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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 35 references cited in this article that you can see at the bottom of the page.
This article has been viewed 5,224 times.
A mental breakdown (also known as a nervous breakdown) is a temporary mental state associated with stress and a decrease in normal functioning. Depression has similar symptoms to anxiety and depression. [1] X Research Sources It is important to note that the term depression or nervous breakdown is not a medical or psychological term and does not represent any specific disorder. [2] X Research Sources Stress management and self-care are key to stress reduction and prevention of acute stress responses.
Steps
Maintain a Healthy Mental Health
- Ask yourself a few questions: is this situation inevitable? What control do I have in this situation? What part of the situation do I need to accept because I can’t control it? What is the plan to control aspects of the situation?
- Try to see the big picture and ask yourself if this situation will affect in 1 or 5 years? Does this situation determine other things in life? How important is it to control this situation?
- Try journaling about how stress affects you emotionally. Journaling has many health benefits such as: promoting mental health, improving ego and reducing stress. [4] X Trusted Source University of Rochester Medical Center Go to the source Write down what you’ve endured all day and use journaling as a way to relieve emotional stress.
- Talk to someone you trust, who listens and supports you. Support from people is important because it helps you feel loved and cared for, and helps relieve stress. [5] X Trusted Source American Institute of Stress Go to Source
- Try to practice self-compassion and set limits for a day, even if you don’t complete everything on your to-do list. [6] X Research Source
- Always remember that no matter what or how you do it, there is always room for improvement.
- Remember that saying no is not selfish. It’s just that you care about your health to maintain healthy boundaries for yourself. Saying no means you care about others and want to make sure you have the energy and spirit to fulfill other obligations. [7] X Research Sources
- Answer frankly and simply. You don’t have to make excuses, just say simply: “I can’t – I’m sorry, but I have too much work to do this week. I’ll make an appointment with you another time.” [8] X Research Sources
- Engaging in activities that you enjoy or that are recreational will reduce stress by distracting you, provide a means of relaxation, serve as a buffer, or protect against the effects of stress. [9] X Research Source
- Laughter is an effective stress reliever because it releases endorphins in the brain. Endorphins help relax the body and the effect lasts up to 45 minutes after laughing!! [10] X Trusted Source HelpGuide Go to source
- Laughter also boosts the immune system and reduces pain, both of which are important in reducing stress. [11] X Trusted Source HelpGuide Go to source
- Laughter also improves mood and reduces anxiety. [12] X Trusted Source HelpGuide Go to source
- Try keeping a gratitude journal to remind yourself of the things you’re grateful for on a daily basis.
- Try taking a basic meditation class or find tutorials online. You can find meditation apps online for specific topics and appropriate lengths.
- A form of therapy called cognitive-behavioral therapy is used to end negative thinking habits and help you feel more in control. [17] X Trusted Source National Health Service (UK) Go to Source
- In some cases, you may need to take medication. Talk to a psychologist before using an antidepressant or an anti-anxiety medication.
Maintain Physical Health
- Exercise produces endorphins and limits the release of stress hormones like cortisone and adrenaline that cause you to have a mental breakdown.
- When you engage in physical activity, you’ll forget about tasks, events, and situations that stress you out, giving your mind time to recover from stress.
- Try to get at least 7 hours of sleep every night. Everyone’s sleep needs are different, so you may need more or less sleep, depending on your activity level, age, and other factors.
- If you haven’t had a checkup in a while, schedule regular checkups to make sure you’re healthy and getting enough of the nutrients you need to stay healthy.
- To enjoy the benefits of amino acids, plan a protein-rich menu that includes milk, dairy products, eggs, poultry, meat, beans, nuts, and whole grains.
- Dopamine is a product of an amino acid called tyrosine while serotonin is a product of tryptophan. Insufficient synthesis of neurotransmitters in the brain will cause a bad mood and become erratic. This is even more significant if the neurotransmitters are dopamine and serotonin.
- A diet high in sugar and carbohydrates leads to overproduction of insulin, which causes low blood sugar. When blood sugar is low, the brain produces an alarming amount of glutamate, which can cause symptoms of depression such as anxiety, depression, and panic attacks.
- Avoid or limit processed foods or foods high in sugar and gluten. They are a danger to an already stressed body and can accelerate mental breakdown.
- You can get fpic acid from foods such as spinach and citrus in your meals.
- Dark green vegetables
- Red meat
- Whole grains, wheat germ
- Green bean
- Lentils, nuts like pecans and almonds
- Milk, yogurt and cheese
- Poultry, fish, eggs
- Beans, peanuts
- Seafood
- Banana
- Potato
- Seafood
- Nuts
- Wheat germ
- Pumpkin seeds
- Spinach
- Mushroom
- Bean
- Meat
- Iron-rich foods: red meat, dark green vegetables, egg yolks, dried fruits (raises, prunes), poultry, lentils, artichokes
- Iodine-rich foods: cow’s milk, yogurt, strawberries, sea vegetables, eggs, soy milk, sea fish and cheese.
- Chromium-rich foods: whole grains, meat, brown rice, broccoli, mushrooms, beans, dairy products, eggs, cheese, poultry, corn, potatoes, fish, tomatoes, barley, Oats, herbs.
Practice Relaxation Techniques
- Practice deep breathing like this: take a slow, deep breath in. As you inhale, expand your abdominal muscles, then slowly exhale. [33] X Trusted Source Harvard Medical Schop Go to Source
- You can practice deep breathing while meditating or doing yoga.
- To meditate, you need to focus on your senses and let go of your worries or thoughts about obstacles and get rid of your awareness. Don’t hold back any thoughts. Instead, try to observe and let them disappear.
- Try taking a beginner’s yoga class at your local gym or buy a DVD to practice at home.
- Peppermint essential oil can relieve tension headaches and treat nausea caused by stress-related abdominal pain. [41] X Source of Study Mix a few drops of menthol with another carrier oil such as almond oil and massage into the forehead and temples. Take a deep breath as you massage the oil to help relax.
- Recent studies have shown that essential oils like lavender and lemon can also improve mood. [42] X Trusted Source PubMed Central Go to source
Warning
- If you think you’re on the verge of a mental breakdown, talk to someone who can help, such as a parent, teacher, counselor or doctor.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 35 references cited in this article that you can see at the bottom of the page.
This article has been viewed 5,224 times.
A mental breakdown (also known as a nervous breakdown) is a temporary mental state associated with stress and a decrease in normal functioning. Depression has similar symptoms to anxiety and depression. [1] X Research Sources It is important to note that the term depression or nervous breakdown is not a medical or psychological term and does not represent any specific disorder. [2] X Research Sources Stress management and self-care are key to stress reduction and prevention of acute stress responses.
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