Overcoming overwhelming emotional distress can be challenging, but there are several strategies you can try:
Acknowledge Your Feelings: Recognize and accept that you’re experiencing distress. It’s okay to feel this way.
Deep Breathing: Practice deep breathing exercises to help calm your nervous system. Inhale deeply for a count of four, hold for four, and exhale for four. Repeat.
Grounding Techniques: Focus on your senses. Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This can help you stay present.
Talk to Someone: Share your feelings with a trusted friend or family member. Sometimes, just talking about what’s bothering you can provide relief.
Mindfulness and Meditation: Engage in mindfulness or meditation practices to bring your attention to the present moment and reduce anxiety.
Physical Activity: Exercise can release endorphins, which are natural mood lifters. Even a short walk can help.
Self-Compassion: Be kind to yourself. Avoid self-criticism and negative self-talk. Treat yourself as you would a friend in distress.
Seek Professional Help: If your distress is persistent or interfering with your daily life, consider speaking with a therapist or counselor who can provide guidance and support.
Journaling: Write down your thoughts and feelings. Journaling can help you gain clarity and process your emotions.
Distraction: Engage in activities you enjoy or that require focus to temporarily shift your attention away from distressing thoughts.
Remember that it’s okay to seek help from a mental health professional if you find it difficult to manage overwhelming distress on your own. They can provide specialised guidance and support tailored to your needs.