I Need Help Now: Coping Strategies For When You Feel Overwhelmed

Updated May 17, 2023by BetterHelp Editorial Team

We all need a little help sometimes. Whether we're living with stress, anxiety, depression, or just feeling overwhelmed by life in general, it can be hard to know what to do when we feel like there's no way out.

But the good news is that talking to someone can make a world of difference. From friends and family to counselors and support groups, having a listening ear can help us manage our stresses in healthier ways. And for those seeking more long-term solutions, therapy can be a great option.

Psychotherapy, or talk therapy, is a powerful tool for understanding and managing our feelings. Through therapy, we can learn to recognize our emotions and develop useful strategies for controlling them. We may also learn problem-solving skills that can help us cope with difficult situations in more productive ways.

As we explore why talking to someone can be so helpful, it's essential to remember that no two people are alike. Everyone has different thoughts and feelings, so the coping strategies that work for you may not necessarily work for others. That said, a few common techniques may help people manage their feelings.

Do You Need Someone To Discuss Your Feelings With?

Exploring Your Emotions And Feelings

Sometimes it can be helpful to take a step back and analyze why we feel overwhelmed. What emotions or thoughts are causing us to feel this way? Are we stuck in our heads, ruminating on the same few worries or scenarios? Taking a moment to pause and reflect can help us gain valuable insight into ourselves and our feelings.

But what influences how we feel?

To answer this question, it's important to understand the biology behind emotions and feelings. Our thoughts, moods, and behaviors are all influenced by chemical processes in the brain.

Neurotransmitters like serotonin and dopamine play a major role in controlling how we perceive our environment and feel about ourselves. These same chemicals can also be affected by hormones released from the endocrine system, making us more or less susceptible to certain emotions.

By understanding these biological processes, we can recognize how mental health is inextricably linked to physical health. Moreover, this knowledge can help us tailor our coping strategies to fit our needs.

The brain itself can also be a powerful tool for managing our feelings. Recent studies have found that different brain areas are responsible for various aspects of emotion, from recognizing and interpreting emotions to controlling our reactions. By learning how to work with these parts of the brain, we can actively become more in tune with ourselves and better manage our emotions.

Our emotions and feelings are incredibly complex, and managing them can be challenging. But with the right knowledge and strategies, we can learn to cope more productively when things get overwhelming.

How Neuroplasticity Can Help Us Manage Our Emotions

Neuroplasticity is a concept that explains why our brains are malleable and able to adapt — 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 to find something that works for you. Everyone has different preferences when managing emotions, so it's important to experiment and explore different methods until you find what helps you best.

Some tips for managing emotions and improving neuroplasticity include:

  • Engaging in regular physical activity or exercise can help reduce stress and anxiety.
  • Prioritizing sleep as it is essential for controlling hormones and moods.
  • Practicing positive self-talk can help us focus on the good instead of ruminating on negative thoughts.
  • Taking time to practice relaxation techniques like deep breathing or progressive muscle relaxation can help calm our system when feeling overwhelmed.
  • Making time for activities that bring joy, such as listening to music or spending time with friends.

No matter your chosen strategies, it's important to remember that the goal is not to suppress emotions but to learn how to control them better. With the right knowledge and techniques, we can develop healthier ways of managing our feelings.

Benefits Of Talking To Someone When You Feel Overwhelmed

Talking to someone about your feelings can provide emotional release and help you gain perspective. It's also important to remember that emotions are not permanent — they can come and go, just like the waves of an ocean. When it feels difficult to manage them alone, having a supportive person by your side can make all the difference.

Communication is a powerful tool. There's something special about talking to someone about our feelings, sharing our innermost thoughts, and expressing ourselves without fear of judgment or criticism. It's a beautiful thing because it allows us to be vulnerable and honest about what's happening inside us. And in doing so, we allow ourselves to be human, to experience our emotions fully.

When we talk to someone about our feelings, we can find comfort and understanding, even during the toughest times. We also get 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 how talking about your emotions with someone can provide you with valuable insights? That's because verbalizing our feelings can help us make sense of them. In fact, 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 we desire and improve our emotional well-being, you can 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.

In times of emotional distress, it can be difficult to find the right words to say to a friend or family. That's when seeking professional help can often be the best option. Counselors, therapists, and psychologists offer emotional support and guidance without judgment or criticism. These experts are 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 itself.

Online therapy has become a reliable and accessible way for people to seek out professional help from the comfort of their own homes. One of the biggest benefits of online therapy is the convenience it offers. You no longer have to worry about traveling to appointments or rearranging your schedule to make it to therapy. Online therapy is available anytime, anywhere, making it easier to fit into your busy life. Plus, you can learn valuable strategies for managing your emotions and improving your mental health.

Clinical studies indicate that Internet-Based Cognitive Behavioral Therapy (ICBT) may effectively treat and manage various psychiatric disorders such as depression, GAD and social anxiety, and panic disorder. ICBT can be especially beneficial for those who find it difficult to attend in-person therapy sessions due to accessibility or scheduling concerns. CBT allows you to explore and reframe your thought patterns to better understand their impact on your emotional state. Through this process, you can gain valuable insights into how your thoughts influence your feelings and learn strategies to manage them more effectively.

Do You Need Someone To Discuss Your Feelings With?


Many people feel overwhelmed or powerless when it comes to managing their feelings. Emotional challenges can be difficult to navigate on your own, but understanding where they come from and how are brains are wired can provide valuable insights into our emotional well-being.

The power of communication is immense. It can bring us together during hard times, make us stronger in our struggles, and give us the tools we need to move forward with our lives. Talking about our feelings is not only comforting, but it's also essential for staying emotionally healthy and resilient.

It's important to remember that there is hope when managing our emotions. With the right guidance and support, we can identify problem areas and find ways to make positive life changes. So if you're having trouble managing your emotions or just want someone to talk to, online therapy could make all the difference.

No matter how you cope with your emotions, always prioritize self-care and remember that even the stormiest days will pass eventually. You are never alone in your struggles; reach out for help if needed, and you may feel more capable of managing your emotions.

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