Back At Work And Already On The Verge Of A Breakdown? Therapist Outlines Eight Steps To Put The Brakes On Excessive Stress

26th September 2023

With so many of us running on empty, it has never been more important to put the brakes on excessive stress and restore some balance into our lives. Melissa Day, Talking Therapist & Suicide First Aid Tutor at Niroshini 360, outlines eight steps to take if you feel that you're on the verge of an emotional or mental break down.

Embrace the Breakdown
Engaging in efforts to maintain functionality during a breakdown, can prove to be highly detrimental. Instead, it is recommended to surrender to the breakdown, allowing it to run its course. The most effective approach is to navigate through the breakdown. It is essential to recognise that the body's inherent healing energies, are active during such periods.

Regard Emotions as Invaluable Allies
It is important to recognise that sensations, emotions and feelings are not unfounded; they are indicative of a stress crisis. Regard emotions as invaluable allies. When one encounters distress, emotions serve as an internal compass and guide, signalling that something is amiss.

Seeking Help & Addressing Fears
The occurrence of a breakdown serves as an indication, that a lifestyle modification is necessary. It is crucial to understand the underlying cause of a breakdown, to acknowledge that it is not occurring without reason. Avoid the misconception of simply recovering from the breakdown and resuming normal routine. Such a notion would only lead to a recurrence of the breakdown. Instead, identify the specific areas that contributed to the breakdown and implement tangible changes. Assistance from trusted confidants or professionals may prove beneficial in this regard. A breakdown is a manifestation of stressors, that expose our deepest fears. It is an opportune moment to confront and address these fears when feeling capable.

Stabilise your Mood & Sleep
It is recommended that individuals allocate a daily period of 20 minutes, to expose themselves to sunlight. One way to enhance the circadian rhythm and promote restful sleep, is through exposure to morning sunlight. Vitamin D is an exceptional mood stabiliser; arguably the most essential nutrient required, to maintain a sufficient supply in the body for the production of effective hormones.

Protection of the Nervous System
In the case of a breakdown, the administration of Vitamin B complex offers significant advantages. Each neurotropic B vitamin fulfils a distinct function in promoting nerve health, while collectively working together to safeguard, restore and rejuvenate the nerve fibres that constitute the nervous system. Vitamins B1, B6 and B12 contribute to the synthesis of crucial neurotransmitters like serotonin, acetylcholine and norepinephrine. To ensure the optimal dosage of Vitamin B complex is tailored to individual requirements, it is advisable to seek guidance from a healthcare professional.

The Promotion of Recovery through Food
It is possible to experience a loss of appetite during times of stress. Make a conscious effort to consume small amounts of food and drink, to prevent the exacerbation of stress hormone cycles. Avoid indulging in unhealthy foods. Instead, treat food as medicine. Opt for anti-inflammatory foods, therefore avoiding such things as sugar, processed and hydrogenated oils and processed foods. The consumption of fruit, vegetables, wholefoods, smoothies and protein shakes can assist in the body's recovery. Adequate hydration is essential; consume spring or alkaline water. The berry group, particularly blueberries, provide an excellent source of antioxidants and vitamin C which have been proven to provide alleviation from anxiety.

Living in the Present Moment
In the event of encountering a breakdown, the potential for future prospects is rendered null and void. Apply a strategy of living in the present moment, with a focus on hourly short-term goals. Seek out actions that offer a degree of immediate relief. When gradually regaining a sense of functionality, the inclination to extend the timeline and contemplate the future will naturally emerge.

Cultivate a Sense of Security
In the event of a breakdown, the nervous system will experience heightened alertness, triggering the fight or flight response to an extent that may lead to a state of paralysis, known as the freeze response. Consequently, it becomes imperative to establish a sense of safety. Engage in activities that foster a feeling of security.

Melissa Day, Talking Therapist & Suicide First Aid Tutor at Niroshini 360 says "a breakdown is distressing, rendering an individual incapable of effectively fulfilling their daily obligations. The principal determinants that give rise to breakdowns are multifaceted and encompass a spectrum of occurrences such as: difficulties in intimate relationships, the bereavement of a cherished individual, past traumatic incidents, health complications and financial adversities such as indebtedness or destitution".

Niroshini 360