       The mental load of ‘double-consciousness’ -       Exceptionalism -       Formative female friendships -       Infertility Follow Christine Pride @cpride on Instagram and Jo Piazza @jopiazzaauthor (Instagram) or @jopiazza (Twitter). Their thought-provoking, compelling, page-turner We Are Not Like Them is out now. Follow Helen @MsHelenRussell and How To Be Sad, the book, is out now in the North America and out in paperback in the UK.   Thanks to Joel Grove for production and Matt Clacher at HarperCollins. If you like the show please tell your friends, rate and review to help us attract more great guests!

My guest today is Mitch Albom - American author, journalist, and musician - whose books have sold 40 million copies worldwide. Having achieved national success as a sports writer in his early career, in 1997 he published Tuesdays With Morrie, an account of the weekly reunions with his old college professor Morrie Schwartz. Morrie was dying when Mitch made contact with him and the book is a poignant recollection of the wisdoms passed down from teacher to former pupil. It went on to spend four years on the NYT bestseller list, became the bestselling memoir of all time and was made into an Emmy Award winning film, produced by Oprah Winfrey. Mitch went on to write nine more bestsellers including his latest, The Stranger in the Lifeboat. He’s known for the inspirational stories and themes that weave through his work. and says: ‘I like to say that I don’t write about death, I write about life. Death just gets your attention’.   Here, we talk about: -       The lessons he learned from Morrie -       How a loss is an opportunity to wake up (and show up) -       Why we should all slow down -       ‘Losing your cynicism’ -       Howling at the moon and hard feelings -       How death ends a life not a relationship -       Giving back and acts of service   Follow Mitch on Instagram and Twitter @MitchAlbom and The Stranger in the Lifeboat is out now.   Follow Helen @MsHelenRussell and the paperback of How To Be Sad is out TOMORROW - January 20th - and you can pre order/pick up a copy wherever you like to get your books.   Thanks as ever to Joel Grove for production and Matt Clacher at HarperCollins – and if you like the podcast, please do rate, review and subscribe so you get a lovely ping from us each week when a new episode is released.

When writer, radio presenter and podcaster Emily Dean lost her sister to cancer, her world caved in. Within three years, both her parents had died too. She felt as though she’d never be able to move on with such grief – but then along came a shih tzu called Ray and some surprising ways to keep going and find joy again. Emily is a total delight to spend time with, as well as warm, wise and hilarious – as listeners of her radio show with Frank Skinner will know. Here, we talk about: - Unusual upbringings and family roles - ‘Being’ versus ‘seeming’ - survivors guilt and limitless grief - how to support someone who’s grieving - running away from sadness … and how to sit with it - therapy and The Hoffman Process - writing her own story   Read Emily’s brilliant book, Everyone Died So I Got A Dog and follow Emily on Instagram @emilyrebeccadean or Twitter @Divine_Miss_Em Follow Helen @MsHelenRussell and the book, How To Be Sad, is out in paperback January 20th available to pre-order now. Thanks to Joel Grove for production and Matt Clacher at HarperCollins. Reviews really help others find us and help us to make more episodes – and you can email the show with any issues you’d like us to cover or guests you’d like to hear more of on howtobesadpodcast@gmail.com

Kate Bowler is a NYT bestselling author; history professor; and ‘an incurable optimist’. Host of the podcast Everything Happens, her TED talk has more than six million views and her book, No Cure for Being Human is a must-read for anyone wanting to find out more about how to be sad, well. When Kate was just 35 years old, thriving in her career and mother to a very young son, she was diagnosed with incurable colon cancer. This forced her to completely recalibrate and focus in on the things that really mattered: what it means to live life well – particularly when you find you’re approaching its end – sharing the impact that her diagnosis had on her relationship, career, parenting, faith and all the everyday stuff that many of us take for granted. Here, we talk about: navigating life with the knowledge it could end any momentwhat to say and what not to sayfinancial pressures‘emotional tourism’faith and lossbucket lists and why Kate won’t be making onehow some pain is just for no reason…but life’s still beautiful Follow Kate on Instagram or Twitter @KatecBowler and check out No Cure for Being Human. Follow Helen on Twitter, Instagram or Facebook @MsHelenRussell The book, How To Be Sad is out now in North America and the UK. Thanks to Joel Grove for production and Matt Clacher at HarperCollins. If you enjoy the show, do leave a review – it really helps us to be able to make more podcasts.

Today’s guest is Joshua Becker – author, philanthropist, pastor and minimalist.  After a personal epiphany, Becker found that when he began owning less, he had more time. He also had more focus, less stress, fewer distractions and more freedom. Because, he says, ‘every added possession increases the worry in our lives.’ Today, he has two million followers at Becoming Minimalist; he’s the author of five bestselling books; and he’s here today to share his insights about how to be sad, well – and live with less.    Here, we talk: unhelpful motivations (& sibling rivalry)the misconceptions about minimalismJoshua vs TVThe Hope EffectRestoring sanity to gift givingDecluttering our goals and habits   Follow Joshua on Instagram or Twitter @joshua_becker, visit becomingminimalist.com and hopeeffect.com Follow Helen on Twitter, Instagram or Facebook @MsHelenRussell The book, How To Be Sad is out now in North America and the UK. Thanks to Joel Grove for production and Matt Clacher at HarperCollins. If you enjoy the show, do leave a review – it really helps us to be able to make more podcasts.

