What Are The Best Mental Health Practices When There’s No One To Talk To?
Feeling overwhelmed and isolated, especially during times of crisis, can intensify the sense of being trapped in one's own struggles. If you’re experiencing any type of mental health challenges, it can be especially difficult if you’re experiencing social isolation or lack support systems. However, there may be some steps you can take to alleviate these feelings and find a semblance of peace and connection.
You deserve support in difficult times. Here, you’ll find a guide to seeking support, working through upsetting feelings, and building resilience for the future so that you can experience improved emotional well-being.
.
What to do when you’re feeling overwhelmed
If you’re experiencing an emotionally turbulent time, consider the following steps:
Acknowledge and explore your feelings
First, it may be helpful to take a step back and analyze why you feel overwhelmed. What emotions or thoughts are causing you to feel this way? Are you stuck in your head, ruminating on the same few worries or scenarios? Taking a moment to pause and reflect can help you gain valuable insight into yourself and your feelings.
Once you acknowledge your feelings, it can be a valuable step to speak them aloud to others, because it’s hard to heal if you’re experiencing social isolation. Choose a trusted person who you know can really hear you and who you can share things with. They can lend you a supportive ear. If they’ve been in the same situation, they can offer advice and can remind you that you’re not alone.
Reach out for support
While it might feel like you have no one to talk to, it’s important to recognize that support is available. A good first step may be to contact a helpline dedicated to mental health support. These are typically staffed with trained volunteers who can connect you with the resources you need.
Another option may be to make an appointment with a mental health professional. While it is not always possible to get an immediate or same-day appointment, you may be able to book one within the next few days.
In the meantime, consider reaching out to a friend, family member, or another trusted person in your life. This could be someone from your faith community, a mentor, a coworker with whom you share a close relationship, or even a neighbor. While it can sometimes be scary or uncomfortable to be vulnerable with others, you may find that they are more understanding and supportive than you expect.
Use mindfulness exercises and healthy coping skills
Healthy coping mechanisms are crucial for effectively managing overwhelming feelings or stress in the moment. These strategies can help you regain a sense of control and reduce distress quickly. Here are some you might consider:
Deep breathing exercises
Grounding exercises
Progressive muscle relaxation
Guided meditations
Physical activity
Journaling
Mindful activities such as these can offer relief from overwhelming feelings, allowing you to find some clarity, problem-solve, and take steps to get the mental and emotional support you need.
Distract yourself
Distraction can be a powerful tool for getting through emotional periods. Consider immersing yourself in a hobby, watching a movie, connecting with nature, or finding a way to get out of the house and be around others.
By shifting your focus onto activities that engage your mind and senses, you can create a temporary respite from stress and anxiety. This approach not only helps in breaking the cycle of negative thoughts but also provides an opportunity for joy and relaxation, which can be incredibly therapeutic.
Focus on self-care
Self-care can be pivotal in navigating challenging times. Physical health and mental health are closely linked, and maintaining healthy habits can boost your emotional resilience and overall sense of well-being.
Simple actions like getting enough sleep, eating well, staying hydrated, and exercising regularly can significantly improve your mood and energy levels, making it easier to manage stress and emotional upheaval. While it can be tempting to neglect these basic needs during tough times, prioritizing them can help you regain equilibrium.
How neuroplasticity can help us manage our emotions
Neuroplasticity is a concept that can explain why our brains tend to be adaptable, even as adults. Engaging in certain activities may "rewire" our brains and create new pathways for processing information and emotions. As a result, we can develop healthier ways of thinking about ourselves and our environment.
We can use neuroplasticity to our advantage by understanding how the brain works. Through activities like meditation and mindfulness practice, we can retrain our brains to recognize unhealthy thought patterns and replace them with more productive ones. We may also benefit from trying a creative outlet like drawing or writing, which can help us express difficult feelings in an imaginative way.
The key is generally to find something that works for you. Everyone may have different preferences when managing emotions, so it can be important to experiment and explore different methods until you find what helps you best.
Tips for managing emotions
- Engaging in regular physical activity or exercise to reduce stress and anxiety
- Prioritizing sleep to manage hormones and moods
- Practicing positive self-talk to focus on the good instead of ruminating on negative thoughts
- Taking time to practice relaxation techniques, like deep breathing or progressive muscle relaxation, to reduce feelings of being overwhelmed
- Making time for activities that bring joy, such as listening to music or spending time with friends
No matter your chosen strategies, it can be important to remember that the goal is not necessarily to suppress emotions, but to learn how to manage them more effectively. With the right knowledge and techniques, we can develop healthier methods of managing our feelings.
