Swati Abbott, Director | Talkspace
Many people experience periods of feeling overwhelmed or isolated and may hesitate to seek help, unsure if their struggles are significant enough. Mental health professionals stress that seeking support is important at any stage, not just during crises.
Identifying and naming emotions can help reduce their intensity and provide clarity. According to some psychologists, using tools like the wheel of emotions—which outlines six basic human emotions identified by Paul Ekman: anger, disgust, sadness, happiness, surprise, and fear—can make it easier for individuals to articulate what they are experiencing.
Reaching out to trusted friends or family members before a situation escalates is encouraged as an act of self-care. Simple statements such as “I’m not looking for advice or solutions, just someone to listen. Would that be okay?” can open conversations without pressure for immediate solutions.
“Reaching out to someone you trust, such as friends or family, can help you strengthen connections with others and alleviate feelings of loneliness,” said Talkspace therapist Dr. Olga Molina, D.S.W., LCSW.
For those who do not feel comfortable talking with close contacts, alternative options exist. Helplines like 988 in the United States offer confidential crisis support; peer groups and online forums provide spaces where individuals can connect anonymously with others who have similar experiences.
When no one is available to talk in real time, expressive writing methods such as journaling or recording voice memos can serve as outlets for processing thoughts and emotions. Research suggests these practices may aid in personal growth and emotional regulation.
Therapy remains a valuable resource regardless of the severity of one’s situation. It offers a structured environment for exploring emotions and building resilience over time. Benefits include reduced symptoms of anxiety and depression as well as improved relationship quality.
“Consider seeking a professional therapist if you feel that you have no one to talk to. Therapists will listen without being judgmental and will help you express your feelings and problem-solve issues that you are facing,” Dr. Molina added.
Finding the right therapist may take time but is considered worthwhile for ongoing mental health maintenance. Online therapy platforms like Talkspace offer flexible options including messaging, video, or phone sessions with licensed therapists.
Whether connecting with others directly or using self-reflection techniques like journaling, taking steps toward communication is viewed by experts as essential for well-being.