Life can throw a lot at you. Whether it’s pressure from school, family drama, social media, or just feeling like you can’t keep up – when things start piling up, it’s easy to feel like you’re losing control.
This feeling is more common than you might think. Stress, anxiety, or even big life changes can make it hard to stay grounded. But understanding why it happens is the first step to feeling more in control again.
Here are some signs that things are starting to get a bit much right now:
These are just some of the ways feeling out of control can show up, but it’s different for everyone. Recognising the signs early can help you take action before things build up too much.
When things feel like they’re spiralling, it helps to have some go-to strategies to calm your mind and body. Below are a few simple ways to cope. Start with what feels easiest and build up from there.
Try a quick breathing exercise, like inhaling for four seconds, holding for four, and exhaling for four. This can help slow your heart rate and clear your head.
Focus on your surroundings. What can you see, hear, and feel right now? This can help bring you back to the present moment.
Physical activity, even a short walk or some stretches, can release built-up tension and boost your mood.
Do something you enjoy, like drawing, listening to music, or playing a game. Healthy distractions can give your mind a break from stress.
If you’re feeling overwhelmed by everything you need to do, try breaking big tasks into smaller, manageable steps. Focus on one thing at a time instead of trying to tackle everything at once.
If people or situations are draining you, it’s okay to set boundaries. Saying "no" sometimes or stepping back can protect your energy.
Be kind to yourself – it’s always important to look after ourselves, but that’s especially the case when we’re going through a tough time. Try to make time to do things you enjoy, and celebrate your achievements, no matter how small.
When you’re feeling overwhelmed, it can seem impossible to get things back on track. But there are practical steps you can take to feel more in control again. You don’t need to fix everything all at once – just focus on one thing at a time, and slowly, you’ll start to feel more balanced. Here are some steps you can try:
Sometimes, even after trying different ways to cope, things might still feel too much to handle on your own, and that’s okay. Knowing when to ask for help is a sign of strength, not weakness. Here are some signs it might be time to reach out:
If you’re feeling this way, talking to someone you trust is a good first step. This could be a friend, family member, teacher, or faith leader. If you don’t know who to talk to, you can contact a helpline for support.
You can also speak to your GP. They can discuss different things you can do to get better and get you the help you need. This could be counselling, a support group, or medication. You don’t have to wait until things get really bad to seek help. Sometimes just having a chat with someone who listens can make a big difference.
Sometimes, life gets so overwhelming that you might feel like you can't cope at all. When that happens, don't wait. Reach out for help right away.
If you feel unsafe or like you might hurt yourself, go to your nearest A&E or call 999.
Find out who to contact on our urgent help page.
If things get really tough, you might have to go into a hospital so that you can get better. This is scary. But know that it’s only happening for your safety and wellbeing. If this happens to you, we have lots of information on what to expect, what your rights are, and real stories from other young people who’ve been through it.
If you’re feeling out of control and need help, we have information and advice in our guides to support you.
Sometimes, when life feels very overwhelming, you might experience things that seem unusual or hard to explain. You could start hearing, seeing, or believing things that others don’t. If you’re experiencing this, it could be a sign of psychosis or similar conditions, like bipolar disorder or mania.
This can be really confusing and scary but know that there’s support available if this happens to you.
Some signs you might be experiencing psychosis or a similar condition include:
If you’ve been having experiences like this, it’s important to talk to someone about what’s going on. These experiences can happen for a lot of reasons, like high stress, lack of sleep, or mental health conditions. Talk to your GP to get help.
Take a look at our guides for more advice.
Whatever you’re struggling to control in your life, we have information and advice that can help.
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