Hey Teens: How to Ask for Help When the Holidays Are Overwhelming

Dec 2

The holidays can be fun, but they can also feel like… a lot. Family, social events, and schoolwork can pile up and get overwhelming. The good news is you don’t need perfect words or big steps to feel better; even small ways of reaching out can make a difference. Saying “I need help” might sound huge, and that’s okay. You don’t need perfect words; just start small.

Here are some ways to ask for help:

“Wanna hang out? I need a break from all this holiday chaos.”

“Feeling stressed, can we talk soon?

“Can you text me later? Today’s been rough.”

You don’t have to have it all figured out. Reaching out is a win, even if it’s just a quick DM or text.

Start With Someone You Trust. Think about the people in your life who care about you, a parent, a teacher, a coach, or even a school counselor. They don’t need to have all the answers; they just need to listen.

Try saying: “I’ve been feeling really stressed and could use someone to talk to.”

Text It Out. Talking face-to-face can feel uncomfortable. Sending a text is often easier. It gives you space to say what’s on your mind without pressure.

Try saying: “Can we talk later? I’ve been having a tough time.”

Write It Down. When the words just won’t come out, jot them down in a notebook or your phone. Writing it out can help clear your head and make it way easier to share later.

Try saying: “I’ve been feeling super anxious and could use some support.” or “Things have been rough lately. I need someone to talk to.”

Use “I” Statements. Instead of saying “Instead of saying “You don’t understand me,” try flipping it to talk about your feelings. This makes the conversation less tense and easier for the other person to listen.

Try saying: “I feel super stressed and need someone to talk to.”

Start Small. If saying “I need help” feels too big, keep it simple. Even a tiny step counts.

Try saying: “Lately I haven’t felt like myself” or “I’m kind of struggling right now.”

Use Hotlines or Apps. If things feel really overwhelming, you don’t have to wait. There are people ready to talk right now:

988 Suicide & Crisis Lifeline (call or text)

Crisis Text Line (text HELLO to 741741)

Apps like Teen Line

Ask for Professional Help. School counselors, therapists, or doctors are trained to help. You are not alone.

Try saying: “Can you help me find someone to talk to? I need some support.”

Why This Works

Research shows that 40% of high school students reported feeling persistently sad or hopeless in the past year. Reaching out, even in small ways, helps teens feel less alone and more supported. Writing, texting, or talking to someone you trust are all proven strategies to lower stress and improve mental health (Jenco, 2024).

You don’t have to say it perfectly. Just reach out. Starting small is still starting.

Written by :

Cassandra Stroop, MSW, LSW

Senior Specialist, Community Engagement

ADAPT for Life

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