Safety Note: A mental breakdown can become serious if left untreated. If you are in a crisis, call or text 9-8-8 immediately. In case of an emergency, call 9-1-1 or go to the nearest emergency room immediately.
A mental breakdown is not a medical diagnosis. It is a common way to describe the point where stress and overwhelm become too much to cope with, and life becomes too difficult to manage. A few studies have concluded it is a reaction to external stressors, while another study suggested that it resembles an “adjustment disorder with mixed anxiety and depressed mood.” This does not mean the symptoms of a mental health breakdown are not real even if it is not a diagnosis.
In this article, we will look into what a mental breakdown can look like and feel like, and what your next steps can be.
What Does a Mental Breakdown Feel Like?
A mental breakdown or a nervous breakdown is described in different ways – the experience varies, but some symptoms are common:
- You might feel numb, as if someone has covered your life and world with cotton.
- You may cry without warning.
- You may look at the day in front of you and not want to get out of bed.
- Simple, mundane tasks that come automatically, like brushing your teeth, bathing, or combing your hair, feel like too much.
- You may feel detached, like having an out-of-body experience.
If this sounds familiar to you, it does not mean you are weak or that you are doing something wrong. It means it is time to speak with a licensed mental health specialist who will understand your symptoms and experiences to suggest the next step toward healing.
What Does a Mental Breakdown Look Like From the Outside?
From the outside, a mental breakdown looks like the person is withdrawing. They call in sick, they cancel plans, they lose interest in their passions and hobbies, their performance drops, and their self-care and hygiene slip.
If you notice these signs in a loved one, it may be time to have a conversation. A safe, open conversation helps. Do not confront or belittle the person – show them that you are concerned, and they can open up with you whenever they are ready.
You Do Not Have to Hold It Together On Your Own
If you have tried holding it all together, you do not have to do this on your own. Speaking with licensed and trained clinicians at Create Recovery can help you understand the next best step in your journey toward healing.
Call (866) 885-3042
Signs of a Mental Breakdown
Signs of a mental breakdown vary from person to person and depend on what is driving the stress. But here are some of the common ones:
Physical Signs
- A racing heart
- Trouble breathing
- Trembling, dizziness, sweating
- Nausea or digestive concerns
- Trouble sleeping, or nightmares
Emotional Signs
- Feeling very sad, hopeless, or helpless
- Irritability, frustration, or angry outbursts
- Crying spells that seem to come from nowhere
- Feeling numb or emotionally detached
- Trouble focusing
- Panic attacks
Behavioral Signs
- Calling in sick or missing school/work
- Canceling plans
- Pulling away from family and friends, not wanting to leave home
- Losing interest in things one used to enjoy
- Slipping on hygiene, eating, sleep, and exercise
Some may also experience paranoia, hallucinations, or flashbacks to a traumatic event. If you notice these, seek care right away.
If you notice any of these signs or have thoughts of suicide or death, call 9-8-8 (U.S.) right away. It is available 24/7.
What Causes a Mental Breakdown?
There is no single reason for a mental breakdown. It can be a few or a combination of these:
- Untreated anxiety, depression, trauma, grief, or other mental health concerns
- Ongoing stress and burnout
- Interpersonal conflicts
- Major life events/transitions
- Loss and grief
- Family history of mental health conditions
- Chronic illness(es)
- Untreated substance use
Many keep going on the outside long after they stop feeling okay on the inside. If you are functioning but overwhelmed, you are not on your own – reaching out to someone who will sit with you to understand your experiences and needs can be the best step forward when coping stops working.
Mental Breakdown vs Panic Attack vs Burnout
A mental breakdown, panic attack, and burnout can get mixed up, and they can overlap. Here is a quick way to tell them apart.
| Mental breakdown | Panic attack | Burnout | |
|---|---|---|---|
| What It Is? | A period when stress and overwhelm become too much to cope with. | A sudden surge of intense fear or a sense of losing control, even when there is no clear danger. | Exhaustion that builds from ongoing job-related stress. |
| How It Manifests? | Overwhelm, withdrawal, trouble with daily tasks. | Racing heart, sweating, trembling, trouble breathing. | Feeling drained and worn out by work. |
| How Long It Lasts? | No set timeline. Symptoms may ease within about six months with the right diagnosis and treatment. | Comes on suddenly and usually peaks within minutes. | Develops over time and typically continues until the stress is addressed. |
Panic attack symptoms like chest pain can feel like a heart attack. If you have chest pain or are not sure what is happening, call 9-1-1 immediately.
