A mental breakdown (also known as a nervous breakdown) is a temporary acute mental status that is associated with stress and a decrease in normal functioning. A mental breakdown can produce symptoms similar to anxiety and depression.It is important to note that the term mental or nervous breakdown is not a medical or psychological term and does not indicate any particular disorder. Stress management and self-care are the keys to reducing stress and preventing an acute reaction to stress.
Try asking yourself a few of these questions: Is this situation avoidable? Which parts of this situation can I control? Is there a part of the situation that I need to accept for now because I cannot control it? What is my plan for controlling the aspects of the situation that I can control?
Try to look at the big picture and ask yourself if this situation will matter in a year or five years? Will this one situation determine other things in your life? How important is controlling this one situation?
Try journaling about how stress is affecting your emotions. Journaling has many health benefits including promoting mental well-being, improving self-esteem, and decreasing stress. Write about what you have been bottling up throughout the day and use your journal as a way to release that emotional tension.
Talk to someone you trust who will listen to you and be supportive. Social support is important because it can help you feel loved and cared for, which helps relieve stress.
Try to practice self-compassion and allow yourself to be enough and to have done enough in one day, even if you don’t accomplish everything on your to-do list.
Keep in mind that no matter what you do or how you do it, there is always room for improvement.
Learn how to say ‘no’. Our over-commitments, our tendency to avoid offending others by never saying “no” can push us towards a mental breakdown. Saying ‘yes’ without realizing our limits or without setting boundaries can wreak havoc in our lives. It can also ruin our productivity by making it harder to focus on our primary tasks, activities, and responsibilities. Learning how to say “no” is the first step towards saving yourself, your productivity and your sanity.
Do things that you enjoy. Pursue an old hobby or find a new one. Hobbies can be anything like painting, gardening, volunteering, music, dancing. Hobbies take your mind off the stress of everyday life and focus your attention away from stress-causing activities, tasks, events, even if only for a brief period. These brief periods sustain you and bolster your spirits.
Laugh as often as possible. Watch your favorite comedy shows and movies. Attend concerts. Laughing is even better if you are in the company of your loved ones.
Think about the things you are grateful for. Make sure you count your blessings, be it your wonderful family, supportive friends, the job you love, the difference you make to others lives etc. Research has shown that gratitude increases self-esteem, reduces stress by increasing mental resilience, and promotes feelings of happiness.Reminding yourself from time to time what you are thankful for can reduce stress and prevent further stress buildup.
Practice meditation. Mental exercises such as meditation help you release the stress in your body. They also improve self-confidence and feelings of self-worth.Meditation allows your brain to take a breaks from the mental processes of the day, which decreases stress, improves creativity, and can help you regain your focus.
Seek help from a mental health professional. Make an appointment to see a psychologist, psychiatrist, or therapist. These professionals are trained to help people who feel they are headed for a mental breakdown. They can give you the tools to feel better before you get too overwhelmed.