There may be times when you feel unable to focus or as though you are struggling to cope. While this can be difficult, it is important to understand what this means and what support is available. In this article, we’ve created a guide on what to do when things feel overwhelming.
“Feeling overwhelmed does not mean you are failing — it is a natural response to stress, pressure, and life’s challenges. Support is available, and you do not have to manage it alone.”
Please note: If you are in crisis or need urgent support, you can contact the First Response Service by calling 111 and selecting the mental health option.
What does ‘not coping’ mean?
Everyday life can feel overwhelming at times, and it can be difficult to recover from these feelings. You may feel hopeless, emotional, or physically and mentally exhausted. Most people experience this at some point in their lives.
Feeling this way does not mean you are failing or that something is wrong with you. It is a common response to pressure and stress.
When stress builds up over time, it can affect both your mind and body. At times, it can feel as though you are struggling to manage.
Why am I not coping?
Whether you are overwhelmed by a long list of tasks or facing ongoing challenges, this can have an impact on your wellbeing. It can feel difficult to find balance and manage stress and anxiety.
There is no single reason this happens, and it can build up gradually over time.
There are some signs that may suggest you are feeling overwhelmed or under significant stress:
- Feeling tired all the time
- Difficulty focusing
- Frequent mood changes
- Difficulty sleeping
- Not feeling like talking to others
- Suicidal thoughts
What to do when things feel overwhelming
Here are some things you can try when you are finding things difficult. Remember, you are not alone and support is available.
Take time for yourself
When you are going through challenging circumstances, it is important to take time for yourself. Stepping back can help you reset and refocus. You might use this time to learn something new, enjoy a hobby, exercise, or simply rest.
Take a break
Give yourself permission to pause. Resting allows your body and mind to recover. If you are finding it hard to unwind, try relaxation techniques or mindfulness exercises to help you settle.
Ground yourself in the moment
If things feel overwhelming right now, try focusing on small, simple actions such as:
- Sitting with both feet on the floor and noticing the support beneath you
- Taking slow, steady breaths
- Naming five things you can see around you
- Drinking a glass of water
- Stepping outside for fresh air
- Holding something cold or textured to bring your attention back to the present
- Repeating a calming phrase such as “this feeling will pass” or “I am safe right now”
These will not solve everything, but they can help reduce the intensity of how you are feeling in the moment.
Simplify Tasks
Sometimes overwhelm can make even small tasks feel difficult or impossible. In these moments, it can help to simplify things as much as possible and focus only on what is manageable right now. Try:
- Breaking tasks down into the smallest possible steps (for example, “put one item away” instead of “tidy the room”)
- Writing things down to get them out of your head and make them feel more manageable
- Creating a very simple routine focused only on basics like eating, sleeping, and fresh air
- Reducing information overload, such as limiting social media or news when things feel intense
- Choosing one familiar or comforting activity, like music, a podcast, or a favourite programme
- Letting go of non-essential pressures where possible and focusing only on what truly needs attention right now
- Noticing very small achievements, even basic things like getting dressed or making a drink
Overwhelm often feels less intense when pressure is reduced, expectations are softened, and tasks are made smaller and more achievable.
Be kind to yourself
Coping takes time. Acknowledge how you are feeling and accept that recovery is a process. Try to treat yourself with patience and kindness, and recognise the strength it takes to keep going.
It’s okay if you are only managing minute by minute. You do not need to have everything figured out today.
Spend time with others
Connecting with people you trust and sharing how you feel can help reduce stress and bring new perspectives.
If you would like to meet new people, you can join one of our Good Mood Cafes. Read John’s experience of our Good Mood Cafes and how they have supported his mental health journey.
Reach out for help
If you do not feel able to talk to someone you know, there are organisations and charities that can help.
In an emergency, dial 999.
In Cambridgeshire and Peterborough, you can access the NHS First Response Service by calling 111 and selecting the mental health option.
Samaritans
Call 116 123
24 hours a day, every day
Lifeline
Call 0808 808 21 21
11am to 11pm, every day
You can find more information on helplines on our Get Help Now page.
Here at CPSL Mind, we provide a range of services and resources to support your wellbeing. If you haven’t already, explore our wellbeing wheel, a helpful tool to guide you towards the right support in Cambridgeshire and Peterborough.
You are not alone in this, and support is available whenever you are ready.
What to say to someone who is not coping
If someone has opened up to you about struggling, here are five ways you can support them:
- Listen to them without judgement
- Let them know you are there for them
- Help them think through possible next steps
- Encourage them to look after themselves
- Check in with them and keep the conversation going
- You can also have a look at our guide on how to help someone who is not coping
Overwhelm can feel heavy, but it can and does pass. Small steps, support, and time can all help things feel more manageable.
If you feel unable to keep yourself safe, please seek urgent support straight away.
