A nervous breakdown is characterized by prolonged, impairing feelings of overwhelm, anxiety, and stress. As the pressure on your nervous system accumulates, it can reach a point where you no longer function like you need to, and you may experience a breakdown.
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What Is a Nervous Breakdown?
A nervous breakdown (mental breakdown or mental health crisis) describes the onset of intense emotional or physical symptoms, typically associated with stress, fear, and anxiety. Those experiencing a breakdown struggle with daily functioning, as symptoms can feel debilitating and impossible to overcome.
Mental breaks seem to materialize suddenly but often brew inside like a storm, ready to overflow under the right circumstances. Extended periods of intense depression or acute stress usually follow a break as the nervous system attempts to recover from such an intense experience.1
Psychotic Break Vs. Nervous Breakdown
A psychotic break, also known as a psychotic episode, is a severe mental state characterized by a loss of touch with reality. An individual may experience hallucinations, delusions, disorganized thinking, and impaired functioning. They may exhibit erratic behavior and require immediate medical intervention.
A nervous breakdown is not a medically recognized term but is often used colloquially by professionals to describe severe psychological or emotional distress. A mental health crisis is typically associated with excessive stress, anxiety, and an inability to cope with the demands of everyday life.
Nervous Breakdown Symptoms
Many may ask, “What does a nervous breakdown feel like?” Typically, the first sign of a mental health crisis is a decline in general functioning. Individuals may struggle with daily self-care needs, as coping with challenges can suddenly become overwhelming. Many feel easily irritated, sad, or stressed.
A nervous breakdown can also contribute to characteristic symptoms of anxiety, such as headaches, racing heart, or stomach upset. In extreme cases, people may experience thoughts of self-harm or suicide, as emotional breaks can appear never-ending and all-consuming. Others may feel disconnected from themselves or their environment and struggle with emotional regulation.
Common symptoms of a nervous breakdown include:
- Worrying excessively
- Easily angered
- Low motivation
- Paranoia
- Thoughts of self-harm
- Suicidal ideation
- Depersonalization
- Muscle pain
- Racing heart
- Sweating
- Panic attacks
- Crying for no apparent reason
Signs of a Nervous Breakdown
A mental health crisis can manifest differently from person to person. However, many report common nervous breakdown signs, including persistent feelings of overwhelming stress or anxiety, frequent mood swings, constant fatigue, and withdrawal from friends and family. Physical symptoms like headaches, digestive problems, and changes in appetite or weight can also accompany a mental break. These signs may indicate a more serious underlying mental health condition that requires professional intervention and support.
Below are common signs of a nervous breakdown:
- Appetite changes: Appetite changes are a common sign of a nervous breakdown. Some individuals may experience a loss of appetite with a significant reduction in their food intake, while others may turn to food as a source of comfort and engage in emotional eating.
- Digestive issues: Digestive and stomach upset can stem from heightened anxiety and stress when dealing with a nervous breakdown.
- Hallucinations: Hallucinations, although less common, can occur during a severe nervous breakdown. They involve perceiving or hearing things that others cannot.
- Delusions: Delusions, another less common sign, refer to holding beliefs that are not grounded in reality. These fixed false beliefs can be grandiose, paranoid, or bizarre in nature.
- Exhaustion: Exhaustion is a typical symptom of a nervous breakdown. Chronic stress and anxiety can lead to persistent fatigue and a feeling of being physically and emotionally worn out.
- Insomnia: Insomnia or difficulty sleeping is often experienced during a nervous breakdown. Racing thoughts, constant worries, and an inability to relax can contribute to these sleep disturbances.
- Difficulties concentrating: Difficulties concentrating and making decisions are common cognitive symptoms of a nervous breakdown. The overwhelming stress and emotional strain can impair mental clarity and focus.
- Losing interest in hobbies: Little interest in hobbies or previously enjoyed activities is a sign of emotional withdrawal and the loss of pleasure or joy in life.
- Social isolation: Social isolation is frequently observed during a nervous breakdown as individuals may withdraw from social interactions and prefer to be alone. They may isolate themselves due to feelings of shame, embarrassment, or a desire to avoid situations that trigger stress.
What Causes a Nervous Breakdown?
