We all struggle from time to time, with issues like anxiety and stress creeping in and flooding our minds. However, a mental breakdown takes this further—it feels all-consuming, like a complete crisis. If you are having a mental breakdown, take a deep breath. You are not alone. There is help available.
While not a formal medical term, a mental breakdown refers to a psychiatric crisis or episode that occurs when a person is under severe emotional distress. It impacts the person’s ability to function and carry out normal activities like sleeping, eating, working, or even talking with a friend. The effects are overwhelming. Those experiencing a mental breakdown are often met with high stress, panic, fear, sadness, and helplessness, as well as an array of physical symptoms, like insomnia, paranoia, and heart palpitations.
When you’re having a mental breakdown, it can feel like a huge disturbance. Even the simplest tasks can feel impossible. You might withdraw from family and friends, press pause on hobbies or activities, and miss time at work or school. The good news is that the intense effects of a mental breakdown typically resolve or ease up within a few days.
In the meantime, there are things you can do to mitigate the effects. Let’s explore some strategies to get through a mental breakdown, as well as some tips for finding mental breakdown treatment and support.
Short-term Strategies to Help You Through a Mental Breakdown
If you’re having a mental breakdown in this moment, there are some immediate techniques that can help you cope. These include:
- Deep breathing exercises to regain bodily control
- Engaging in sensory-soothing activities, like taking a warm shower, focusing on a pleasant scent, or touching nature, to ground yourself in the present moment
- Going outdoors to restore the brain through “soft fascination,” a psychological state that helps distract and relax the mind through gentle surroundings
- Avoiding the media, as well as crowded places and stimulating environments, to avoid sensory overload and reduce anxiety
- Creating a peaceful and safe environment, with soft light and quiet sounds, where you can relax
If someone you love is having a mental breakdown, you can also encourage them to try these strategies for relief. As a support person, be sure to stay by their side during this time. Mental breakdowns can be scary and overwhelming. The best thing you can do, right now, is to comfort this person, listen to and validate their feelings, as well as ensure they stay safe. If you notice any emergency signs, such as suicidal ideation, self-harm, intense physical side effects like hallucinations, or prolonged/severe symptoms that do not resolve, always call a professional for help.
Long-term Lifestyle Tips if You Had a Mental Breakdown
Once you are past the difficult symptoms of a mental breakdown, it’s not the end. Consider this a new beginning for you. Mental breakdowns are often a sign of deeper-seated mental health struggles. Making changes now can help prevent future breakdowns or episodes. Below are some long-term strategies to protect and prioritize your mental health.
- Implement stress management techniques into your daily routine. Consider yoga, meditation, or mindfulness practices to reduce the burden of stress in your day-to-day life.
- Join a support group, online or in-person, to connect with others walking in similar shoes. Support groups provide a sense of community where you can feel understood and supported during times of need.
- Build a support network of trusted friends, family members, mentors, or therapists. Find people who you can talk to about your feelings, so that you never have to bear the weight alone.
- Avoid substance use, as drugs and alcohol can exacerbate and trigger mental health issues.
- Establish a routine or more structure in your life. Having a consistent schedule can provide you with a sense of stability and predictability, which helps support mental health.
- Engage in activities you enjoy, whether that’s reading, playing music, doing puzzles, making art, or taking walks outside. Find something that sparks joy and that you can look forward to.
- Take care of your body by eating nourishing foods, getting adequate sleep, and exercising throughout the week. These activities support better mood regulation, boost energy, and support overall cognitive health.
- Talk to a mental health professional. Whether you begin attending therapy weekly, or enroll in a mental health treatment program, taking this step can equip you with an ever-present support system and an effective toolkit when coping with distress.
Professional Treatment for Mental Breakdowns
Oftentimes, mental breakdowns are triggered by a build-up of stress and anxiety—as well as an inability to cope with difficult symptoms. Mental health treatment professionals can help you develop the skills needed to cope with any negative emotions that arise. They can also help you understand the root of your mental breakdown, any triggers of your mental health struggles, and whether an underlying mental health disorder is present. All this, together, can help prevent another mental breakdown later in life.
Professional treatment looks different for everyone. Often, those who experience a mental breakdown find success in methods like:
- Behavioral therapy to better manage their condition(s), such as Cognitive Behavioral Therapy
- Medication to alleviate difficult symptoms
- Holistic approaches to recovery, such as exercise and nutrition
- Inpatient treatment (for those with severe or life-threatening symptoms)
While not everyone needs a long-term or residential treatment program, anyone can benefit from therapy. If you’re unsure which type of mental health treatment is right for you, talk to your doctor or another clinical professional. Most primary care providers can conduct a mental health screening or refer you to a provider who can evaluate your exact mental health needs.
It’s never too early to ask for help for your mental health. In fact, seeking help early – as soon as a mental breakdown occurs, if not sooner – can significantly improve your chances of recovery long-term. Having a mental breakdown is not the end-all; it’s the beginning of change. You can go on to leave a productive, meaningful, and fulfilling life without experiencing a breakdown again—so long as you have the right resources and support behind you.
I Had a Mental Breakdown: What’s Next?
If you are experiencing a mental breakdown, or have recently overcome one, know that you are not alone. We are here for you.
If you’re unsure where to turn for support or what to do after a mental breakdown, you can always reach out to Turnbridge for guidance and support. Turnbridge is a recognized mental health treatment provider for teenagers and young adults. Every day, we’re helping young people overcome difficult symptoms of anxiety, depression, panic disorder, bipolar disorder, substance abuse, ADHD, PTSD, and other mental health struggles. And we’re just one call away.
Contact Turnbridge at 877-581-1793 or visit us online to learn about our treatment programs.