ALPIMS • Everyday emotional support
Overwhelm &
intense emotions
Make room for what you feel, reduce demands and choose one safe next step.
You do not need to work through every tool. Start with what is useful now.
If safe, pause the task or conversation. Reduce unnecessary input and ask for time, space or practical help.
You do not have to explain everything while overwhelmed.
Different kinds of overwhelm
Overwhelm can involve emotions, sensory input, physical symptoms or too many demands at once. Experiences vary; distress alone does not identify a diagnosis or its cause.
The aim is to make the situation more manageable while protecting your wellbeing and other people’s safety.
What would help most?
Open a coloured topic for practical ideas and links. If pop-ups are unavailable, the tips open as dropdowns.
External links open in a new tab, keeping ALPIMS open.
Make the next few minutes easier Open practical tips + resources
You do not have to solve the whole problem right now.
- Pause a non-essential task or difficult conversation if safe.
- Choose somewhere more comfortable, with an easy exit.
- Reduce one demand: noise, questions, messages or decisions.
- Ask for time or practical help.
- Postpone important messages or decisions until you can consider them more clearly.
Try: “I am overwhelmed. I need a pause. We can agree when to return to this.”
A pause should preserve everyone’s safety and freedom to leave.
CCI: tolerating distress External site ↗
My short overwhelm plan — Coming soonComfort, grounding & sensory needs Open practical tips + resources
- Notice one neutral thing around you: a familiar object, colour or sound.
- Choose a comfortable position and reduce glare or unwanted sound.
- Use a familiar comfort item if it helps.
- Keep your eyes open if closing them feels uncomfortable.
- Let breathing remain natural; you do not need deep breaths or breath-holding.
Grounding is optional. Stop or change an exercise if it increases distress, dizziness or sensory discomfort.
You do not need to use ice, cold immersion or intense exercise to manage feelings. Choose options that fit migraine, POTS, ME/CFS, asthma and other health needs.
National Autistic Society: sensory processing External site ↗
Comfort options that suit me — Coming soonName the feeling & choose one action Open practical tips + resources
A short description may be enough: “angry,” “afraid,” “hurt,” “too much” or “not sure.” You do not have to identify the exact emotion.
- Notice the urge without needing to act on it immediately.
- Choose one safe action: pause, ask for help, write a note or move to a quieter place.
- If useful, separate what happened from what you fear it means.
- Later, consider whether you need comfort, a boundary, practical change or professional support.
Taking feelings seriously does not mean that every conclusion reached while distressed is accurate.
CCI: distress tolerance resources External site ↗
Understanding feelings without over-analysing — Coming soonAdapt everyday tasks and expectations Open practical tips + resources
- Make the task smaller, defer it or share it.
- Check whether a meal, drink, rest or prescribed symptom support is needed.
- Use one written prompt if remembering is difficult.
- Reduce the number of choices or questions.
- Allow a lower-demand version of the day.
Emotional support and practical support can work together. A coping exercise does not replace needed care, accommodations or a change in an unsafe situation.
With PEM, account for cognitive and emotional demand as well as physical activity; avoid a catch-up push after distress settles.
NHS: ADHD strategies and support External site ↗
NICE: ME/CFS guidance External site ↗
A lower-demand day — Coming soonSupport someone without adding pressure Open practical tips + resources
- Speak briefly and calmly; allow processing time.
- Ask: “Would space, quiet company or practical help be useful?”
- Avoid unwanted touch, repeated questions or demands for eye contact.
- Respect an exit or request for distance.
- Save detailed discussion for a calmer time.
You can acknowledge distress without agreeing with every interpretation.
Support does not require accepting threats or harm. If safe, use a clear boundary: “I want to help. I am stepping away from shouting; we can return to this later.”
National Autistic Society: understanding meltdowns External site ↗
Support and boundaries during overwhelm — Coming soonRecover, repair & get more support Open practical tips + resources
- Leave recovery space before starting another demanding task.
- When ready, notice one helpful support and one change for next time.
- If your behaviour hurt someone, acknowledge the impact and agree a safer plan.
- Discuss recurring episodes or distress affecting daily life with a suitable clinician.
Skills such as pausing, self-soothing and asking for help overlap with distress-tolerance approaches, including DBT. This page offers practical options, not a full therapy programme.
Ask for care that accounts for neurodivergence, trauma, disability and physical symptoms. New or severe physical symptoms still need appropriate assessment.
CCI: distress tolerance and action planning External site ↗
Healthdirect: mental health support External site ↗
Adaptable DBT tools — Coming soonA phrase you can borrow
“I am overwhelmed and need fewer demands. Please give me time, ask one thing at a time, or help with the practical next step.”
Adapt the words, write them down or ask someone to speak with you.
If you need urgent support
If you or someone else is in immediate danger, call 000 in Australia or go to an emergency department.
For crisis support, call Lifeline on 13 11 14. Text and chat options are available through Lifeline.