When You're Drowning in Overwhelm

Feeling overwhelmed or stuck in an emotional crisis? Learn 3 simple, practical tools to handle overwhelm, regain control, and move forward with confidence.

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What do you do when you feel completely overwhelmed—like life is piling on faster than you can handle it? Whether you're facing daily overwhelm or a full emotional crisis, this episode will walk you through practical, research-backed tools to help you regain control and move forward.

In this Therapy in a Nutshell-style episode, we break down what to do when you're overwhelmed and nothing seems to be working. You’ll learn how to reframe an emotional crisis as an opportunity for growth, identify the skills you may be missing, and take small, actionable steps to build resilience.

We’ll explore real-life examples of overwhelm—from parenting stress to burnout and depression—and show you how people move through emotional crisis by doing something different, asking for help, and building new coping strategies.

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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.

In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.

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