Mental health is a fundamental aspect of our well-being. Like our physical health, it can also have unhealthy periods. The term ‘breakdown’ is often thrown about in casual conversation, social media, and amongst friends. Though this is a loaded word, these days it is used to describe pretty much any state of inconvenience, distress, sadness, or stress. It often has a tinge of humor and exaggeration attached to it. But what does this word actually represent?
A mental health crisis, also referred to as a mental breakdown, is an intense episode where an individual feels unable to cope with their emotions, thoughts, or daily life challenges. During a mental health crisis, a person feels mentally and emotionally distressed. They may feel a sense of hopelessness or lack of control over their circ*mstances.
Symptoms of a Mental Health Crisis
While the signs of a mental health crisis are different for each person, there are some common symptoms.
Behavioral symptoms include:
Inability to engage with professional life
Withdrawing socially
Unhealthy eating patterns
Disturbances in sleep
Lack of self-care
Isolation
Additionally, a mental health crisis entails a number of symptoms related to mental and emotional wellbeing:
Trouble regulating mood and emotions
Physical symptoms like digestive issues, stomachaches, body aches
Anxiety disorders
Lack of focus
Panic attacks
Thoughts of self-harm, suicide
Depressive symptoms
Fatigue
Psychotic Break vs. Mental Breakdown
A psychotic break is an episode of psychosis, which has symptoms that reflect a disconnect with reality.
Risk Factors for a Mental Health Crisis
A mental health crisis can occur when the stress or pressure you are dealing with becomes too much to bear.
It can be triggered by job loss related grief, marital strife and financial problems, or by a tragic life event. For some people, coping with the effects of trauma while trying to function in their daily life can lead to a mental health crisis. Ongoing, or chronic challenges in your mental or physical health can also be a trigger.
Burnout in your professional life can also be a factor. Additionally, many of us struggle to keep up with our daily life. The stress of juggling parenting, work, marriage, and other commitments can be oppressive.
Additional factors include a history of anxiety disorders, either personally or in your family. Underlying mental illness can also increase your chances of a breakdown in mental health.
How Does a Mental Health Crisis Affect Your Daily Life?
A breakdown in mental health can have a negative effect on how you carry on in daily life. It can make you feel emotionally and mentally exhausted. It becomes hard to do the things you need to do and cope with your daily responsibilities. In turn, your self-worth and self-confidence may be negatively impacted.
Emotional turmoil and instability
A mental health crisis often brings intense emotional turmoil and instability. You may experience sudden and extreme mood swings. These can range from despair to moments of fleeting hope. The rollercoaster of emotions can make it challenging to engage in daily activities with clarity and focus.
If you are withdrawn or having trouble with emotional regulation, it can further isolate you from those close to you. It can impact your relationships with family, friends, and co-workers.
Impaired concentration and decision-making
During a crisis, your mind is preoccupied with distressing thoughts. This makes it difficult to concentrate on even the simplest tasks. Making decisions becomes arduous, and simple choices can feel like overload.
You may miss appointments, work meetings, or days of work. Issues with mental health frequently cause difficulties with concentration and motivation. This can undermine your performance at work or school.
Disturbed sleep
Sleep disturbances are common during a mental health crisis. Insomnia, nightmares, or poor sleep quality can increase your anguish and emotional fatigue.
Impact on physical health
The mind and body are intricately connected. A mental health crisis takes a toll on your physical health as well. Symptoms of a mental health crisis like stress, lack of good rest, and changes in appetite can lead to physical symptoms such as headaches, muscle tension, gastrointestinal issues, and a weakened immune system.
Self-care
While in crisis, you may struggle to engage in self-care. Daily routines like eating regular meals, exercising, or engaging in hobbies and activities that once brought joy might be neglected. This neglect of self can perpetuate low self-worth.
Escapist behavior
In an attempt to cope with the overwhelm of a breakdown in mental health, some people turn to escapist behaviors. These could be substance abuse, binge-watching television, or compulsive shopping. This can provide temporary relief of some symptoms, but it is not a long term solution.
How to Help Yourself During a Mental Health Crisis
Reach out for help
Do not be embarrassed to ask others for help. There is no shame in what you are going through.
Enlist a few trusted friends or family members for support. Make sure they understand your situation. Be specific about what you need from them should you start to feel unwell. Direct them to resources that provide information about your condition and how to support you.
Join either an online or in-person support group. These offer you a space to talk about your experiences. Connecting with other people who also struggle with mental health brings you into a community and can make you feel less isolated.
Talk to your therapist about planning ahead and what to do if you find yourself struggling.
Remember self-care
Spend some time thinking about the ways in which you care for yourself. A routine of self-care can be integral to how you feel. Reflect on the activities or practices that make you feel good and try to make them a part of your daily life. For example, going for a walk, meeting a friend for coffee, light exercise, reading, or tending to your garden or houseplants.