To celebrate the publication of How to be Sad in America and as a special thank you to listeners of the podcast we are delighted to share this exclusive extract from the audiobook. We will be back with a new episode of How to be Sad with Helen Russell next week. An expert on the pursuit of happiness combines her powerful personal story with surprising research and expert advice to reveal the secret of finding joy: allowing sadness to enrich your life and relationships. Helen Russell has researched sadness from the inside out for her entire life. Her earliest memory is of the day her sister died. Her parents divorced soon after, and her mother didn’t receive the help she needed to grieve. Coping with her own emotional turmoil—including struggles with body image and infertility—she’s endured professional and personal setbacks as well as relationships that have imploded in truly spectacular ways. Even the things that brought her the greatest joy—like eventually becoming a parent—are fraught with challenges. While devoting a career to writing books on happiness, Helen discovered just how many people are terrified of sadness. But the key to happiness is unhappiness—by allowing ourselves to experience pain, we learn to truly appreciate and embrace joy. How to Be Sad is a memoir about living with sadness, as well as an upbeat manifesto for change that encourages us to accept and express our emotions, both good and bad. Interweaving Helen’s personal testimony with the latest research on sadness—from psychologists, geneticists, neuroscientists and historians—as well as the experiences of writers, comics, athletes and change-makers from around the world, this vital and inspiring guide explores why we get sad, what makes us feel this way, and how it can be a force for good.  Timely and essential, How to Be Sad is about how we can better look after ourselves and each other, simply by getting smarter about sadness.  Follow Helen on Twitter, Instagram or Facebook @MsHelenRussell Read more about Helen’s new book, How To Be Sad at Waterstones, Amazon or Apple. Get in touch with the show at howtobesadpodcast@gmail.com Thanks to Joel Grove for production and to Matt Clacher at HarperCollins for making this podcast happen.

Nathaniel Herr is a Professor of Psychology at American University in Washington DC, and an expert in ‘emotional regulation’ – something we should learn in childhood but that many of us miss out on. But by getting better at experiencing, labelling and expressing our emotions as adults, we can ultimately get happier and lead more fulfilled lives. Nathaniel says: “We try to fight sadness: to lessen discomfort as a society, almost on autopilot. Only by doing so, we’re all worse off.” So here, we talk about: why sadness matters (and even spurs creativity)the gendering of sorrow and angerhow Baby Boomers changed the way we view emotionswhere the Pixar film Inside Out got it right – and where it didn’thow to cope during a global pandemicplus why acknowledging – and allowing for –all of our emotions is key Find out more about Nathaniel’s work at https://www.american.edu/cas/psychology/interpersonal/ Follow Helen on Twitter, Instagram or Facebook @MsHelenRussell Read more about Helen’s new book, How To Be Sad (Waterstones , Amazon UK or anywhere you like to buy books) Get in touch with the show at howtobesadpodcast@gmail.com And as ever, BIG thanks to Joel Grove for production and to Matt Clacher at HarperCollins for making this podcast happen.

Today’s guest has 2.8M Followers on TikTok, 420 thousand on Instagram and 30.5M Likes but she’s not your typical social media influencer. Dr Julie Smith is the first mental health professional to start using TikTok as a platform for therapy. She’s the clinical psychologist and former NHS staffer who now works as an online educator - and her daily posts have become a lifeline for many during the pandemic. She says now: “while there are lots of ways to reduce the intensity of anxiety, you must be willing to experience it. When you can’t stop fear, take it with you. That thing you want to do? Do it scared. Because, she says: The things you do the most become your comfort zone.” Here, we talk about: how to cope with anxiety and ‘keep standing’ in the waveswhy therapy should be accessible to all (and funny!)the four signs of loneliness and what to do about thembusting therapy jargon (from CBT to ACT, SFBT, Motivational Interviewing and Dialectical Behaviour Therapy)what we can do now to be sad, well Follow Dr Julie @drjuliesmith on Tik Tok or @drjulie on Instagram and look out for her debut book, published January 2021, entitled (excellently): Why Has Nobody Told Me This Before? Follow Helen on Twitter, Instagram or Facebook @MsHelenRussell Read more about Helen’s new book, How To Be Sad (Waterstones , Amazon UK or anywhere you like to buy books) Get in touch with the show at howtobesadpodcast@gmail.com And as ever, BIG thanks to Joel Grove for production and to Matt Clacher at HarperCollins for making this podcast happen.