3 Steps to help you recover and get over a nervous breakdown faster

Author: Elly Prior | First published: 06-01-2012 | Modified: 30-10-2017

The best treatments to get over a mental breakdown

Thank goodness you're reaching out for help to get over that nervous breakdown. Having a breakdown is such a frightening experience that it's no wonder you're desperately looking for advice on how to recover.

If you haven't read my page on Signs and Symptoms of a Nervous Breakdown, then do hop over to that one first.

As I've explained on that page, 'nervous breakdown' is not a term professionals normally use.  However, I use it here because my clients use the term and we all know what it means.

I'm going to show you the best resources on the web to help you recover and stay well. Your recovery is important not only for you, but also your loved ones. They too are suffering and will want to see you get over your nervous breakdown as soon as you can.

You see, you being ill is having a huge effect on your partner or spouse too. And even if you feel he or she is part of the cause of your breakdown, it won't help you to wait for them to change.

So, without further delay, here's how you get over a nervous breakdown or burn-out...

Oh, before we go on, the very first thing you must do is ensure that you eat really well (a varied diet) and sleep lots. If you don't sleep enough, you are, without a doubt, undermining your physical and mental well-being!

Sign: Can you relate to this sign?

How long does it take to recover?

How long your recovery is going to take depends on too many factors to be specific. Normally the worst feelings subside within one to two months. Don't hold me to that though - it can happen sooner or later. Then there comes a fairly long period of gradual overall recovery with lots of ups, downs and periods of stagnation. After that, a very slow return to normal.

I'm aiming to help you speed up your recovery from your breakdown. By being active in your recovery you'll get there sooner rather than later! So, stay tuned...

"Thank you ...

 ... I researched your information on having a nervous breakdown. Your information was informative and calming....

... Your essay was outstanding. Most of all, it gave me hope that things would eventually get better. You are very intelligent and professional. Thank you."

- Phyl

First of all - there's nothing more effective than having a one-to-one connection with a professional licensed therapist. He or she will take the time to really 'get' your personal situation and help you to recover.

To go to Better Help and get help now: CLICK HERE. Or for further information...

Get help now from a professional, licensed therapist

For information on how to go about it, see my page on mental health counselling.

New research: stress isn't necessarily harmful at all

Whilst your body is releasing lots of stress hormones, it also releases the neurohormone oxytocin. Discover what that hormone does for you...

3 Steps to a faster recovery from your meltdown

To get over a nervous breakdown you need to:

A) Treat the symptoms (the outward signs will then disappear too)
B) Deal with the contributing factors
C) Improve your lifestyle

Always been anxious?

Chris Bayliss is a health researcher and nutrition expert specialising in the treatment of anxiety. He cured himself from anxiety!

Discover how his method can help you too.

Just think how long you've managed to keep going! Now give yourself time to build yourself up again with loving care and consideration.

Treating the immediate symptoms of your meltdown will help you feel a little more in control.

Once those whirring thoughts begin to calm down, you can start to solve problems and take effective action - when you're ready.

I've found some excellent resources for you to help you calm the signs and symptoms, and deal with the underlying problems. No one treatment is necessarily suitable for everyone though. But, I've chosen those I would use myself and happily recommend to family and friends.

Let's deal with the symptoms of a nervous breakdown first...

A - Treating the symptoms of your nervous breakdown
8 Ways to help you manage your symptoms

1. Natural remedies for fast relief

If you're at all suspicious of what your doctor prescribes (I personally would be, because of the side-effects), then talk to him or her about alternatives.

It's absolutely essential that you feel happy with whichever remedies and treatments you take to get over your nervous breakdown.

Should you really need some prescribed medication, know that you won't be needing it 'forever'.

2. Stop those constantly whirring thoughts with meditation

Meditation helps you to stop worrying about the future or being stuck in the past. So it saves you that wasted energy.

Meditation is also a great way to get over depression. See my article: How to deal with depression without medication.

3. Hypnosis for rapid healing

I know from my practice and personal experience that (self)hypnosis is ideally suited to calming a stressed out mind/body.