Benefits of talking to someone when you feel overwhelmed
Talking to someone about your feelings can provide an emotional release and help you gain perspective. It can also be important to remember that emotions are typically not permanent. They can come and go, just like the waves in the ocean. When it feels difficult to manage them alone, having a supportive person by your side can make all the difference. If you don’t have a friend, family member, or other source of support readily available to talk to, consider scheduling an appointment with a licensed mental health professional.
Communication can be a powerful tool. There's often something special about talking to someone about our feelings, discussing our innermost thoughts, and expressing ourselves without fear of judgment or criticism. It can be a beautiful thing because it may enable us to be vulnerable and honest about what's happening inside us.
When we talk to someone about our feelings, we can find comfort and understanding, even during the toughest times. We can also receive validation that we're not alone in our struggles, which can help us feel less isolated and more connected to others.
Have you ever noticed that talking about your emotions with someone can provide you with valuable insights? That may be because verbalizing our feelings can help us make sense of them. This process can even reveal patterns in our behavior that we may not have noticed before.
For instance, talking to a friend or therapist could reveal that you become easily overwhelmed when faced with too much work or struggle to set boundaries with others. Once you're aware of these patterns, you can work on changing your habits and lifestyle to support your emotional needs.
To make the changes that you desire and improve your emotional well-being, you might begin with small, realistic steps. For example, if you get overwhelmed with too much on your plate, try setting a manageable goal and breaking it down into smaller tasks that are easier to accomplish. If you experience difficulty setting boundaries, you can practice saying "no" and standing firm in your decision.
Combatting loneliness through connection
If you are feeling lonely and isolated, it can be important to connect with others. New relationships can help you not only feel less lonely but also find support. Making new connections with people can lead to friendships with people who can lend you a supportive ear, offer advice, or share new ideas about how to approach a situation. If you meet people who have experienced the same situation that you’re in, you can discuss your shared experiences and learn from one another. While having someone to talk to can be incredibly helpful in combatting loneliness and getting support, a two-way relationship is often the basis of a lasting friendship.
The importance of support systems
Not only are individual friends important, but it can be important to cultivate a support system for if you’re faced with life transitions or mental health challenges. Support systems can consist of friends, neighbors, family, colleagues, groups you belong to, and more. In good times, support systems can be a source of joy and connection, and in hard times people can be there for one another, offering both practical support and bolstering one another’s emotional well-being. When you share things with trusted people in your support system, they can hear you speak your truth and offer ways to help. You deserve to be supported in challenging times, and in turn, you can be there for others.
Finding professional and peer support
When someone is experiencing mental health challenges, it can be crucial to find support for their mental well-being. Connecting with people in your social support network can be important, and if you’re experiencing social isolation and don’t have access to support systems, you can make an effort to form new relationships with your peers. Oftentimes, peers may be going through similar things to you, and being able to talk to them about shared experiences can have many benefits for both of you. Joining a group or organization is an easy way to make connections. Getting professional help alongside talking with your peers can also be beneficial, as mental health professionals can offer therapeutic support that your peers are not equipped to provide. Either way, finding support can greatly enhance your mental well-being.
1.7M reviews with a 4.9/5 ★ session rating
Find the right therapist for you.
What type of therapy are you looking for?
Let's walk through the process of finding the right therapist for you! We'll start off with some basic questions.
Seek a mental health professional when there is no one to talk to
In times of emotional distress, it can be difficult to find the right words to say to a friend or family member. That's when seeking professional help can often be the best option. Licensed mental health professionals can offer emotional support and guidance without judgment or criticism. These experts are typically trained to listen and provide practical solutions for managing emotions.
Whether it's anxiety or sadness, their expertise can help you move forward and feel more in control. Plus, the process of talking to these specialists can often be a therapeutic experience in and of itself.
When to seek immediate support
There are certain times when you shouldn’t take the time it takes to make connections in order to combat loneliness or get through a rough patch, and instead you should seek immediate help. If you are experiencing mental health challenges that disrupt your day-to-day functioning and/or incur severe depression or anxiety, your support systems may not be enough to give you the support you deserve. In this case, make an appointment with a therapist right away. If you are having suicidal thoughts, you should reach out for immediate help by calling the 988 Suicide and Crisis Hotline.
Benefits of online therapy for mental health
One of the biggest benefits of online therapy may be the convenience it can offer. You may no longer have to worry about traveling to appointments or rearranging your schedule to make it to therapy. Online therapy can be available anytime, anywhere (as long as you have an internet connection), potentially making it easier to fit into your busy life.
