How do I cope when I feel overwhelmed or stuck?

Feeling overwhelmed or stuck happens to many people. Everyday life brings work pressures, family responsibilities and social commitments. You might find yourself facing deadlines, relationship challenges, health worries or financial concerns. When stress builds up, simple tasks might start to feel impossible.

Some signs include trouble sleeping, difficulties concentrating, feelings of anxiety or sadness, and withdrawing from activities or people. Research revealed that 74% of UK adults feel overwhelmed or unable to cope at some point during the year.

Understanding Why You Feel This Way

There are different causes for feeling overwhelmed or stuck. Sometimes, stress comes from one event, like losing a job or facing a breakup. In other cases, multiple small pressures add up over time. You might feel as though everything is out of your control or that you lack direction. High expectations, whether from yourself or others, can also have an impact.

The NHS reports that persistent stress affects both physical and mental health. Symptoms include headaches, digestive problems, insomnia and a lower immune response. Addressing these feelings early reduces the risk of longer-term problems.

Taking Immediate Steps to Feel Better

You can take several actions to help yourself in the short term.

• Pause and breathe. Take slow, deep breaths, counting to four as you inhale and exhale. This helps slow your heart rate and eases anxiety.

• Break tasks into smaller steps. Focus on one thing at a time. Write down each step and tick them off as you go. This makes tasks feel more manageable.

• Talk to someone you trust. Sharing your worries with a friend or family member provides support and a fresh perspective.

• Move your body. Go for a short walk or stretch. Exercise releases endorphins, which improve mood.

• Set boundaries. Learn to say no to extra demands if your plate is full. Protect your time and energy.

The British Association for Counselling and Psychotherapy (BACP) suggests writing down thoughts and feelings as another first step. Journaling helps you spot patterns and gain insight into what triggers stress

When to Seek Counselling

If feelings of overwhelm or being stuck persist, talking to a professional can help. You might notice that self-help tips bring little relief, or your symptoms start to affect work, relationships or daily life. Reaching out for counselling is a positive step, not a sign of weakness. Many workplaces offer employee assistance programmes to allow you to access counselling.

How Counselling Supports You 

Counselling offers a confidential space where you have time and attention to explore what you are facing. The focus is on your needs and goals. Instead of offering advice, counsellors listen carefully, ask questions and encourage reflection. This supports you in finding your own solutions and building resilience.

A recent study found that people who attended six or more sessions reported a significant improvement in mood, self-esteem and clarity around their problems

Practical Tools From Counselling

You learn practical skills to help manage stress, anxiety and low mood. Examples include:

• Mindfulness exercises. These increase awareness of the present moment and reduce racing thoughts.

• Problem-solving strategies. You learn to break problems down and identify next steps.

• Goal-setting. Your counsellor helps you define realistic, achievable goals and plan how to reach them.

Each session is tailored to your needs. You set the pace and direction.

Support for Different Issues 

Counselling supports many different challenges. These include work stress, relationship breakdowns, grief, family changes, health worries or past traumas. Many counsellors specialise in areas such as bereavement, anxiety, trauma or workplace stress.

Practical Tips For Finding the Right Counsellor

Choosing a counsellor is a personal decision. Consider:

• Qualifications and experience. Look for therapists registered with a recognised body such as BACP or UKCP.

• Special interests. If you want to explore a specific issue, choose someone who works in that area.

• Session format. Decide whether you prefer face-to-face, telephone or online sessions.

• Location. Many therapists offer appointments in person and online.

Making the Most of Counselling

To get the best results, approach counselling with honesty and openness. Set clear goals for what you want from your sessions. Bring notes about things you want to discuss. Between sessions, practise the skills you learn.

What to Expect in Your First Session

Your counsellor will ask about what brings you to therapy, your background and what you hope to achieve. You set the pace. Everything you share stays confidential, except in rare cases where safety is a concern.

Sessions usually last 50 minutes. You meet weekly or fortnightly, depending on your needs and the service you choose. Progress takes time, but every step is positive.

Other Sources of Support

Counselling is not the only form of help. You also have options such as:

• Your GP, who can refer you to mental health support or prescribe medication if needed.

• Charities like Samaritans (www.samaritans.org) or Mind (www.mind.org.uk), which offer support and advice.

• Online forums, where you connect with people facing similar challenges.

• Employee assistance programmes at work.

You do not need to wait until things get worse before asking for help.

Steps To Build Resilience Every Day

You can support your mental health daily by:

• Sticking to a regular routine for sleep, meals and activity.

• Making time for things you enjoy, even if only for a few minutes.

• Connecting with friends or family, even by text or call.

• Practising gratitude by writing down three positive things each day.

• Reducing alcohol or caffeine if these make anxiety worse.

Feeling overwhelmed or stuck is common. You have options for support. Counselling gives you a confidential space to explore your feelings, build skills and regain a sense of direction. Early action often leads to quicker improvements.

If you’d like to explore whether counselling is the right fit for you, please feel free to get in touch for a confidential chat.