Nervous Breakdown: What it Is and What to Do

The term nervous breakdown refers to your brain’s response to intense, unmanageable emotional distress that leaves you struggling or unable to function in your day-to-day life. It is not a medical term or an official diagnosis of a particular mental health disorder, but rather a colloquialism used to describe a temporary mental health crisis that can be frightening and immobilizing.

Symptoms of a nervous breakdown.

• Unmanageable anxiety.
• Feeling vulnerable and isolated.
• Cancelling activities you usually enjoy.
• Calling in sick for work.
• Skipping appointments.
• Isolating from friends and family.
• Feeling overwhelmed and out of control.
• Feeling physically paralyzed.
• Difficulty performing tasks that are usually easy.
• Brain fog.
• Trouble remembering things.
• Trouble focusing or thinking straight.
• Inability to make decisions.
• Moodiness.
• Feeling depressed, burned out, fearful, helpless, or hopeless.
• Emotional outbursts of anger or uncontrollable crying.
• Inability to eat or sleep properly.
• Using sleep as an escape.
• Neglecting personal hygiene.
• Feeling detached or delusional.
• Hallucinations and paranoia.
• Physical symptoms such as heart palpitations, chest pain, headaches, trouble breathing, dizziness, or nausea.
• Panic attacks.
• Thoughts of suicide or self-harm.

Possible causes.

• Taking on too many responsibilities.
• Too much pressure at work.
• Being a poor fit for a particular job.
• Needing to always be in control.
• Working long hours.
• Not getting enough sleep.
• Medical trauma.
• Family or financial stress.
• Major life change.
• Lack of close relationships or social support.
• Life circumstances that feel too much to handle.
• Lack of resiliency.
• Poor coping skills.

Treatment options.

The most effective treatment for a nervous breakdown is a combination of counseling and the following recommended lifestyle changes.

Get adequate rest.

Mental exhaustion is often at the core of a nervous breakdown. Maintaining a healthy sleep schedule and getting sufficient rest is key to recuperation.

Exercise.

Exercise can provide time out from the pressures of your day. It can also lower your blood pressure, reduce stress, increase your energy, help you sleep better, and boost your mood by lowering the level of stress hormones in your body and increasing the level of feel-good endorphins.

Identify and adjust your stressors.

As much as possible, cut back on your responsibilities. Organize and prioritize your daily activities, delegate what you can, learn to say no, and schedule breaks into your schedule. Create a peaceful space by removing clutter from your environment, reducing technology, and taking a media break.

Prioritize self-care.

Nourish yourself with a balanced, nutritious diet, stay hydrated, and avoid drugs, alcohol, or caffeine. Take time to do things you enjoy, and engage in stress-reducing activities such as journaling, listening to music, spending time outdoors, snuggling a pet, or getting a massage. Create an attitude of gratitude and look for things you can be thankful for throughout your day.

Practice stress management techniques.

Make a habit of practicing stress management techniques such as deep breathing, progressive muscle relaxation, mindfulness, and using your senses to ground you and bring you back to the present moment.

Don’t isolate.

Reach out to a trusted friend or loved one, and/or consider joining a support group.

Consider counseling.

A trained mental health practitioner can help you identify, process, and correct faulty ways of thinking that have contributed to your nervous breakdown and help you change patterns of unhealthy behavior by equipping you with coping skills for managing and minimizing stress.

If you have questions or would like to set up an appointment to meet with one of the faith-based counselors at Plano Christian Counseling, please give us a call. You don’t have to face this battle alone.