I so want you to feel better sooner rather than later, and I'd love you to try hypnosis. Don't trust it? You're not the first - I'm already prepared for that! Hop over to my page Hypnosis FAQ and downloads to learn How to do Self Hypnosis. You'll also find a link there to my recommended downloads/MP3s for treating a mental breakdown and depression (often present with a breakdown).

4. Track your recovery

Just writing about what's troubling you, how you're feeling and tracking your recovery can be a huge help. Keeping a journal can be a great way to do this.

5. Accept that it's okay to be vulnerable

Just watch a bit of this TedTalk about what happens when you try to numb your feelings. I suspect you don't have the energy to watch it all (and I want you to keep some for the video further down), so move the slider to 15.00 min and start watching there...

Click here to watch Brené Brown talk about vulnerability.

6. Take care of yourself

It's very easy to 'just not bother' with looking after yourself. That's why I'm including a special worksheet for you. It will help you focus on nurturing yourself even during the most difficult time...

Free printable worksheet

Specially for you - to help you move forward. Click the link to download the Taking Care of Yourself worksheet.

7. Don't keep it to yourself

Let people you trust read my article: Signs and Symptoms of a Nervous Breakdown. Warn them that you may not be the best company right now, and that you're at risk of being irritable and even angry over nothing. Let them know that it has nothing to do with them, but that you may have no spare capacity to deal with anything that requires you to even think beyond simply putting one foot in front of the other.

Oh, and let your loved ones also read the following contribution from my niece...

A very personal experience ...

My 26-year old niece had a major burn-out. This is what she wrote:

"One of the most stressful things I found was that I knew I needed lots of sleep and to eat well to get better. But, my body just didn’t respond to what I thought was good for it.

Being told to eat well and sleep enough made me feel panicky. Instead of being nourishing and healthy, the need to eat and sleep felt like yet another demand on my already overstretched body and mind.

Sometimes, I felt like I was on a runaway train, speeding further and further beyond control. I desperately wished for some kind of simple ‘off’ switch, or at least some brakes.

Other times, I felt as though I was hanging by my fingertips from the edge of a cliff, staring at the ravine below me.

I desperately wanted to eat and sleep but whatever I tried, I just couldn’t. I lay in bed staring at the ceiling like a rabbit caught in the headlights. I felt panicky, my breathing was fast and shallow, and my pounding heart raced. All the while, I thought, “please let me sleep, and then maybe I’ll feel better in the morning.”

It was the same with eating. I knew I needed to eat healthily, even if just to give myself a little bit more energy. But, my body protested at every attempt. It almost took too much energy to lift a spoon, chew and swallow. Shopping was obviously out of the question, and trying to prepare food felt stressful and impossible. And I just wasn’t hungry anyway.

If someone tried to encourage me to eat and they asked what I wanted, I just felt like screaming, “I don’t know! Stop with all these questions! I’m going crazy! I can’t think straight anymore. Just shut up and let me have some peace!”

I also cried at the drop of a hat which was exhausting in itself, and landed me in bed for hours, just to recover from that.

8. Accept whatever help you can get

People who say, "Let me know if there's anything I can do" often do mean that, but don't know what to do. Ask them to help with a specific task or chore.

At the same time, avoid people who sap your energy. Don't try to be polite by agreeing to visit or attend a function when you know you can't face it.

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Put the date in your diary now, so you'll remember.

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B - Dealing with the causes of your meltdown

What happened prior to you becoming so poorly? I suspect it was anything from personal, relationship and family problems to work-related stress or any type of trauma.

If you're in the early stages of your breakdown, you're unlikely to be ready to start dealing with the causes of it just yet. Coping with not coping is probably the only realistic expectation at this stage.

When you're ready, take a look at my sitemap to find the articles that cover your particular problem, or scroll down now. Consider too getting the help of a professional, licensed therapist. It's very easy to set up an online session. For further information see my page on online mental health counselling.

