When You’re Feeling Overwhelmed, Hopeless, or Out of Control

A Guide to Safety, Support, and Next Steps

There are times when emotional pain can feel overwhelming—like things are spiraling, out of control, or too heavy to carry alone. You might be experiencing thoughts of harming yourself, feeling hopeless, or struggling to regulate your emotions.

If that’s where you are right now, this matters: you don’t have to navigate this alone—and there are clear steps you can take to stay safe and supported.

This guide is meant to help you understand what to do, when to reach out, and how to get the level of support you need.

Recognizing the Severity of What You’re Experiencing

You may need additional support if you are experiencing:

• Ongoing thoughts of self-harm or suicide

• Feeling out of control or unable to regulate emotions

• Rapid mood changes, agitation, or emotional intensity

• Isolation or withdrawing from others

• Disrupted sleep or major changes in energy

• A sense of hopelessness or feeling like a burden

These are not signs of weakness—they are signals that more support is needed right now.

Step 1: Follow a Personal Safety Plan

If you do not have a safety plan, we recommend creating one as soon as possible.

👉 [Create Your Personal Safety Plan Here]

If you have a safety plan, begin there.

A safety plan may include identifying warning signs, using coping strategies such as walking or grounding exercises, reaching out to trusted supports, and removing access to anything that could be used for harm.

If you do not have a safety plan, your first step is simple: do not stay alone—reach out to someone you trust.

Step 2: When to Contact a Therapist

Reach out to your therapist if your symptoms are increasing, becoming more frequent, or you feel emotionally unstable but still able to stay safe.

At Akua Family Therapy, we may increase session frequency (if availability allows), help you build structure and stability, and support you in navigating difficult emotions.

However, therapy alone may not be enough during higher levels of distress.

Step 3: When to Call the 988 Suicide & Crisis Lifeline

Call or text 988 if you are having thoughts of suicide or self-harm, feel overwhelmed and unsure if you can manage on your own, or need immediate emotional support outside of therapy sessions.

988 provides free, confidential, 24/7 support with trained counselors who can help you stabilize in the moment.

Step 4: When to Call 911 or Go to the Emergency Room

Call 911 or go to the nearest emergency room if you feel like you may act on thoughts of harming yourself, cannot keep yourself safe, or are experiencing severe distress or loss of control.

This is not overreacting—this is protecting your life.

Step 5: How to Talk to a Friend or Loved One

If you’re struggling, it can feel difficult to reach out, but you don’t need the perfect words.

You can say:

• “I’m not okay right now. Can you stay with me or talk with me?”

• “I’ve been having a hard time and could use support.”

• “I don’t feel safe being alone right now.”

You don’t have to explain everything. You just need to open the door to support.

How to Support a Friend Who Is Struggling

If someone you care about is experiencing these symptoms:

Stay Present

Listen without trying to fix everything. Take their feelings seriously.

Encourage Help

Gently suggest reaching out to a therapist or calling 988. Offer to stay with them while they make the call.

Reduce Isolation

Spend time together and help them stay connected to others.

Take It Seriously

If they express suicidal thoughts, do not ignore it. Help them access immediate support.

Know Your Role

You are a support—not the only support. Encourage professional help alongside your presence.

Finding a Therapist Who Fits Your Needs

If you are looking for additional support, a helpful resource is Psychology Today. You can search for therapists in your area, filter by specialty, and find providers who accept your insurance.

At Akua Family Therapy, we currently accept:

• HMSA

• HMSA Quest

• UHA

• HMAA

• United Healthcare (commercial plans)

We also offer cash pay options with our skilled pre-licensed therapists, providing accessible and affordable care under supervision.

The most important step is getting connected to care that fits your needs and level of support.

Understanding the Role of Akua Family Therapy

At Akua Family Therapy, we are committed to supporting our clients with care, structure, and guidance.

However, it is important to understand our role clearly:

• We are not a crisis center

• We are not equipped to provide 24/7 emergency support

• We primarily support relationship therapy and mild to moderate mental health concerns

We do work with clients experiencing moderate to severe symptoms. In these cases, we strongly recommend:

• Medical evaluation and psychiatric support

• Following a safety plan consistently

• Accessing higher levels of care when needed (such as intensive outpatient or hospitalization)

We may offer multiple sessions per week if availability permits, but your safety always comes first.

When Your Therapist Is Unavailable

If your therapist is out of the office, on vacation, or unavailable outside of your scheduled session:

• Follow your safety plan

• Reach out to your support system

• Call 988 for immediate support

• Call 911 or go to the emergency room if you are not safe

Do not wait for your next appointment if you are in distress.

You Are Not Alone

If you are reading this and struggling right now, pause for a moment.

You’ve already taken a step by seeking support. That matters.

There is help available. There are people who care. And there is a path forward—even if it doesn’t feel clear right now.

Take the next step. Reach out.