When life feels unmanageable, even the thought of starting therapy can seem overwhelming. It can feel like justonemorething on top of a heap of things that are not getting done. So is not unusual for people to delay seeking help because they feel stuck in a cycle of exhaustion, stress, and uncertainty. Yet, therapy can provide a safe place to begin unravelling these feelings. This article offers guidance on how to take those first steps when everything feels too much.
Understanding Overwhelm
Overwhelm often arises when external pressures, internal demands, or unresolved trauma exceed our ability to cope. Signs may include:
- Difficulty concentrating or making decisions
- Feeling paralysed by even small tasks
- Heightened anxiety, irritability, or emotional exhaustion
- A sense of being “stuck” or unable to move forward
Acknowledging overwhelm as a legitimate emotional state is a vital first step. Therapy does not demand that you arrive with everything figured out—it welcomes the uncertainty.
First Steps Towards Therapy
Allow yourself to begin small
You don’t need to commit to long-term therapy immediately. Sometimes booking a single session, or even making an enquiry, is enough to start moving. Meeting someone who wants to help is one thing, but you have to be sure that they are the right person for you.
Seek a therapist who feels safe
Finding a therapist you can feel comfortable with is more important than choosing the “perfect” modality. Research suggests that the quality of the therapeutic relationship is one of the strongest predictors of success (Norcross & Lambert, 2019).
Focus on your immediate needs
Instead of worrying about long-term change, begin with what feels most urgent—whether that’s reducing panic attacks, processing a recent loss, or simply having a space to talk.
Be honest about feeling overwhelmed
It is okay to tell your therapist that you don’t know where to begin. A skilled therapist can help you slow down, clarify your priorities, and find a manageable pace.
Therapeutic Approaches That Can Help
Different approaches may offer particular support for those feeling overwhelmed:
| Approach | Helpful for | Why it helps |
|---|---|---|
| Relational psychotherapy | Feeling disconnected or unsupported | Emphasises safety and human connection |
| Mindfulness-based therapy | Stress, overthinking | Encourages grounding and presence |
| Trauma-focused therapy | Overwhelm linked to past trauma | Builds safety while addressing difficult memories |
Building Support Around You
Therapy is just one part of support. Creating a network—whether through friends, support groups, or small daily routines—can make therapy more effective. Even small practices such as gentle breathing, journaling, or short walks can help you build resilience while beginning therapy.
A Gentle Invitation
If you are reading this while feeling overwhelmed, consider this article an invitation rather than a demand. The first step might be as simple as sending a message to a therapist, or writing down how you are feeling. Therapy is not about having everything sorted before you begin—it is about starting where you are. None of us is the complete package.
References
Norcross, J. C., & Lambert, M. J. (2018). Psychotherapy Relationships That Work III. Psychotherapy, 55(4), 303-315. https://doi.org/10.1037/pst0000193
Resources
- Mind (UK): https://www.mind.org.uk
- Psychology Today: https://www.psychologytoday.com/gb
- NHS Every Mind Matters: https://www.nhs.uk/every-mind-matters