When feelings run high: practical techniques to try
When you feel overwhelmed, choosing one small action may be easier than trying to solve everything at once.
These techniques offer starting points. Keep the ones that help, adapt them to your needs, and leave aside those that make you more uncomfortable.
1. Try gentle breathing
Sit or stand comfortably and let your breathing become gentle and steady. Breathe in through your nose and out through your mouth if that feels comfortable. You can count slowly with each breath, without forcing yourself to reach a particular number.
The NHS recommends practising regularly so the exercise becomes familiar. Avoid forcing deep breaths. If focusing on breathing makes you feel worse, try another approach.
2. Notice your surroundings
Grounding brings attention towards the present. One exercise is to notice:
- Five things you can see.
- Four things you can feel.
- Three things you can hear.
- Two things you can smell.
- One thing you can taste.
Adapt the exercise to your senses and surroundings. Simply noticing a few colours or feeling your feet against the floor may be enough to begin.
3. Reduce one demand
Ask yourself: “What can wait?”
You might pause a conversation, turn off a noisy device or move somewhere quieter. With a child, offer a simple choice: “Would you like a break here or in the quiet room?”
4. Ask for the support you need
Prepare a phrase you can use when words are difficult:
“I need a few minutes.”
“Please explain one thing at a time.”
“Can you stay with me while I work out what to do?”
Children may prefer a gesture, a picture or an agreed signal.
5. Make a personal plan
When you feel settled, write down:
- How I notice I am becoming overwhelmed.
- Two things I can try.
- Who I can ask for support.
- What I would like other people to do.
Keep the plan short and easy to find. Practise it during ordinary moments, and adjust it with experience.
If overwhelm is frequent or is affecting daily life, talk with your GP or an appropriate health professional about tailored support.
You do not need to master every technique. Begin with one manageable step.