How to recognize a nervous breakdown

Pay attention to sleep disturbances. As with many other disorders, trouble sleeping is one of the first symptoms of a nervous breakdown. You may have to toss and turn to fall asleep and wake up several times during the night. You may find yourself sleeping too much or too little than usual. ^[9]

• Sometimes it’s hard to get back to sleep because the thoughts keep popping up.
• Although you have a need to sleep and often feel tired, getting a good night’s sleep is becoming increasingly difficult.

Check the status of personal hygiene. If you neglect personal hygiene, it may be due to high stress. Perhaps you are lacking motivation to take care of yourself. This usually includes: not bathing, not going to the bathroom, not brushing your hair or brushing your teeth, or changing your clothes. You can also wear the same clothes for many days even if the clothes are soiled. In addition, you also wear inappropriate clothes when going out. ^[10]

Recognize high anxiety. The physical symptoms of high anxiety can lead to and perpetuate a nervous breakdown. If you often feel anxious, and then experience a life event, that can trigger high anxiety symptoms that seem to last forever. Look out for any symptoms of anxiety, including: ^[11]

• Muscle tension and pain
• Wet and cold hands
• Dizzy
• A panic attack occurs

Consider feeling exhausted. You may feel a lack of energy. Feeling constantly tired or exhausted is another common symptom, which is because your energy has been spent dealing with the current crisis. Even ordinary activities become a burden on you. ^[12]

• Even basic activities like bathing, eating, or getting out of bed can also make you feel overwhelmed.

Watch out for an increase in heart rate. When you’re experiencing high stress from a nervous breakdown, you may experience a rapid heartbeat, chest tightness, or a lump in your throat. Even so, medical tests don’t show a problem with your heart because the symptoms are simply due to stress. ^[13]

Think about if you have any digestive problems. Abdominal pain or digestive problems are typical symptoms of stress and anxiety. That’s because when you’re under extreme stress, your body goes into survival mode, and digestion is no longer a priority. ^[14]

Identify tremors. Tremor of the hands or the whole body is the most obvious sign of a nervous breakdown, and also the most embarrassing one. Unfortunately, the shame caused by tremors further increases your stress levels. ^[15]

• Trembling can be a physical manifestation of all the stress your body and psyche is under.

Talk to someone you trust. If you have identified symptoms of a nervous breakdown, you should talk about it with others. Keeping quiet and not expressing your stress will only make the problem worse. One way to relieve stress and break negative thinking is to reduce self-isolation and increase interaction with friends. You may feel like you don’t have the energy to see your friends, but make an effort to make time for them. They will help you recover. ^[16]

• Self-isolation can lead to and increase stress, so make an effort to hang out with friends often.
• Chat with a trusted friend or relative. Sharing problems and concerns with others will lighten your load and help you feel less alone.

Find a therapist. Especially if you’ve been severely depressed in the past and felt like you couldn’t cope on your own, a professional can help you overcome your current difficulties and help you discover healthy ways of coping. A therapist will help you deal with feelings of depression or anxiety and challenge your negative thoughts.

• If you need help finding a therapist, look up information at reputable sites online or ask for a referral.

Healthy eating. Constantly feeling stressed or anxious will increase the amount of cortisone in your body, adversely affecting your appetite. However, if you do not eat enough, you will feel more tired and lack of energy. You must fuel your body with nutrient-rich foods and create the right environment in which to recover. ^[17]

• It’s important to force yourself to eat healthy, regular meals, even if you don’t like them. Eat plenty of fruits and vegetables, whole grains, and lean protein.
• Consider cutting caffeine from the menu. Caffeine can make symptoms of anxiety and insomnia worse. ^[18]

Sports exercise. Exercise is one of the best things you can do to relieve stress and anxiety. However, due to the effects of a nervous breakdown, your energy and health may be low, so start slowly. Exercise can help you step out of your home into another environment. ^[19]

• Start with a short walk each day, even if it’s just around the block. Gradually, you will increase the intensity and level of your exercise.
• When you’re ready, you can sign up for a course or sports group so you can socialize while you practice. Think dance, swimming or kick-boxing classes.

Learn how to relax. Taking time to relax is key to recovering from a nervous breakdown. You need to learn to let go of the worries that are bothering you and make time for yourself. ^[20]

• Take time off if necessary and go on vacation, or spend time with friends and family.
• Find activities to relax – whether it’s hiking, meditating or taking a bath.

Learn how to prevent future nervous breakdowns. Learn how to manage stress, refusing when asked to do something beyond your tolerance. Especially when you have children, it is easy to get into the habit of taking care of others and forgetting about yourself. Take some time out of your day to do things that take care of yourself .

• Learn how to set boundaries so you won’t end up in the same situation again. Realize where your limits are, and do your best not to cross them again.
• For more information, you can check out other articles in the same category.