The exact causes of a nervous breakdown are unknown, but a combination of factors can contribute to symptom onset. Excessive stress, major life changes, lack of sleep, financial problems, and burnout are potential contributors. A sudden tragedy or traumatic event can also heighten anxiety and fuel a crisis.
Possible causes of nervous breakdowns include:
- Life transitions: Nervous breakdowns can be triggered by major life transitions, such as starting a new job, moving to a new city, or going through significant life changes like retirement or becoming a parent.
- Chronic health conditions: Chronic health conditions, especially those that cause pain or limitations in daily functioning, can contribute to the development of a nervous breakdown. Managing ongoing physical health issues alongside emotional or psychological challenges can be overwhelming.
- Extreme stress: Extreme stress, whether from work pressure, relationship issues, financial problems, or other sources, can accumulate and push an individual toward a nervous breakdown. Prolonged periods of stress without adequate coping mechanisms can increase the risk.
- Burnout: Burnout, typically associated with chronic job-related stress, can lead to a nervous breakdown. Feeling emotionally drained, overwhelmed, and exhausted by work responsibilities can significantly impact mental well-being.
- Death: The death of a loved one can be a traumatic and emotionally distressing event that can contribute to a nervous breakdown. Grief and the associated emotions can overwhelm the ability to cope.
- Divorce: Divorce or the breakup of a significant relationship can create intense emotional turmoil, feelings of loss, and uncertainty, which can increase the risk of a nervous breakdown.
- Extreme sleep deprivation: Extreme sleep deprivation, whether due to insomnia, irregular sleep patterns, or other sleep disorders, can disrupt proper brain functioning and exacerbate mental health issues. Sleep deprivation weakens the ability to handle stressors effectively, making an individual more susceptible to a nervous breakdown.
- Pre-existing mental health conditions: Pre-existing mental health conditions, such as anxiety disorders, depression, bipolar disorder, or post-traumatic stress disorder (PTSD), can predispose individuals to experiencing a nervous breakdown. These conditions can make individuals more vulnerable to stress and may be exacerbated during challenging times.
- Trauma: Trauma can impact mental health and increase the risk of a nervous breakdown. Unresolved trauma can manifest in various ways, such as flashbacks, nightmares, and emotional disturbances, contributing to a breakdown in coping mechanisms.
How Long Does a Nervous Breakdown Last?
The duration of a nervous breakdown can vary significantly depending on individual circumstances and factors. As the term “nervous breakdown” is not clinically recognized and lacks a specific definition, determining a specific timeframe is difficult. Recovery may take weeks to several months based on the severity of the breakdown, the presence of underlying mental health conditions, support systems, and access to professional help.
Am I Having a Nervous Breakdown?
A mental health professional can help determine if you’re having a mental breakdown. However, you can also assess yourself for common symptoms, such as decreased interest in previously enjoyed activities, social withdrawal, or emotional exhaustion. While only a qualified professional can provide a proper diagnosis and appropriate support, identifying early warning signs can push you to seek intervention before your symptoms worsen.
Below are questions to ask yourself if you think you are experiencing a nervous breakdown:
- Do I feel emotionally exhausted and unable to cope with everyday tasks and responsibilities?
- Am I experiencing intense feelings of sadness, hopelessness, or despair that persist for an extended period?
- Are my sleep patterns significantly disrupted, either through insomnia or excessive sleeping?
- Have my eating habits changed drastically, either resulting in a loss or gain of appetite?
- Do I find it challenging to concentrate, make decisions, or stay focused on tasks?
- Have I withdrawn from social activities and relationships that I used to enjoy?
- Am I having frequent mood swings, experiencing heightened anxiety, or having panic attacks?
- Do I feel disconnected from reality or have difficulty distinguishing between what is real and what is fantasy?
- Have I noticed physical symptoms such as frequent headaches, stomachaches, or other unexplained pains?
- Are these symptoms persisting for a significant period, causing significant distress or disruption in my daily life?
How Are Nervous Breakdowns Diagnosed?
The term “nervous breakdown” is not a medical diagnosis. Instead, mental health professionals or physicians typically diagnose specific medical or mental health conditions associated with symptoms. To make an accurate diagnosis, they will discuss presenting issues with the individual to uncover the physiological, emotional, and environmental factors that might have led to symptoms.
