How do I talk about my feelings?

Talking about how you feel isn’t always easy, especially if you’ve spent a long time coping on your own, keeping busy, or telling yourself “it’s not that bad.” If you’re reading this, that already matters. It means something inside you is asking to be heard.

There is no right way to start. You don’t need the perfect words.

Start where you are

You don’t have to explain everything or make sense of it first. You can begin with something simple, like:

  • “I’m not sure how to say this, but I’m struggling.”
  • “Something’s been feeling heavy and I don’t know why.”
  • “I don’t need fixing, I just need to talk.”

It’s okay if it feels messy or uncertain. That’s normal.

You don’t have to give it a label

You don’t need to know whether it’s “stress,” “burnout,” “depression,” or anything else. Feelings don’t need a diagnosis to be real.

You can describe:

  • how your body feels (tired, tense, flat, restless)
  • what’s changed (sleep, motivation, patience, enjoyment)
  • what feels hardest right now

That’s more than enough.

If saying it out loud feels hard

There are other ways to start:

  • Write it down, even a few sentences you can read or send
  • Text or message someone you trust
  • Show this page and say, “This is what I’m trying to explain.”

Talking isn’t just speaking, it’s finding a way to be understood.

If you’re worried about being a burden

Many people hold back because they don’t want to worry others or feel like they’re “too much.”

Please know this:

Letting someone know how you’re really doing is not a burden, it’s a form of trust. Most people would rather know than have you carry everything alone.

Who can I talk to?

You don’t have to choose the “perfect” person. It could be:

  • a friend, family member, or colleague
  • your GP or another healthcare professional
  • a support service or helpline

What matters most is that you talk to someone.

If you’re still feeling unsure about things, you can call any of the various confidential helplines to talk it through, such as Rethink, Samaritans, SANE or YoungMinds.

There are lots of blog posts out there that look at how to talk to people about your mental health, such as how to talk to your partner. Ditch The Label have put together a short guide on how to talk to your parents about mental health. If you’re employed, you might also want to consider talking to your boss or the HR Team. We know that could be very daunting so read here to see how to go about it.