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Published on April 11, 2019

Signs of a Nervous Breakdown (And How to Survive It)

Signs of a Nervous Breakdown (And How to Survive It)

Life is full of contrast, which means that up’s and downs are a given. Although when the lows get to a point where there’s an inability to function and getting through the day is questionable, attention to your mental wellness is much needed.

Whether you feel like you’ve come close to breaking down completely or not, this article can help you identify symptoms that frequent negative mental states. With awareness, you can learn about symptoms and gain knowledge about self care practices in order to help boost your energy and get you back on your feet when you feel like falling apart.

With that said, it’s important to realize that we all need help at one time or another in life. It’s unfortunate that a lot of us walk around carrying large amounts of stress and worry that we keep to ourselves because we have created the story that “we should” be able to handle things on our own. That could not be the furthest thing from the truth.

I believe and have seen for myself that a strong and successful person knows when to get and ask for help.

As you’ve probably heard before, everything in life has a process and takes time, as does getting to the point where you’re on the verge of a nervous breakdown.

Little ways of not listening to your needs and self care eventually lead to huge cracks that become apparent within your mood and the overall state of your life. Not functioning properly is a sign that you’re off and out of balance. To what degree is what determines how close you are to breaking down completely emotionally.

However, being on the verge of a nervous breakdown is a severe state of mind and body. It deserves and demands serious attention.

Signs of a Nervous Breakdown

Awareness is always the first step toward helping yourself, therefore here are some tell tale signs that your attention to your self care and wellness is needed, like STAT.

1. You Feel Totally Out of Balance

When your mental, physical and spiritual self is out of balance, you will not be functioning well.

Being off balance will effect and show up in all ares of your life: relationships, work, health, etc.

Some of us can feel “off” for a day or so and then find our footing. Even if your “off” lasts for weeks and months at a time, this can be a sign that there’s a bigger issue to address.

2. Your Self Care Is Close to Zero

The energy that you give toward your self care acts as the foundation of how you show up in your life. When you’re struggling emotionally, often, self care is the first thing to go.

Forgetting to eat, eating too much, sleeping too much or sleeping too little. Eating unhealthy foods, not exercising and moving your body properly and not connecting socially with others. These are all ways that you neglect taking good care of yourself, which eventually will have a major consequence.

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3. You Lost Your Joy

When you lose your excitement and curiosity for life, it’s hard to feel and be happy.

Note to self: Nothing is worth losing your joy over.

Living to others expectations, doing for everyone other than yourself, feeling unheard in your relationships and feeling lost in your life are all ways that joy can get depleted.

Feeling joy is what living a good life is all about, so when it’s gone that’s a huge red flag.

4. Your Physical Body Is Doing All Sorts of Strange & Unhealthy Things

Your physical body holds your hard emotions, which is why stress that stays stuck in the physical body, often turns into illness.

Your body is always communicating with you via your symptoms. Your body is and will always be talking to you, sometimes screaming if you don’t listen initially.

When you’re nearing a nervous breakdown, here are some physical signs that you can experience:

  • Tight muscles
  • Sleep disturbance
  • High Anxiety
  • Loss of appetite or increase
  • Reaching for substances/activities to cope or fill a void whether it be alcohol, drugs, food, sex, etc.
  • Scattered energy, going to fast, fight or flight energy
  • Panic attacks
  • Depression, extreme sadness
  • Mood swings

Pay attention to your body because it’s always talking to you through your physical sensations and symptoms.

5. You Have Thoughts of Self Harm

Thoughts of self harm and getting to a point where you’re seriously thinking about taking your own life is a serious matter. This state of mind needs professional attention and is a clear tale sign that you’ve hit the bottom and need help getting back up.

Now that you have some awareness around what entails the brewing and growth of living at a mentally unbalanced level, it can be life changing for you to have tools to get yourself back into balance, back into your body and back into a more peaceful state of mind.

How to Deal with a Nervous Breakdown

Here are some ways to get your good vibes to start flowing again:

1. Press the Pause Button

Learning, universally, to go slower in your life will be to your advantage.

Take time to do the little things that bring you joy because, guess what, it’s usually a combination of all the little things lumped together that elevate your level of happy.

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Another side effect of going slower in your life is the ability to see, hear and view things from another perspective. When you’re walking the path of life vs. sprinting, your eye has more time to observe and retain information presented.

Looking at your life and taking the time to slow and pause long enough to catch your breath, and make sure that you’re going in a direction that you want to go is so important.

When we pause long enough, we turn off that “auto pilot” function from within which lets us see if what we’ve been doing “just because it’s what we do” is serving us.

When in doubt: Pause and then proceed

2. Remember That Less is More

There’s a false message in our world that more is better and it’s just not so.

Quality over quantity, friends.

Think about the things in life that really matter. You can have thousands of “friends” on social media, but when you’re in the mist of a major life struggle, who do you call?

