How to Rebuild After a Mental Breakdown

There are times in life when we hit rock bottom. It feels like everything is falling apart and nothing is going right. You feel lost, stressed, and not sure of what to do next. Fortunately, a breakdown like this is not a sign of weakness but could be the beginning of a new and better chapter in your life.

What is a Mental Breakdown?

A mental breakdown, also sometimes referred to as a nervous or emotional breakdown, is a period during which an individual is temporarily unable to cope with day-to-day life due to ongoing physical and emotional stress. It can be accompanied by emotional exhaustion, anxiety, depression, and physical symptoms like insomnia or gastric issues.  

Stressful Situations That Can Lead to a Mental Breakdown

• Academic pressure
• Extreme stress at wok
• Planning big events like weddings
• Going through sudden life changes like divorce or losing a child in a custody battle
• Losing a loved one
• Losing a job or having money problems

Though healing is a personal experience that is unique to everyone, it often works best when individuals implement proven methods and receive guidance from others. Techniques like therapy, healthy habits, and the supports of friends or relatives can help a person heal, grow, and build resilience.

Let’s explore steps for starting the process of reassembling your life, day by day, one decision at a time.

How Do You Recover from This Breakdown

1. Acknowledge the Breakdown Without Shame

Accepting that you are experiencing a mental breakdown is the first step toward recovery.

Acceptance helps you move beyond denial and begin the healing process. This is not about blaming yourself, but about recognising that your body and mind have been overwhelmed.

Treat yourself with kindness and acknowledge that it takes strength to seek help. This can pave the way towards recovery.

2. Seek Professional Support

It is important to consult mental health experts. Cognitive Behavioral Therapy (CBT) is a treatment backed by evidence that helps one identify and change negative thought patterns. Medication may be administered in certain cases to manage symptoms. It is important to talk to a health expert in order to determine the best course of action.

3. Develop a Personal Recovery Plan

A. Rest and Stabilisation

Prioritise sleep, nutrition, and hydration. Establishing a routine can provide a sense of sanity. Minimising exposure to stressors, i.e., screen time and avoiding negative news can facilitate stabilisation.​ ​

B. Emotional Processing

Emotional processing can be therapeutically facilitated through journaling. Techniques like mindfulness and grounding exercises can help manage anxiety by helping an individual and stay in the present.​

C. Reflection and Insight

Identify triggers and patterns that led to the breakdown. Understanding these factors can inform strategies to prevent future episodes. Building psychological resilience involves learning coping mechanisms and stress management techniques.​

4. Lifestyle Restructuring

A. Physical Well-being

Incorporate regular physical activity, such as yoga or walking, to enhance mood and reduce stress. Somatic therapies can also be used to reclaim the body after a mental breakdown.

B. Setting Boundaries

Learn to say “no” and set boundaries to protect mental wellbeing. Try and identify relationships and environments that may be toxic or draining and avoid those environments or friendships.

C. Establishing Routines

Develop a daily routine with time for work, rest, and recreation. Consistency in these routines can also give a feeling of control and predictability.​ You are able to plan ahead, and things do not constantly come to you by surprise.

D. Change in Mindset

Cultivate gratitude and positive affirmations. Changing the focus from survival to growth can promote a more positive attitude.

5. Reconnect with Friends and Family

Social support is a critical component of recovery. Engage with friends, family, or support groups to share experiences and reduce feelings of isolation. Your friends and family are vital support systems during challenging times. Do not hesitate to talk to them, do not suffer in silence.

Participating in community activities can also enhance a sense of belonging.​

6. Be Patient with the Process

Take time and go through your healing process, do not rush through it. Coming back from a mental breakdown is not an overnight process, it takes time, dedication and diligence. Go through the process diligently and come out renewed.

You did not end up here overnight, and you won’t heal overnight either.

7. Prevent Relapse and Maintain Wellness

Develop a wellness plan with regular check-ins with mental health professionals, stress management techniques, and self-care practices. 

Monitor signs that lead to intense stress and avoid them to prevent future breakdowns.​

Embracing the Journey

Rebuilding after a mental breakdown is a journey of self-discovery, resilience and growth. With the right support and skills, people can emerge stronger and more resilient. Always remember, seeking help is a courageous step towards healing.