This discussion may involve questions about physical health and habits, family history, and previous mental health concerns. The health professional may also conduct a physical exam, lab tests, and a psychiatric evaluation to rule out other conditions. In some cases, more detailed assessments, such as psychological testing, may be required for proper diagnosis.
Nervous Breakdown Treatment Options
A therapist can help determine how to treat nervous breakdowns. Don’t wait to seek support until you’re on the verge of a mental breakdown because allowing symptoms to worsen can lead to chronic stress and long-term anxiety. Learning to navigate life challenges is essential, and therapy can help you develop coping skills for success.
Therapists or counselors can also recognize the warning signs of a nervous breakdown. They will actively listen as you untangle the thoughts and feelings that led to your crisis, assisting you in uncovering stressors and unhealthy habits. You can learn to cope with your emotions healthily and make positive changes. You can find the right therapist in an online therapist directory.
Treatment for nervous breakdowns may include:
- Psychotherapy: Psychotherapy may include cognitive-behavioral therapy (CBT), which can help clients reframe negative thought patterns and behaviors to promote healthy coping strategies and behaviors.
- Medications: Anti-anxiety and antidepressant medications can help individuals manage symptoms of a nervous breakdown.
- Relaxation techniques: Coping strategies such as deep breathing, meditation, yoga, guided imagery, and progressive muscle relaxation may reduce stress associated with a mental break.
- Lifestyle changes: Practicing good sleep hygiene, regular exercise, a healthy diet, and avoiding substance use can help improve overall mental health and support positive coping skills.
- Hospitalization: In acute cases, hospitalization may be required for observation and stabilization of the individual.
- Support groups: Community resources, support groups, and peer-to-peer counseling provide a sense of inclusion and validation when recovering from a nervous breakdown.
Would You Like to Have Less Anxiety?
Anxiety is treatable with therapy. BetterHelp has over 30,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $65 per week and is FSA/HSA eligible by most providers. Take a free online assessment and get matched with the right therapist for you.
How to Recover From a Nervous Breakdown
Understanding what to do when having a mental breakdown can seem impossible, especially amid mounting anxiety. However, you can help mitigate the potential damage to your well-being by honoring your needs and focusing on your physical health. Prioritize activities that foster motivation, self-esteem, and creativity to boost your outlook on life. An emotional breakdown can be scary, but this experience does not control you.
Here are 12 ways to cope with a nervous breakdown:
1. Identify Stressors
Making changes or coping with challenges is difficult if you can’t identify the cause. Take stock of what led to the breakdown and see what you need—perhaps you should set boundaries with a family member or take a break from working overtime. Reducing or avoiding these stressors can help you feel more in control of your life and emotions.
2. Manage Your Stress
Stress management is essential in preventing and recovering from a nervous breakdown. Deep breathing exercises, mindfulness meditation, engaging in hobbies, practicing relaxation techniques, and getting regular exercise are all positive examples. Moreover, creating a healthy work-life balance and setting boundaries can provide the foundation for effective stress reduction and equilibrium.
3. Meet Your Basic Needs
Meeting your basic needs is crucial for overall well-being, especially during heightened stress or vulnerability. Ensure you get enough sleep, eat a balanced and nutritious diet, and engage in regular physical activity. Prioritizing these physical needs can provide a foundation for recovery and resilience during and after a nervous breakdown.
4. Get Enough Sleep
Sleep is one of those basic needs for the human body and mind. While you sleep, your brain processes the emotional information you gather during the day.2 Low-quality sleep means less time to unravel and combat anxiety, meaning you have less energy to cope with new stressors the next day. The impact of sleep on mental health is paramount, and finding ways to improve your sleep will significantly reduce the chances of a nervous breakdown.
