9 Signs of a Nervous (Mental) Breakdown

A nervous (or mental) breakdown is an overwhelming response to stress, and it can happen to anyone. A nervous breakdown is a mental health crisis, not a medical diagnosis. Knowing some common symptoms can help you identify when to get support.

Prolonged stress may increase your risk of anxiety and depression.

“Anxiety and depression are common reactions [to stress],” Erin Engle, PsyD, an assistant professor of medical psychology in psychiatry at the Columbia University Medical Center, told Health. “Where you get into problems is when that stressor is persistent, and the person’s coping resources are overwhelmed.”

• Anxiety can cause feelings of dread, fear, and nervousness, as well as physical symptoms like sweating, tension, and a rapid heart rate.
• Depression causes persistent feelings of sadness. When depressed, you may feel anxious, guilty, hopeless, or irritable. You may also have trouble sleeping (or sleep too much), experience appetite changes, or feel aches and pains.

Stress may cause brain fog, which can lead to cognitive difficulties, including:

• Forgetfullness
• Trouble focusing
• Difficulty with problem-solving
• Feeling disorientated
• Indecisiveness
• Memory loss

A mental breakdown may affect your sleeping habits, causing you to sleep too little or too much. You may develop insomnia (trouble falling or staying asleep). Sleeping more than eight hours and not getting enough sleep are both linked with depression.

Stress raises cortisol, the “stress hormone.” High cortisol levels can change how well and how long you sleep. In contrast, under stress, “[s]ome people find that they go into sleep overdrive,” said Engle.

Exhaustion disorder (ED) is emotional and physical fatigue in response to long-term stress. You may feel so fatigued that you do not have the energy to engage in your normal daily activities.

It’s normal to feel anxious in high-stress situations and calmer once the stressful situation passes. In contrast, excessive anxiety can make you feel hopeless, which may signify a mental health crisis.

When stressed for long periods, your body continually produces cortisol, and high cortisol levels may increase feelings of anger and irritability. You may even seem “on edge” to others.

Stress can make you lose your appetite. It may also cause headaches, stomachaches, constipation, or diarrhea, making it difficult to eat.

Some people may overeat overly processed foods, such as high-trans fat or sugary foods, during a nervous breakdown. Cortisol can trigger cravings for fatty and sugary foods, and you may feel unmotivated to eat healthy foods during a nervous breakdown..

Panic attacks, or sudden feelings of intense fear, can happen under intense stress, such as during a mental breakdown. A common sign of a panic attack is trouble breathing.

If this happens, consider practicing breathing exercises that can provide fast relief. Consult a healthcare provider if you regularly have severe trouble breathing.

During a mental breakdown, you might feel weepy or have episodes of uncontrollable crying, said Engle. Stress, as well as sleep deprivation and fatigue, can make you feel like crying more than usual.

Crying can be helpful. Bottling up stress may worsen feelings of overwhelm and anger.

Any type of prolonged stress can cause a nervous breakdown. Examples of prolonged stress include:

• Being emotionally and physically fatigued
• Having a chronic (long-term) illness
• Having money issues
• Caring for a sick loved one
• Going through a divorce, breakup, or losing a loved one

Anyone can have a nervous breakdown when life circumstances become overwhelming. Coping skills matter. Having a good support system can make a significant difference in working through life stressors.

In some cases, a nervous breakdown can indicate an underlying mental health problem. If you suspect this, consult a mental healthcare provider.

Developing healthy coping mechanisms and prioritizing self-care can help lower stress. Self-care strategies include:

• Eating healthy meals
• Exercising regularly
• Getting good sleep
• Focusing on positive emotions
• Limiting negative stimuli (e.g., “doomscrolling,” or reading bad news)
• Practicing gratitude
• Setting limits by saying “no” if you have too much on your plate
• Spending time with loved ones
• Spending time in nature
• Engaging in a hobby

For chronic stress, try relaxation techniques such as deep breathing, meditation, and yoga, which help lower your blood pressure and slow your heart rate.

Consider talking to a mental healthcare provider if your stress interferes with your daily life for longer than two weeks.

“I always encourage someone to seek out either a therapist, a psychologist, or a social worker—a licensed mental health professional,” said Engle.

Seek medical attention right away if you or a loved one has thoughts of helplessness or self-harm, or is turning to alcohol or drugs to cope with stress.

A nervous breakdown, or an overwhelming reaction to stress, may occur if you have prolonged stress. You may develop emotional and physical symptoms, such as brain fog, changes in sleep, loss of appetite, and trouble breathing.

You can practice several self-care and relaxation techniques to help calm your body. Consult a mental healthcare provider if chronic stress interferes with your daily activities, and get immediate medical attention if you or a loved one is having a mental health crisis and has thoughts of self-harm.