1. Dealing with general stresses and strains

I recommend two effective methods to help you recover faster:

  1. Self-hypnosis
    See my article: Self-Hypnosis Downloads and FAQ.
  2. Meditation
    Google Jon Kabbat-Zin, Professor of Medicine Emeritus and creator of the Center for Mindfulness in Medicine to learn all about how meditation can help.

2. Healing relationship or marital problems

Significant relationship problems can be a major factor in the development of a nervous breakdown.

For further information, start with my page on common relationship problems.

3. Overcoming existing anxiety and panic

Have you always been a bit of a worrier? Do you live with the constant presence of anxiety and perhaps even panic?

Chris Bayliss, a medical researcher and nutrition specialist, was too. He visited all the doctors, had all the pills, but eventually cured himself. He is now an expert in the treatment of anxiety and panic. Have a look at my review of his blueprint for Overcoming Anxiety and Panic for good.

4. Dealing with trauma

It's easy to think of a terrorist attack, a house fire, getting injured in a road traffic collision as a traumatic event. However, there are so many more ways in which you could have been traumatised.

I cover all this in more depth in my articles:

Calm scenery of a lakesideThat sense of peace will eventually return

C - Changing your lifestyle to prevent a recurrence

Oh, I know how difficult it can be to make the required changes!

First of all, I just want you to stop feeling guilty. I know it's easier said than done, but guilt and shame are good only for you to realise when you truly have intended and done harm to others. In which case it's a signpost - time to make amends and take a different route. Other than that - it's wasted energy and you're so desperately in need of that energy.

Secondly, you'll want to make the most of the energy you still have! I just want you to make a start today in sorting your life out, for your benefit. I believe you can do it!

Talk to an Online Expert Counsellor today, or get the one, well-researched system that will help you rid yourself of all the anxiety and panic.

How to avoid a burn-out in the future

Mastering the next two steps can give yourself the best possible chance of preventing another nervous breakdown.

  1. When you've already got enough on your plate, stop adding more i.e. always thinking you can add the next thing and the next to your already full diary. Whether that's because you want to be liked, just can't resist an 'exciting' offer, or you're being bullied into taking on more work than you could ever manage. There really is a limit to what you/your body can take. And that's okay!
  2. Learn to say: "NO". Start with saying that you need time to think about a request, because you always want to be able to give 100% and you're not sure you can at the moment. (Yup, I know that's easier said then done!)

There's more...

Increase your resilience by inoculating yourself against stress

No doubt you're well aware that winding yourself up about all kinds of things isn't doing you any good. It's understandable and normal if it concerns things that have happened fairly recently. But... if it concerns stuff that happened way back, it's time to take a fresh look at your map. and choose a different road!

Watch the video for some essential and reassuring information. Discover how you can very simply change how you use your brain to help you become more resilient.

Just make sure you get the general drift. Don't worry about the difficult stuff...

Finally...

You’re now going to have to choose to either... 

  1. focus your attention on the overwhelming tiredness, tension, panicky feelings, etc, OR
  2. focus your attention on recovery, and look out look for the small shafts of light that will lead you out of that dark tunnel

Know that however unlikely it may seem now, trust that with a good recovery:

  • you’ll be better able to balance work, family and time for yourself;
  • you’ll be more grateful for the the small pleasures in life;
  • you’ll be able enjoy the simple things in life;
  • you’ll be generally more relaxed;
  • you’ll get less worked up about things you can't change anyway;
  • you’ll choose more carefully who you spend your time with;
  • you’ll know and understand yourself better;
  • you’ll be kinder to yourself;
  • you’ll be much clearer about - and able to set - your boundaries.

You can reclaim you life, be in control and happy again! It will take time, though, and you may have to make some lasting changes. But have faith in your own strength - you were born with all the innate resources you need to recover, and enjoy living again!

For even more tips and advice - and dealing with other potential causes of your burnout...

 ... also read my article: Anxiety for No Reason.

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Related articles

Top Tips to Relief Stress
Natural Sleep Remedies
Physical Effects of Sleep Deprivation
Stress and Your Relationship
Depression Questionnaire

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Elly Prior

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