Nervous breakdown (more properly neurasthenia) is a temporary psychiatric disorder marked by a decline in function, usually as a result of stress. It can usually occur when the subject is overwhelmed by stress, by the commitments of daily life and is no longer able to manage them. This disorder has several symptoms that can help you recognize it when it occurs. If you are concerned about suffering, it is important to seek help.
Steps
Part 1 of 3: Recognizing the Mental Symptoms
Step 1. Reflect on recent losses or trauma
The breakdown could be due to trauma or the loss of a loved one. It could also result from the build-up of stress, such as some pressure at work or economic worries. Think about recent stressful or unexpected episodes that have suddenly overwhelmed you. Any unforeseen circumstance can drain all of your resources, leaving you without energy and unable to handle the situation.
- This could include a recent bereavement, separation or divorce.
- Trauma could include surviving a natural disaster, being the victim of theft, violence or domestic abuse.
Step 2. Consider if you can't feel happy or satisfied
If you are suffering from a nervous breakdown, you will hardly be able to experience feelings of pleasure. You may feel listless, drained, or apathetic. You may feel like nothing makes sense, or you may feel the overwhelming feeling of "acting automatically". Apathy and withdrawal are symptoms of depression. You may feel very depressed as a consequence or as a factor leading to nervous breakdowns.
You may want to feel happy and normal, but you can no longer enjoy your favorite activities
Step 3. Pay attention to mood swings
These typically occur before a nervous breakdown and are indicative of both an emotional breakdown and poor commitment management techniques. Mood swings could include:
- Irritability;
- Anger combined with guilt and remorse;
- Excessive crying fits
- Phases of extreme tranquility;
- Stages of depression.
Step 4. Find out if you often call yourself sick at work
Taking a day off to recover mentally, emotionally, or physically from a traumatic event is one thing, but continuing to ask for sick leave could be a clear sign of a nervous breakdown. You may lack the motivation to go to work or feel that you are physically unable to cope with it.
Pay attention if you have neglected your duties. Even if you're on your way to work, see if your productivity has dropped dramatically from the previous month
Step 5. Be wary of feelings of helplessness or hopelessness
These are two very common feelings before and during a nervous breakdown. You may find that you don't have enough energy to deal with your problems and you may feel helpless as a result. You may experience a feeling of hopelessness, as if you are unable to control the circumstances and see no way out of your current situation. These are symptoms of depression that can promote the onset of a nervous breakdown, but there are others that can help develop it, for example:
- Loss of energy;
- Exhaustion;
- Loss of ability to concentrate
- Loss of attention;
- Isolation.
Step 6. Notice if you feel overwhelmed by negative thoughts
During a nervous breakdown, you may continually have overly negative thoughts and misinterpret even positive circumstances. Among these the most common are:
- Seeing things in a negative way;
- Having a mental "filter" that shows only the negative aspects and thoughts of each issue;
- Having the belief that the situation and the nervous breakdown will never go away and that you will have to live with these feelings forever.
Step 7. Recognize your isolation
You may feel emotionally distant from friends and family and spend a lot of time alone. Even if friends call you to organize something together, you always decline the invitation and feel exhausted at the very thought of being with them. When stress is overwhelming, it can be easier to isolate yourself and conserve the energy to deal with it.
Step 8. Pay attention to the feeling of numbness and detachment
The nervous breakdown can leave a sense of numbness and indifference to the external environment. You may also get the impression that everything that happens around you is artificial. You basically no longer feel that you are a part of your surroundings or have a correlation with the people in your life.
Part 2 of 3: Recognizing the Physical Symptoms
Step 1. Make a note of sleep disturbances
As with many other ailments, sleep is one of the main symptoms of a nervous breakdown. You may roll over and over in bed and get up several times during the night. You may want to sleep a lot or, conversely, very little than usual.
- Sometimes you may have a hard time falling back asleep due to too many thoughts crowding your mind.
- Although you feel the need to sleep and experience constant fatigue, it may become more and more difficult every day to get a good restful sleep.
Step 2. Pay attention to your personal hygiene
If you neglect it a lot, it could be due to excessive stress. You may lose any motivation to take care of your body. This also includes avoiding showering, using the bathroom, combing your hair, brushing your teeth, or even changing clothes. You could keep the same clothes for multiple days, even if they are visibly dirty, or wear socially inappropriate clothes in certain public situations.
