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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 August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

More About Boosting Brain Power

Featured photo credit: Pexels via pexels.com

Reference

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