Effectiveness of online therapy
Clinical studies indicate that internet-based cognitive behavioral therapy (iCBT) may effectively treat and manage various psychiatric disorders, such as depression, GAD, social anxiety, and panic disorder. iCBT can be especially beneficial for those who find it difficult to attend in-person therapy sessions due to availability or scheduling concerns.
Takeaway
.
What do you do when there's no one to talk to?
The mental health benefits of social connection can’t be understated. However, it can be difficult when you are in a situation where you don’t have close friends or family members to talk to. In such situations, many people forget that support is available, such as through joining support groups for particular life challenges and seeing a counselor. As a first step, you may look for volunteer opportunities or hobbyist clubs in your area.
Who to talk to when you're lonely?
Social relationships can be found in many places. If you find that you feel lonely, consider volunteer work with community-based organizations that can get you out and around other people. Even if you don’t make instant friendships, you will still benefit from social interaction and feelings of altruism and hope.
You may also reach out to local support groups, which can help you feel less alone and learn how others deal with loneliness, such as taking a walk when they feel less than fine. Others are out there trying to find connection too. Religious services are another place where you can meet others, and find activities to join if your faith in God is a meaningful part of your life.
How to stop feeling lonely?
If you need more positive social interactions in your life, there are some ways you can connect with others. Meetups, community groups, community sports, gyms, area book clubs, and any number of other groups are available.
Even if you live in an incredibly remote or hostile area, online forums offer a safe space where you can meet like-minded people.
Why do I suddenly want to be alone?
There can be a number of reasons that you may find yourself desiring excessive alone time. You may be an introvert. Introverts may enjoy social time, but find that if they spend a lot of time with others their social batteries become drained, and they need time to themselves. You may also be under a lot of stress, such as may be the case if you're a new mom or dad. In situations where you have to “perform” for people (certain jobs, spending time with problematic family, uncomfortable social situations) you can become withdrawn after a lot of socializing. It may also be depression. People who experience depression may find themselves unable to cope with being around others, and drop out of activities they previously enjoyed because nothing seems to bring pleasure.
Why does no one want to talk to me?
This is a difficult question to answer. With some forms of mental illness such as anxiety or depression, it can feel like no one wants to talk to you even if this isn’t true. False beliefs can be deep-rooted and hard to shake, and may affect labeling of yourself and others. Working with a licensed therapist, especially one who is trained in cognitive behavioral therapy, can help you to identify these beliefs, and rewrite the script in a way that is more positive and better reflects reality.
What to do if you have nobody?
There are certain times of transition when developing and maintaining friendships can seem arduous. Often, after a move to a different location, ending a significant relationship, or leaving a job you can find yourself without social groups, which can make a person feel completely alone at times. Ironically, these times are when you may need social support the most. However, there are potential social connections all around us. You can join a neighborhood book club, take up a class or hobby like pottery, volunteer at a soup kitchen, join an online area meetup group for bird watching, or even an online community. Such platforms can be a good place to meet people who have more esoteric interests that may not be available in your area.
Who to talk to when you have no friends?
If you feel the need to talk, but are in a situation where you don’t have friends but seek just someone who can listen, you can reach out to talk or text lines in your community, or available nationally to offer support. Crisistextline.org is one such resource that offers this service.
Why can't I talk normally?
If you find it difficult to socialize, you may find it helpful to join a support group that focuses on social skills. Not only can these groups run by a trained counselor help by learning and practicing communication skills, but they can also offer stress relief for those who feel a lot of pressure when it comes to social situations. These groups are often run on a sliding fee scale basis that can make them affordable for almost everyone.
Why do I feel so lonely?
Everybody can feel sad and lonely on occasion, which may result from experiencing life challenges or crises, and a sense of a lack of meaningful connection with others. For example, a person may find that their best friend is not around anymore, their world view has changed, or that experiencing difficult emotions makes it challenging to connect with new people. Some people may also find it challenging to make new friends as they age.
Where to go if you have no one to talk to?
Contacting a helpline can connect you with trained listeners and mental health resources. You can also reach out to a trusted person, such as a mentor, someone in your faith community, or a family member. Depending on who you ask, they may also offer suggestions on finding a good therapist in your area. Alternatively, online therapy with a licensed therapist can offer non-judgmental support and help you learn to manage challenging emotions. You can also access online therapy from anywhere, as long as you have a reliable internet connection.
- Previous Article
- Next Article