When You Can’t Even See the Glass

People often ask whether I am someone who sees the glass as half empty or half full. The honest answer? Sometimes I  am lucky if I can see the glass at all.

There have been moments in my life when challenges felt so overwhelming that I could not access hope, perspective, or logic. My initial response to crisis was often paralyzing fear; confusion, helplessness, and a spiraling sense of darkness when faced with unexpected hardship. And yet, over time, I learned something life-changing:

The way we view a situation determines how we move through it.

When Fear Takes Over

For some of us, crisis does not trigger immediate problem-solving. It triggers panic. When something threatens our sense of safety or peace, the brain shifts into survival mode. Logical thinking becomes clouded. Catastrophic thoughts grow louder. We feel frozen, scattered, or emotionally overwhelmed. For many years, this was my default response. Through therapy, training, and lived experience, I slowly learned that perspective is not something we either have or don’t have, it is something we can practice. It wasn’t easy. And to be honest, there are still moments when I feel the familiar rise of panic. But today, I have tools. And those are the same tools I share with my clients.

Step One: Breathe

When panic creeps in, we begin with something simple yet powerful: We breathe.

Deep, intentional breathing calms the nervous system and creates the space necessary for the brain to return to logical functioning. It slows the spiral. It anchors us in the present moment. Sometimes it also helps to step away from the environment triggering the anxiety. Find a quieter space. Reset. Offering reassurance to yourself during vulnerability is not denial, it is regulation. Telling yourself, “I will be okay. I can handle this,” steadies the mind and restores perspective.

Step Two: Step Outside the Storm

The next step can feel difficult, especially for those whose instinct is worry or catastrophic thinking. I often encourage clients to view the crisis from a third-party perspective. Imagine placing the problem on a mental scale. How heavy is it truly? How much weight does it deserve? When we step outside the emotional intensity, even briefly, we can:

• See multiple sides of the situation

• Identify facts versus assumptions

• Challenge automatic negative thoughts

• Consider alternative outcomes

This shift transforms reaction into response.

Step Three: Break It Down

Overwhelming problems feel paralyzing because they appear massive and undefined. But when we break a crisis into small, manageable tasks, something shifts.

One small action.
Then another.
Then another.

Each step builds confidence. Each small victory restores a sense of control. Instead of feeling fragmented and vulnerable, we begin to feel steady and capable. Slowly, the glass becomes visible and sometimes it even begins to look half full.

You Are Not Alone in the Storm

Every storm eventually gives way to a rainbow. The process can feel exhausting and uncomfortable, but it is achievable especially when you are supported. In therapy, I walk alongside my clients. We cross bridges when we come to them. There is no judgment in the room, only understanding, guidance and practical tools. Facing crisis is part of being human. Panic does not mean you are weak. It means you are overwhelmed. And overwhelm can be managed.

If you are in a season where you cannot see the glass at all, know this:

With the right support, perspective can be rebuilt.
Resilience can be strengthened.
Hope can return.

You never have to navigate the storm alone.

Feel free to check our Therapeutic Tool section for more information.