While the term “mental breakdown” is often used quite casually, the reality of the experience is serious and should be treated as such. A mental breakdown describes a period of intense mental distress that temporarily disables your ability to function as you usually would. Symptoms of a mental breakdown vary from person to person, but it essentially feels like a sudden inability to cope with the stress of everyday life. It should also be clarified that “mental breakdown” is not a medical term or an official diagnosis — just a phrase to describe the experience of being overwhelmed by mental health difficulties. Although it occurs quite suddenly, there are several behaviours that indicate the possibility of an impending mental breakdown. And noticing these can help you keep the breakdown at bay or send it packing.
What Are The Symptoms of a Mental Breakdown?
Since the phrase “mental breakdown” is not used in the medical industry and does not describe a specific, defined condition, the experience can come with a vast range of symptoms. Signs of an impending mental breakdown also vary from person to person, and can depend upon the underlying issues that are causing the breakdown. However, the below symptoms can be signs.
Depressive Symptoms
In the lead up to a mental breakdown, you may experience depressive symptoms. These might include persistent feelings of sadness, hopelessness, worthlessness or guilt. You might even be dealing with thoughts of suicide or self-harm. Depressive symptoms can also come in the form of physical experiences such as low energy and fatigue. A loss of interest in your usual hobbies and activities is also a sign that you are struggling with depression.
Anxiety Symptoms
It is important to be aware of anxiety symptoms, as these can also be indicative of an incoming mental breakdown. The physical effects of anxiety include muscle tension, clammy hands, dizziness, an upset stomach, bowel problems and restlessness. You might also be feeling irritable or on edge. Panic attacks can also occur — these are sudden episodes of intense fear brought on by a perceived threat, rather than imminent danger. During a panic attack, you might experience an extreme sense of doom. You will also likely have an accelerated heart rate, difficulty breathing, and will begin sweating, trembling and shaking.
Post-Traumatic Stress Disorder Symptoms
Post-traumatic stress disorder (PTSD) can occur after a person experiences a traumatic event, and it can also contribute to a mental breakdown. Symptoms include intrusive thoughts, and flashbacks or nightmares that are related to the traumatic event. As a result, you may avoid places or situations that trigger those kinds of thoughts and memories. You might also display recklessness or partake in self-destructive behaviours, and live with a continuing feeling of guilt or shame surrounding the event.
Withdrawal From Life
It is quite common for people experiencing or soon-to-be-experiencing a mental breakdown to withdraw from family, friends and co-workers. To keep an eye on this behaviour, consider the extent to which you are avoiding social functions and isolating within your home. Other signs of withdrawal include eating and sleeping poorly, or failing to maintain proper hygiene. It is also a concern if you call in sick to work multiple days in a row or fail to turn up at all.
Other Signs of a Mental Breakdown
There are some symptoms which, while equally as noteworthy as the others, don’t fit into any one category. These include symptoms akin to insomnia, such as having trouble falling or staying asleep. There’s also extreme mood swings and seemingly random outbursts. Be wary of paranoia — for example, if you feel that someone is watching you or stalking you. Hallucinations are also a cause for concern. These describe things you hear or see that don’t have an external source or stimulus. If you are struggling to differentiate between what’s real and what isn’t, it is important that you seek help. You might also feel depersonalised, which means that you feel detached from situations, or don’t feel like yourself. If you are frequently falling ill, this is also an indication that your mental health may need some TLC.
So, How Can You Prevent a Mental Breakdown?
If you believe you are headed towards a mental breakdown, you might be feeling panicked or overwhelmed. Fortunately, there are things you can do to fight against your symptoms and prevent the full realisation of a mental breakdown.
1. Practise Stress-Relieving Techniques
Cutting stress out of your life is easier said than done. Sometimes, the problem isn’t that there is too much stress in your life, but that you don’t have the tools to deal with the stress that’s there. Whatever your lifestyle, it is important to implement stress-relieving techniques into your life. These include practices such as acupuncture, massage therapy, yoga and breathing exercises. It can also be helpful to simply pace yourself, and take mini breaks throughout your day. Organise your environment and regularly create to-do lists to make your daily life more manageable.
2. Develop a Bedtime Routine to Help You Sleep
Sleep plays a huge role in maintaining your general health and wellbeing. This is why it’s so crucial that you prioritise sleep and make efforts to ensure you are sleeping sufficient hours every night. To help you get a good night’s sleep, establishing and sticking to a bedtime routine is incredibly helpful. In the hours leading up to your bedtime, you can do things like take a warm bath, minimise screen time, have herbal tea and read a book. Do whatever helps you to wind down and feel sleepy!
3. Take Steps to Improve Your Physical Health
Working on your physical health will almost definitely improve your emotional well being. Exercising regularly helps to combat stress, as well as improve your ability to get a good night’s sleep. Decreasing caffeine and alcohol consumption will also help with sleep and emotional stability. It is also recommended that you try your best to maintain a balanced diet, with plenty of fruit, vegetables, whole grains, legumes, nuts, seeds and lean protein.
4. Give Yourself a Break
When you’re going through a difficult period, it can be easy to fall into the habit of reprimanding yourself and building self-imposed resentment. This is never helpful and will likely only make your situation worse. If you’re heading towards a mental breakdown, consider how you would help a friend who was in the same situation. Show yourself compassion and indulge in practices that bring you comfort. Take time away from the things in your life that cause you stress. You might feel guilty for taking a break from work, studies or social obligations, but you will ultimately be better equipped to fulfil these responsibilities once you give yourself a break. Your mental health is the priority!
5. Reach Out For Help
There are many changes you can make on your own, but it can also be good to seek assistance from a healthcare professional. These individuals can collaborate with you on creating a healthcare plan that sufficiently meets your needs. Depending on your exact symptoms, you might also want a professional to speak to about certain difficulties in your life. If this is something you want, don’t be afraid to reach out and find the help you need. You deserve to invest in your own well being and feel better.
What to Do If You’re Already in the Midst of a Mental Breakdown
If you think you might be experiencing a mental breakdown right now, you should contact your doctor or healthcare professional as soon as possible. They can help you determine exactly what it is that is causing and contributing to your symptoms, and give you guidance on how to manage the situation. They may also suggest specific therapies, medications or lifestyle recommendations that will help you in the long term.
Believe in Yourself!
Everyone experiences mental and emotional lows. What’s important is that we understand bad periods as impermanent phases, and acknowledge that steps can be taken to alleviate our personal struggles. Whatever your situation, you have the ability to move forward and make things better. It might be a cliche — but believing in yourself is crucial in improving your life. Begin today and bloom in ways you can’t even imagine!
