Thank goodness you're reaching out for help to recover from your nervous breakdown. Having a breakdown is such a frightening experience.
If you haven't read my in depth article 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 mental health professionals normally use to describe this particular mental illness (as a therapist, I don't think it's just 'mental' at all!). 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 to help you recover from your mental breakdown and stay well.
Your recovery is of course most important for you, but also important for your loved ones.
Even if you feel your partner (or anyone else) is part of the cause of your breakdown, it won't help your recovery if you wait for him or her to change. So, without further delay, here's how to recover from nervous or mental breakdown...
How long your recovery is going to take depends on too many factors to be specific.
Usually the worst feelings subside within one to three months. Don't hold me to that though - it can happen sooner or, unfortunately, 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...
First of all - having a one-to-one connection with a professional licensed therapist can be really effective. He or she will take the time to really 'get' your personal situation and help you to recover. You're likely to find it a huge relief to be able to talk everything through in confidence.
Whilst your body is releasing lots of stress hormones, it also releases the neurohormone oxytocin to help you cope with stress.
Discover what that hormone does for you...
To recover from 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
Treating the immediate symptoms of your breakdown will help you feel a little more in control.
Remember - its vital to have a medical checkup first to rule out any other health problems. Sleep problems are particularly prevalent and you may just need some short-term medication to help you sleep. Your doctor can prescribe some for you if necessary.
Only once those whirring thoughts begin to calm down, can you start to solve problems and take effective action - when you feel you're ready.
I've found some excellent resources to help you reduce the signs and symptoms, and deal with the underlying problems.
No one treatment is necessarily suitable for everyone - you choose what you think is most helpful in your situation.
Let's deal with the symptoms of a nervous breakdown first...
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 (to help you sleep for example), know that you won't be needing it 'forever'.
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.
I know from my practice and personal experience that (self)hypnosis is a great treatment to help calm a stressed out mind/body.
Hop over to my article Hypnosis FAQ and downloads to discover if it could be part of your treatment too. You'll also find a link there to my recommended downloads for treating a mental breakdown, managing stress and various other issues.
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.
Add journaling to your treatment plan by using Penzu - a free online tool.
Watch Brené Brown talk about what happens when you try to numb your feelings.
If you're short on energy or time, move the slider to 15.00 min and start watching there.
It may help you to join a support group, either online or close to where you live. Support groups should provide a safe place for you to be vulnerable, but I have to be honest, I'm generally not a fan of online support groups!
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...
Specially for you - to help you move forward. Click the link to download the Taking Care of Yourself worksheet.
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...
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.
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. Or perhaps it didn't appear to be anything specific at all.
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. In that case, coping with not coping is probably the only realistic expectation for now.
When you're ready:
I recommend two effective methods to help you recover faster:
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.
Have you always been a bit of a worrier? Do you live with the constant presence of anxiety and perhaps even panic?
Do visit Dr Kelly Brogan's website to learn how you can begin to tackle your anxiety without taking any medication.
See also my article: The Best Treatment for your Anxiety Symptoms.
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:
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.
Whistl your energy is still low, taking baby-steps is absolutely fine. I believe you can do it!
Talk to an online counsellor today, or learn from Dr Kelly Brogan how to adapt or change your lifestyle completely to protect yourself.
Mastering the next two steps can give yourself the best possible chance of preventing another nervous breakdown.
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...
You’re now going to have to choose to either...
Know that however unlikely it may seem now, trust that with a good recovery:
You can reclaim your 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!
I really hope this article is of help to you. :-)
I frequently update my articles based on feedback, therefore I really value your vote.
Thank you so much in anticipation. :-)
Your problem is never too small or too big, too silly or too complicated to ask for help from a licensed therapist...