Dr Radha: Tips for coping when you're overwhelmed

We caught up with Dr Radha Modgil – a practising NHS GP, broadcaster and campaigner for wellbeing – to get her top tips for coping when you are feeling overwhelmed. Here's her advice…

How to cope when you're feeling overwhelmed

"Human beings are amazing – the way our bodies and brains work, what we can achieve and what we can deal with. But even we have our limits, and when we have too much stress, uncertainty or challenge for too long, or we face problems without having the skills or knowledge or support to cope with them, then it can all feel too much – and we get overwhelmed."

"We can experience intense feelings like we are unable to cope with what we are facing. If you have ever felt it at some point, then be reassured you are not alone – we have all felt that way at some point. The good news is that when we recognise what is happening inside ourselves, we can take practical action to help us feel better, and either get back in control or let go of things we cannot influence. Learning how to do this and what works for us in an overwhelming situation helps us to not feel so scared of life or what might happen because we start to trust ourselves. We know how to help ourselves and we know when and who to ask for support if we need it. Here’s a few tips that might just help you."

Dr Radha's tips to help you feel more calm

1. Stop and take a breath

"It's tempting to carry on just so we can get things done, but actually pausing, taking a break and a deep breath helps relax and calm us down. Then we can think more clearly and make good decisions."

2. Talk about it

"You'll get overwhelmed sometimes. Talking it out, asking someone for help and telling them how we feel makes us feel like we are not on our own."

3. Take a step back

"Make a list of things that feel overwhelming. What can you put on hold, cut back on or stop altogether? Problem solving helps us feel more in control."

4. Break things down

"Overwhelm can come from too much future thinking. For the things on your list that you can't put on hold, try breaking them down into the next step, the next decision, the next moment, and problems will feel easier to manage."

5. Do things you enjoy

"Focus on activities that fill your emotional energy up and make you feel joyful: sport, art, music, hobbies and connecting with your friends. Even small things, for short bursts of time, can make a big difference."

For more awesome advice and top tips for before, during and after results day, check out our results day section of our Exams and Revision page.

If you need support

You should always tell someone about the things you’re worried about. You can tell a friend, parent, guardian, teacher, or another trusted adult. If you're struggling with your mental health, going to your GP can be a good place to start to find help. Your GP can let you know what support is available to you, suggest different types of treatment and offer regular check-ups to see how you’re doing.

If you’re in need of in-the-moment support you can contact Childline, where you can speak to a counsellor. Their lines are open 24 hours a day, 7 days a week.

There are more links to helpful organisations on the BBC Bitesize Action Line page for young people.