Nervous breakdowns? I know just how terrifying they are – and so do millions of other American adults.
Of course, Americans over 50 generally experience worry and anxiety; to some extent, it’s all normal. However, too much strain might lead to a mental collapse. It’s vital to recognize that tools and methods may help us deal with challenging situations.
My mental collapse followed many personal and professional disappointments. Truth be told, my anxieties and life seemed out of control. Yet, trial and error (and professional help) helped me control my symptoms and reclaim my well-being.
Now it’s my turn to help you figure everything out. These research-backed suggestions guided me through my own experiences. From self-care to professional support, journaling, and more, let’s find out the top 5 ways to survive a nervous breakdown!
Practice Self Care
Nervous breakdowns are stressful. Self-care and mental wellness are crucial during extreme emotional discomfort. Self-care is purposeful self-care to promote physical, mental, and emotional health. Mindfully surviving a mental breakdown requires self-care.
Self-care improves mental wellness, according to research. According to a 2018 Journal of Psychiatric and Mental Health Nursing research, self-care lowered melancholy and anxiety in older persons. According to the study, exercise, relaxation, and mindfulness meditation improved mental health and quality of life.
Self-care might involve taking a warm bath, reading, or listening to music. These hobbies may help you relax and decrease stress, improving mental health. Yoga and walking produce endorphins, boosting mood and lessening anxiety and despair.
Self-care amid a mental breakdown gives you time to recover. You’re taking a significant step toward healing by addressing your mental health needs. Self-care also boosts resilience and stress management.
Improve Your Sleep Quality
Sleep is vital to physical and mental well-being. Mental breakdowns may impair sleep. However, better sleep may help us consciously survive a mental collapse.
Sleep is linked to mental health in several research. A 2017 Sleep Medicine Reviews research linked poor sleep quality to sadness and anxiety. The research also indicated that better sleep reduces symptoms of various illnesses.
Here are three tried-and-true tips for better sleep:
- Strive to sleep and get up simultaneously every day, especially on weekends. This regulates your internal clock and improves sleep.
- Develop a pleasant night routine: Take a warm bath, read a book, or listen to soothing music. Avoid stimulating activities like TV and electronics before sleep.
- Keep your bedroom dark, chilly, and silent. Buy supportive mattresses and pillows.
Avoid psychological triggers
Mental breakdowns can be brutal – take it from somebody who’s been there. Although some think it’s a sign of weakness, avoiding psychological triggers may help people survive a nervous breakdown. Remember: staying away from toxic people or bad situations does not make you weak – it makes you love and respect yourself!
Psychological triggers and mental health are strongly linked. A 2019 Journal of Affective Disorders research indicated that unpleasant life experiences, including losing a loved one or financial problems, might cause depression in older persons. The research also indicated that avoiding these triggers reduces depression risk.
Determine your negative thinking and behavior triggers. Stressful circumstances, people, and places may be triggers.
Write Down Your Thoughts
Mental breakdowns are stressful. Journaling may help consciously survive a nervous breakdown. This simple habit lets you communicate your feelings and stay true to yourself. Once you get everything down on paper, you might be able to understand your triggers better – or find new ways to manage a breakdown before it occurs.
Several research has linked expressive writing to mental wellness. Expressive writing reduced sadness and anxiety in older persons in a 2018 Journal of Health Psychology research. The research also indicated that expressive writing improves well-being and life quality.
Journaling allows you to reflect and self-examine through a nervous breakdown. Writing about your emotions might help you process and accept each state better.
Spend Time Outdoors
Spending time outdoors and returning to our roots may help us mindfully survive a mental breakdown.
Nature is linked to mental wellness in several research. According to a 2019 Journal of Environmental Psychology research, nature reduces anxiety and despair in older individuals. The study concluded that nature improves well-being and quality of life.
Outside time helps you relax and cope with the stressors associated with a nervous breakdown. Further, natural elements might help you connect with your inner self and show compassion to your own feelings.
In the long run, spending time in nature may relieve anxiety and sadness, increase well-being, and help you understand your emotions. Take a stroll in the park, hike a neighboring trail, or just sit outdoors and enjoy nature.
Practice Physical Activity
We all know doing sports boosts our mood, but did you know that exercise also prevents and reduces the impact of mental breakdowns?
Physical exercise improves mental health, according to several pieces of research. A 2018 Journal of Aging and Physical Activity research indicated that regular physical exercise reduces anxiety and sadness in older persons. Physical exercise also improves well-being and quality of life, the research revealed.
Exercising relieves tension and distracts, helping you consciously withstand a mental breakdown. Endorphins from exercise alleviate tension and anxiety. Physical activity may also help you concentrate and let go of negative ideas and feelings.
Walking, yoga and swimming are best. Walking is an easy, low-impact activity. Nature walks improve mental wellness. Yoga helps you connect with yourself via awareness and physical movement. Swimming is a low-impact stress reducer.
(When) Should You Ask for Help?
Supporting others and getting help is a big part of thoughtfully surviving a mental breakdown. Connecting with people gives us emotional support and advice.
Several research has linked social support to mental health. A 2017 Journal of Aging and Health research indicated that social support reduces depression in older persons. The research also noted that social support improves life quality.
3 Ways to Get Help During a Nervous Breakdown
Trusted person: Support yourself with friends, family, or mental health professionals. Talking about your problems might make you feel less alone and understood.
For example, you can join a support group for individuals with similar issues: This may foster a sense of community and create a safe area where you can open up.
Likewise, if a loved one is going through a mental breakdown, make sure to listen to them and help in any way you can. Provide help and listen without judgment.
Part of mindfully surviving a nervous breakdown involves seeking help from others. If you feel like you lack self-control or have intrusive thoughts, don’t hesitate to ask for help!
Conclusion
I hope these five mindful ways to endure a nervous breakdown are helpful. We’ve probably dealt with many difficulties as Americans over 50, but we’re not alone.
If you’re dealing with a mental health condition, make sure to get expert treatment. These recommendations should only come in addition to professional therapy and medicine.
Professional treatment and these strategies have helped me manage my symptoms and restore control over my life. It’s possible to recover from a nervous breakdown.
Self-care, support, mindfulness, trigger avoidance, and outside time are important. These methods reduce anxiety and sadness and increase well-being.
This piece should help you consciously survive a nervous breakdown. Be nice to yourself and take things day-by-day. Rehabilitation is possible, and a better future awaits.
Read also: Worried About Money? These 5 Mindful Tips May Help You Stay Calm
