The back of a girl looking our a window.

It's totally natural to feel overwhelmed from time to time. The important thing is knowing that you won't feel like this forever.


There are lots of things you can do to bring yourself back to an even keel. Here are a few of them:


Take some time for yourself

If you’re around your family or other people and you feel close to tears or close to snapping at someone, it’s time to take an emotional and physical time-out before you say or do something you regret.

Exercise outdoors

Taking a walk in the great outdoors is a fantastic way to clear your mind. If you can, try to do it without listening to music or a podcast and just let your thoughts play out without trying to put them in particular order.

Read something

Distraction is always a nice escape from feelings overwhelmed so if you’re in the middle of a great book or just enjoy reading about your favourite celebrities or sports stars, take a few minutes to read the latest news about them until you feel calmer and more relaxed.

Listen to your favourite music

We’ve all got a favourite singer or album that speaks to us in a way that nothing else does. When you’re feeling overwhelmed, that’s the time to put on that music. Sing along with the relatable lyrics, dance it out, scream into an invisible microphone – whatever it takes to exorcise those negative feelings until you’re back on an even keel again.

Do some deep breathing

If you think you can’t meditate, you’re wrong. In a nutshell, meditation is about slowing down your breath. It encourages you to clear your mind by focusing solely on your breathing. If outside thoughts come into your mind (and they will) that’s fine, just bring your attention back to your breathing. In for 4, hold for 4, out for 4, hold for 4….

Write out your feelings

Do you keep a diary? If you do, you’re ahead of the game on this one. Take it out and write about what’s happening to make you feel so overwhelmed. Once you’ve done that, try to write it from a different perspective – your parent, friend, sibling or whoever is involved.

If you don’t keep a diary, try writing it out on a computer, read through it and then delete it once you’re finished. Or write it on a piece of paper and dip it into a glass of water when you’re done so no-one can read it.

Take a nap or go to bed an hour earlier than usual

If you don’t know the massive effect sleep has on your mental and physical wellbeing, let this be your wake up call (no pun intended!).

Sleep is VITAL in order for you to feel happier and more balanced in your everyday life. If you are experiencing sleeping difficulties, talk to someone to find the best solution for you.

In the meantime, when you’re just feeling overwhelmed about a particular situation, taking a 15 minute nap or going to bed an hour earlier can make a big difference to your mood and subsequently, your perspective.

Talk to someone

Getting the problem off your chest will always make you feel less overwhelmed and more calm about any issue. If you don’t feel like you can talk to a family member or friend, you can always call Childline on 1800 66 66 66 or live chat on

We’re here 365 days a year, 24 hours a day for a free, confidential and non-judgemental chat about anything that’s going on in your life.

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