Value what really matters. Take the time to trim the fat out of your life that is just created noise, not joy.

3. Clean House

Once you’ve gone over the reality of what you’re giving your time too with a fine toothed comb, it’s time to clear out and rid of what’s not serving you. I’m referring to both an internal and external level clean out.

Look at your living space, work space, and internal world. I recommend starting with cleaning out external objects as often it’s easier for us to work with things we can see, touch and feel.

Clean out items and rid of objects that are simply just taking up space. A great book to read to inspire and help you navigate this task is: The Life Changing Magic of Tidying Up by Marie Kondo.

4. Clean Up Your Mind Space

After you’ve cleared your external space, you might feel and have more of a knowing for where to begin with your internal mind space, as they are connected.

I would point you toward looking at your habits, your relationships and generally speaking, how you spend the hours of your life. What you spend your precious time doing is what creates your reality. Change your habits and you will change your life.

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Pay attention to the internal thoughts and voice that is playing constantly in your head. Get in tune with what this voice is saying, as if it’s separate from you, an inner roommate, if you will.

Spend time evaluating if this is a negative or positive roommate. If you notice that the messages and words from this voice are critical, that’s great information for you to become aware of. If you notice that your internal voice happens to be bringing you down, you can work on changing the tape to something way more uplifting.

A thorough look at your core beliefs can also be of great benefit. What we believe to be true about ourselves dictates our thoughts, which influences our actions and creates our reality.

Our beliefs are really that big of a deal. They have the power to make or break us, therefore, make sure you have laid down some pretty solid beliefs for yourself.

5. Get in Nature Baby

I cannot express this enough. Getting out where you’re exposing yourself to the natural rhythm of the life cycle and breathing in fresh air offers a huge reset.

Making a point to get in nature as much as possible, especially for those of you working in tight, closed office environments is beyond important for your health and mood.

Being in natural elements is healing: Straight up. Consistently giving yourself the gift of being in nature will help elevate your mood and enhance your level of functioning. It’s the best thing for the health of your body, mind and spirit.

6. Move Your Body

If you’re not moving your body in some shape or form regularly, that can be a huge reason why your mind and body feel so unstable.

Getting your blood pumping and releasing toxins and negative energy greatly strengthens your life force.

Beyond inviting you to go to a gym (Go for it if that’s your jam), I invite you to tap into an activity that you really connect to and enjoy.

Best case scenario is that this activity is outside, so you can get a two for one with exposing yourself to nature as you do something healthy for your physical body.

Walk the beach, skateboard, take a mountain trip to ski or snowboard, go surf, paddle board, kayak, go hike, do yoga, dance, bike ride, etc. The options are endless, but my biggest encouragement is for you to find an activity that you feel connected too.

Moving your physical body is a key component to being a healthy person.

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7. Trust Life

Often we become very stressed, fearful and full of anxiety, all things that can lead to a complete mental break, when we’re living in a doubtful and lack mindset.

Believing that we have to be the ones to figure everything out is a substantial amount of pressure for us to put on ourselves.

Let me invite you for a minute to think about a situation in your life that was a really amazing, exciting and special moment. I’m going to go out on a limb and ask you if you had to do anything to create that moment? Or, did the moment just come and go without your need to direct it, orchestrate it and make it be?

My point with asking you this is that, often, the unexpected and special moments of life are not planned. As much as we’re conditioned in this life to plan in order to succeed, I want to offer you the perspective that whatever is meant to be with you will find its way to you. This doesn’t involve you having to stress or work for it to come. Sometimes, the reason we are struggling so intensely is because we’re holding on too tight and trying to control.

With that said, I’m not suggesting that all you have to do is just sit, do nothing and get what you want. Nope. Your “work” is to do your best to take care of yourself and honor where your curiosity and happiness are pointing.

By attending to yourself, doing good things for yourself, making good choices for yourself, you will naturally be lead to more positive and fruitful opportunities and people that will continue to improve the quality of your life.

Final Thoughts

To sum this all up, if you’re struggling currently with your emotional state and have enough awareness to be reading this article, you also have the opportunity to start doing things to help turn your situation around.

Like now.

Acknowledging what’s happening to you and seeking help, while slowly chipping away and letting go of the habits and ways of thinking that are holding you back will help you gain the momentum to start improving your life.

Remember, little by little. There’s no need to overwhelm yourself toward creating a better state of mind. Start slow and begin to do one small thing that’s supporting your growth, rather than taking from it. Begin there.

Cheers to you creating consistent and healthy new habits that will help change the quality of your life and mind, which will ultimately help you to feel relief in a time of heavy emotional pain.

Featured photo credit: Anthony Tran via unsplash.com

More by this author

Kim Egel

Kim Egel is a licensed therapist whose private practice is centered around the concepts of the mind, body & soul connection.

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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