3 Ways You Can Cope When Things Feel Out Of Control

Updated: Nov 1, 2021


Mental Health

Sometimes, it feels that life is spiralling out of control, that things are slipping out of our hands and into the void and that there’s nothing we can do about it. And we find ourselves feeling so helpless and confused.

These feelings, although quite daunting, are valid and normal. And it’s important to know that this will eventually pass, and things will get better in time.

But as you are trying to navigate this difficult time, it’s essential to practice healthy coping mechanisms to get you through it.

– Write Down How You Feel

When you feel overwhelmed, your mind can be all over the place, and that can make it hard for you to process your thoughts. Writing down your thoughts and feelings on paper can help you get things off your chest and allow you to process them.

This practice is especially helpful when you notice that you are directing negative thoughts to yourself. When you write everything in your mind and read it to yourself as if it were someone else’s words, you start to see that you are not your thoughts. You realize how negatively you speak towards yourself, and with this realization, you can begin to show yourself more kindness and compassion.

Writing your thoughts and feelings down gives you a way to release all that negative energy you’re experiencing. This is why many people love to journal. Journaling allows you to express your emotions instead of bottling them up. It also helps clear your mind and gives you a new perspective on your situation.

– Focus on What You Can Control

It can be scary when things feel out of our control. However, the first step is to acknowledge that these things happen and not blame yourself for something you can’t control. By accepting this, you can free yourself from guilt and remove yourself from the situation.

The next thing you can do is to focus on what you can control. By putting your attention into other things you can control, you’re building back your confidence and giving yourself a chance to accomplish something.

Think of it as checking something off your to-do list. When you tick something off your list, you instantly feel good because you’ve accomplished something, no matter how small that thing maybe.


Now, we’re not asking you to start a project or go running. We understand that you are in a vulnerable state right now and will likely have little energy to do anything productive. But you can always start small.

Ask yourself what you do have control over. Perhaps you’re feeling hungry. Put in a little energy to get yourself something to eat. See how you took control of that situation? Pat yourself on the back for taking control of that aspect of your day. Now, try to look for other things that can make you feel in control.

– Talk to Someone

When times are rough, it always helps to have someone there to listen to you. Often, when you say things out loud, you begin to see the situation from a different perspective. Talking to a loved one you can trust to listen to you without judgment can really help you get through a tough time. When things feel out of control, it’s good to know that there are people out there who care about you and support you.

And when these emotions feel too much for you to handle, don’t hesitate to seek professional help. A mental health professional will listen to you without judgment and help you process your thoughts and emotions. They will provide you with solutions and guide you through your journey of overcoming these overwhelming feelings.

Final Thoughts

When life gets tough, it’s essential to take care of your mental health. By practicing healthy coping mechanisms, you allow yourself to process your emotions without judgment. Remember to make an effort to be kind and compassionate to yourself during this challenging time and forgive yourself for the things you can’t control.

If life feels out of control, don’t hesitate to seek the help of a mental health counsellor. At Ward & Associates Psychological Services, we provide therapy for anxiety disorders, couples counselling, PTSD Treatment, and more in Sherwood Park. We also offer video counselling for clients anywhere in Alberta. Book an appointment now!

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