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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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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