5. Exercise Regularly
While staying active may be the last thing you want to do in the middle of a mental breakdown, the mental health benefits of exercise are numerous. Studies show physical movement lowers stress hormones and increases feel-good chemicals like dopamine and serotonin.3 No particular regimen is best for decreasing anxiety and stress, so get your body moving in whatever activity you enjoy.4
6. Eat Nourishing Food
Remember the old saying, “You are what you eat?” You can’t directly eat stress, but you can eat foods that help keep your feel-good brain chemicals from going haywire. Focus on increasing your water intake, decreasing alcohol and caffeine consumption, and listening to hunger cues. Opt for high-protein and nutrient-rich snacks instead of carb-heavy alternatives.5
7. Engage in Confidence-Boosting Activities
Think about activities you enjoy, whether painting, working on cars, playing a sport, or making music. Carve out some time in your week to practice meaningful hobbies to regain some sense of competence, build confidence, and retake control of your life.
8. Get a Checkup
Ensure your body stays healthy by making an appointment with your doctor. Not every nervous breakdown results from accumulated stress or anxiety and may be due to underlying health conditions. Internal inflammation, thyroid dysfunction, sleep apnea, and many other issues can impact your mental health and may mask the underlying cause of your emotional response.6
9. Lean on Your Loved Ones
Reach out to loved ones, and don’t hesitate to ask for help. Sharing your feelings and concerns with trusted friends or family can provide emotional support and a sense of connection. They can offer a listening ear, provide comfort, and even assist with practical matters like household chores or errands. Knowing you have a support network you can rely on can provide a significant source of strength during challenging times.
10. Cultivate Mindfulness
Practicing mindfulness involves intentionally focusing on the present moment without judgment. This mental technique can help reduce stress, promote relaxation, and enhance mental clarity. Consider exploring meditation, mindful breathing exercises, or simply engaging in daily activities with more intention. Doing so can cultivate a sense of calm, increase self-awareness, and develop resilience to deal with the pressures and challenges that may contribute to a nervous breakdown.
11. Know When to Take a Break
Knowing when to take a break is crucial for preventing and recovering from a nervous breakdown. Listen to your body and mind, and allow yourself time to rest and recharge. For example, take short breaks throughout the day, schedule regular self-care activities, and avoid overextending yourself. Setting this time aside can reduce stress, prevent burnout, and create space for rejuvenation.
12. Practicing Healthy Boundary-Setting
Setting healthy boundaries is essential for maintaining mental and emotional well-being. Recognize your limits, assert your needs, and communicate them to others. Learning to say “no” is also paramount, as you should prioritize your resources to avoid burning yourself out. Remember, setting boundaries is a form of fundamental self-care.
How to Support a Loved One Experiencing a Nervous Breakdown
A nervous breakdown can be a scary and debilitating experience. Supporting a loved one requires compassion, patience, and understanding. Create a safe and non-judgmental space for them to express their emotions by listening to their concerns, validating their feelings, and telling them you support them unconditionally. Encourage them to seek professional help or offer to assist with research or accompany them to appointments. These gestures can go a long way when supporting them through recovery.
Below are ways to support someone recovering from a nervous breakdown:
- Empathize with them: Show understanding and empathy without judgment or trying to fix their problems. Simply be there for them and listen.
- Avoid offering advice: Instead of giving unsolicited advice, focus on being a supportive presence. Let your loved one lead and only provide guidance or suggestions if they ask for help.
- Encourage treatment: Suggest seeking professional help and support their decision to pursue therapy or counseling. Offer to help with finding resources or accompanying them to appointments.
- Provide a calm and safe environment: Create a space where they feel safe and supported. Minimize unnecessary stressors and be mindful of their needs for solitude or quiet.
- Offer practical assistance: Help with everyday tasks such as grocery shopping or meal preparation. Lightening their load can lessen their stress and contribute to their overall well-being.
- Be patient and understanding: Recovery takes time, so be patient and understanding as they go through ups and downs. Offer reassurance and let them know that taking time to reset is okay.
- Encourage self-care: Remind them of the importance of self-care and support efforts to establish healthy routines. Encourage activities like exercise, relaxation techniques, or hobbies that promote well-being.
- Stay connected: Maintain regular contact with them, even just to check in. Tell them you are there for them, and offer emotional support when needed.
In My Experience
Nervous breakdowns can be severe if not addressed immediately, as they could lead to other emotional and mental disorders. Begin regaining control of your life by finding peace through therapy and self-improvement. Don’t forget that you have the power to change your life.
Additional Resources
To help our readers take the next step in their mental health journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy is compensated for marketing by the companies included below.
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Nervous (Mental) Breakdown: Infographics