Step 3. Recognize the symptoms of extreme anxiety
Physical symptoms of intense anxiety can trigger nervous breakdowns and persist throughout its duration. If you tend to suffer from this disorder often and then have a very strong emotionally experience, anxiety could trigger intense anxiety symptoms that could make you feel almost paralyzed. Take note of any signs you show, including:
- Muscle tension;
- Sweaty hands
- Dizziness;
- Panic attacks.
Step 4. Analyze the feelings of exhaustion
You may feel completely drained of energy. The feeling of continued exhaustion or fatigue are common symptoms, as all energies are focused on dealing with the crisis you are experiencing. Even the smallest everyday activities can seem like insurmountable obstacles to overcome.
Even basic daily activities like washing, eating or just getting out of bed can take too much energy
Step 5. Check for a fast heart rate
When you are experiencing intense stress due to a nervous breakdown, you may feel your heart pounding, chest tightness, or a lump in your throat. Despite all this, medical tests will not detect any heart problems, because the symptoms are simply related to stress.
Step 6. Check for stomach upset
Stomach or digestive problems are usually typical of a state of anxiety and stress. This is because when you are very stressed the body goes into "survival" mode and the digestive system is not at the top of its priorities.
Step 7. Identify any tremor or shaking problems
Shaking of the hands or of the whole body is one of the most obvious and most embarrassing symptoms of a nervous breakdown. Unfortunately, the discomfort of tremor only increases the stress level.
Trembling and shaking can be physical signals of all the stress your body and mind are experiencing
Part 3 of 3: Coping with a Nervous Breakdown
Step 1. Talk to someone you trust
If you have recognized the symptoms of a nervous breakdown, it is important to confide in them. Not talking about it and keeping the stress inside only aggravates the situation. One way to find relief and break this mental cycle of negative thoughts is to reduce social isolation and attend public events by hanging out with friends more often. You may think that you don't have the energy to be in company, but make an effort and spend time with them; you will see that they will help you.
- Isolation can generate and aggravate stress, so make a constant effort to spend time with other people on a regular basis.
- Talk to a trusted friend or family member. Sharing your problems and worries with someone can ease the burden and make you feel less alone.
Step 2. See a therapist
If you have had a nervous breakdown in the past and are unable to overcome it, a therapist can help you manage the difficulties of the moment and identify healthy ways to deal with them. A mental health doctor can help you manage your anxiety or depression and change your negative mindset.
If you feel the need to find a psychologist, you can read this article
Step 3. Eat healthily
Stress and anxiety can increase cortisol levels in the body, negatively affecting appetite. However, if you don't eat proper nutrition, you will feel even more tired and weaker than before. It is important to provide the energy the body needs by eating nutrient-rich foods and creating healthy conditions for the body.
- You need to maintain strength by eating regularly and eating healthy meals, even if you don't feel like it. Try to eat plenty of fruits and vegetables, whole grains, and lean proteins.
- Consider cutting back on caffeine. This substance can increase anxiety symptoms and impair sleep.
Step 4. Get some physical activity
Exercise is one of the best things you can do to reduce anxiety and stress. However, after a nervous breakdown, your energy levels may be minimal, as well as the quality of your fitness, so it's important to start slowly and in moderation. Physical activity also encourages you to leave the house and attend different environments.
- Start by taking a short walk every day, even just around the block. Over time you can increase the intensity and frequency of the activity.
- When you feel ready, you can also sign up for courses or join a sports team, in order to socialize more during your training. You can decide to sign up for dance, swimming, spinning or kickboxing lessons.
Step 5. Learn to relax
Taking time to relax is the key to overcoming a nervous breakdown. You have to learn to let go of the worries that cause you to be constantly anxious and you have to take some time for yourself.
- Take days off from work if necessary, take a vacation or just spend time with friends and loved ones.
- Find activities that help you relax, such as a long run, meditation or a bubble bath.
Step 6. Learn how to prevent future nervous breakdowns
Find ways to manage stress and learn to say "no" when they ask you to do things that are beyond your mental or emotional capabilities at the moment. In particular, if you have children, it's easy to fall into the habit of caring for others and neglecting yourself. Make sure you have time each day to think about you.
- Learn to define boundaries so that you don't find yourself in the same situation again. Recognize them and make a conscious effort not to overcome them yet.
- If you want to learn more about preventing a nervous breakdown, read this article.
Step 7. Make plans for the future
When you get over a nervous breakdown, it's important to make plans for the future and start looking forward to new goals. This will give you a new purpose and offer you a foundation to commit to.