Recognize your triggers
It can also help to be aware of what triggers you. Once you are aware of the key factors that affect how you feel, you can make a strategy for coping. You can discuss this with your therapist if you are seeking professional help. In this way, you can start to act early on, when you start to feel unwell, and before you are in crisis.
Signs of a Mental Health Crisis in Children
It may be hard to recognize a mental health crisis in young people. This is particularly true for adolescents as some of the symptoms can be confused with the emotional ups and downs that teenagers tend to go through. There are, however, some common warning signs that a child or teen is experiencing a breakdown in mental health.
These can include:
Withdrawing and isolating themselves
Delusions
Talk of self-harm or harming others
Talk of suicide
Self-harm
Intense distress, irritation, animosity, or aggression
If you believe that your child could inflict serious harm on themselves or on another, call emergency services or a crisis helpline. Do not leave your child unattended.
Therapy for children and therapy for teens can help families and children cope with mental health issues.
Finally, do not underestimate how much your support and love can help your child. You know your child and are attuned to changes in their behavior and emotional state. Let your child know you are there for them. Make sure that their space with you is safe and free of judgment. It can be hard, but tempering your reaction to what they share with you will impact how much they confide in you in the future. For example, it can be hard to not react emotionally – you are a concerned parent. However, the more calm and level your response is, the more comfortable your child will feel telling you about themselves. It will help to learn about ways to manage stress in children.
Supporting Someone through a Mental Health Crisis
Watching someone you care about go through a mental health crisis can be upsetting. It is a sensitive and possibly turbulent situation that requires compassion and understanding.
Warning signs
The first step in assisting someone during a mental health crisis is recognizing the warning signs. These manifest in different ways from person to person. Common signs include:
Sudden changes in behavior
Extreme mood swings
Social withdrawal
Erratic thoughts
Expressing feelings of hopelessness and helplessness
Significant shifts in emotion, actions, or communication patterns
Calmness and empathy
When you suspect that someone is in a mental health crisis, remain calm and composed. Approach them with empathy and without judgment. Listening without judgment means active listening. Pay close attention to their words, tone, and body language. Let them express themselves without interrupting or imposing your opinions. Avoid trying to "fix" their problems or dismissing or trivializing their feelings. This can increase their distress. Do not blame them or point out what they are doing wrong. Instead, ask them how they are doing in a non-threatening way and offer them a chance to talk. Sometimes, all they need is someone who genuinely listens and understands. Let them know they are not alone and that you are willing to support them throughout their journey to recovery.
Encourage professional help
Encourage them to seek help from a mental health professional. Respectfully suggest the benefits of therapy. Emphasize that reaching out for assistance is a sign of strength, not weakness.
Help them find resources
Assist them in finding suitable resources. Having access to mental health resources provides reassurance and can make a significant difference to their wellbeing. Research local mental health clinics, support groups, helplines, and crisis centers in your area. Offer to accompany them to appointments or provide transportation if needed.
Ensure their safety
If the person is at risk of harming themselves or others, take immediate action to ensure their safety. Contact emergency services or a crisis helpline. Remove any potential means of self-harm or dangerous items from their surroundings. Stay with them until professional help arrives.
Self-care
Where possible, help your friend or loved one engage in self-care practices. You can join them for a walk or a meal, watch a show, or have a cup of tea with them.
Involve trusted people
If appropriate and with the person's consent, involve other people that they trust in their care. Family members, close friends, or support groups can offer additional emotional support and a sense of community.
Respect boundaries
While your intentions are well-meaning, remember to keep in mind their boundaries. They may not be ready to talk or to seek help immediately. Pushing them beyond their comfort zone may backfire and cause further anxiety.
Educate yourself
Having some knowledge of mental health conditions and crises can be instrumental to providing appropriate support. Familiarize yourself with common mental health disorders, crisis intervention techniques, and local resources. If your friend or loved one has a specific underlying mental health condition, read about that. This will enable you to offer informed and compassionate assistance to them.
Patience and consistency
Recovery from a mental health crisis takes time and patience. Be consistent in your support, even if they seem resistant or distant. Your continued presence and care can have a significant impact on their wellbeing.
Getting Help
Mental health crises and breakdowns are challenging to endure, but remember that help and support are available. By recognizing the signs, understanding the causes, and seeking assistance from loved ones and professionals, you can find a path towards recovery.
If you feel overwhelmed by the stress and pressure you are under, and it is having an adverse effect on your daily life, consider reaching out to a mental health professional. For some people, mental health issues and seeking help for said issues is stigmatized. Due to this, some people are less likely to reach out for help.
Trust Mental Health has a team of BIPOC therapists that speak multiple languages. We are aware of cultural sensitivities and understand how your background shapes not only your worldview, but your perception of mental health and therapy. We provide therapy in San Jose and all over California. Contact us today for a free 15 minute consultation. We will match you with a therapist best suited to your unique needs.
