How could I manage overwhelming emotions?

Hi - thank you so much for reaching out with your question! 

Sometimes it can be so difficult to process thoughts and emotions, especially when feeling alone and overwhelmed.  Sometimes it is helpful to talk with others that you know, and it sounds like this is something you have tried.  It can be beneficial to have more than one trusted person to talk with.  However, sometimes things can continue to feel overwhelming and it can be helpful to reach out to professionals who are trained in helping others manage stress, anxiety, and difficulties with emotions or thoughts.  You have made an important step in asking for professional help.  You are on the right track and not alone!

I'm wondering if the following things to try may be helpful for you:

1.  Scheduling a medical evaluation.  Sometimes underlying medical conditions, vitamin deficiencies, or hormonal imbalances make it difficult to manage emotions and thoughts.  It will be important to rule this out first.

2.  Scheduling a session with a licensed therapist.  As mentioned before, therapists are trained to be able to assess and support in the way that will be most beneficial for client stresses, worries, thoughts and feelings of being overwhelmed.  Therapists have specialized training to help clients sort out things and process difficulties so that they don't feel so strongly or as overwhelming.

3.  Then some practical things to help get you started:

• Always remember to breathe.  When you breathe deeply, your body can reset so that you are more able to think with both the rational and emotional parts of your brain.  I know this sounds basic, but you would be surprised at how many people either breathe very shallow or hold their breath or breathe too quickly when things get overwhelming!   Slow your body and brain down by breathing deep breaths.  Slowly breathing in through your nose, hold it for a few seconds, then breathing out.
• Get it out in a healthy way.  This may be through journaling, doing something physical such as taking a walk or exercising, or by doing something creative such as painting or making a collage.
• Practice distraction techniques to distract yourself from feeling/thinking so much at once.  It can be helpful to distract yourself by things such as watching a funny movie, thinking about things you are grateful for, helping someone in need, listening to music or hanging out with friends or family.
• Practice mindfulness skills.  Mindfulness can be helpful when you want to be able to focus on things and don't want to have to continue to be disrupted by strong emotions or thoughts (such as work or when you are having a conversation with someone or need to get things done at work or home).  Mindfulness techniques consist of allowing the thoughts/feelings to happen, recognizing them and acknowledging them without judging yourself, and then returning your attention and focus on the task you are trying to complete.
• Remember that strong emotions do not last forever.  Anything that you are feeling strongly will settle down when given time and when you practice coping strategies like those mentioned previously.  Emotions are like waves and you can handle them.  If they feel strongly right now, they won't always feel this way.  Be kind to yourself and take care of yourself throughout the process.

I hope this has been helpful.  You can manage your emotions, one step at a time!