What to Do During a Mental Breakdown
If you are going through a mental breakdown right now, here are some steps you can take immediately:
- Take deep, slow breaths. Breathe in through your nose, hold it for three seconds, then breathe out slowly through your mouth. Repeat it a few times.
- If you can, step away from where you are to a quiet room and dim the lights.
- Ground yourself. You can put your feet flat on the floor, feel the chair or the wall or anything solid, and name five things you can see. It gives your mind something to hold on to.
- Reach out to one person you can trust. Call someone. You can just say, “I am not okay. I need some company.”
- Drink some water and try to rest for a while.
- Reach out to your primary healthcare provider or a licensed mental health specialist to understand what you can do next.
If You Are Worried About Someone Else
Listen first. Understand what they want from you, ask what can help, and gently suggest visiting a mental health specialist instead of forcing it upon them. If they speak about harming themselves, call 9-8-8 or 9-1-1 in case of an emergency.
When It Is an Emergency
When it is an emergency, do not wait.
If you are thinking about harming yourself or suicide, or you are worried about someone else’s safety:
- Call or text 9-8-8 to reach the 988 Suicide & Crisis Lifeline. This is free and available 24 hours a day, 7 days a week. You can also chat at 988lifeline.org.
- Call 9-1-1 or go to the nearest emergency room if you or someone you know is in immediate danger or there is a risk of one.
Recovering From a Mental Breakdown: When Weekly Therapy Is Not Enough
If you are seeing a therapist for a mental breakdown and still struggling to get through the day, sleeping poorly, or falling behind at school, work, or at home, you may need more structure. That is what it can mean when therapy is not enough on its own. A higher level of outpatient care offers the structure you need without having to put your life on hold.
Create Recovery Center offers three structured outpatient options:
- Partial hospitalization program (PHP): It runs for 6 to 8 hours a day, 5 days a week. It offers individual and group therapy, medication management, skills training, relapse prevention, holistic healing, and aftercare under one program.
- Intensive outpatient program (IOP): It runs for 9 to 15 hours a week. It offers similar services as PHP, but with flexible scheduling.
- Evening IOP: It is the same as IOP, but in the evening – from 6 PM to 9 PM, Monday to Friday.
What Can Your Next Steps Be?
A mental breakdown can feel frightening, and it is also a clear signal that you need more structure than you have right now. You do not have to hold everything together on your own.
At Create Recovery Center in Los Angeles, we offer daily care and structure with PHP, IOP, and evening IOP options so that you do not have to put your life on hold to receive the care you need and deserve.
Get Clarity On Your Options
Reaching out to us does not mean you have to commit to us right away. You get to understand where you stand, verify your insurance – so that you can make informed decisions in your care.
Speak With Someone Who Understands
Frequently Asked Questions About a Mental Breakdown
1. What happens during a mental breakdown?
During a mental breakdown, stress and overwhelm become more than you can handle, and daily functioning breaks down.
2. What are the 5 stages of a mental breakdown?
There are no official stages, but here is what it typically looks like – increasing stress, increasing anxiety, social withdrawal, a crisis, and recovery.
3. How long does a mental breakdown last?
There is no set timeline. Symptoms typically ease within 6 months with personalized treatment.
4. How can I recover from a nervous breakdown?
Recovery begins with care and rest. Therapy, coping skills, and peer community are useful for recovery.
5. Can you work while recovering from a breakdown?
It depends; sometimes, time off may help. Under the Family and Medical Leave Act (FMLA) in the U.S., eligible employees can take job-protected leave for a serious mental health condition that needs ongoing care. However, structured outpatient options like intensive outpatient programs offer the flexibility for you to work as you recover.