Are you having an emotional breakdown?

We’ve all been there. Crying so hard you can’t breathe, your brain shuts down and all you can think about it is this feeling of helplessness. You're stuck. Trapped and all alone with no escape. Whatever your feeling, it takes over you. Eventually, it fades and you can barely breathe again. You just experienced a breakdown.

It’s more common than you think.

It’s important to note that there are different types of breakdowns - emotional, nervous, mental and the list goes on. When it comes to emotional breakdowns there are two distinct definitions according to Everyday Health.

It is used to describe a psychological disorder such as anxiety or panic attacks, a post-traumatic stress disorder or any other psychotic condition.
It can describe a personal meltdown of an individual who doesn’t know how to cope with present circumstances.

Both are extremely valid, but we will be focusing on the second definition.

Someone who is experiencing an emotional breakdown needs support and is often very distressed. If you are alone, here are some ways to help yourself feel a bit better.

Breathe

Just remember to breathe. We know, easier said than done. Try to slow down and deepen your breathing. It will instantly relax you and help you mentally take a step back. Breathing changes according to your mood and most commonly, it speeds up in times of distress. You can actually practice breathing exercises.

Talk

Sometimes, you’ll explode if you hold your feelings in. Talking helps you relieve stress quickly. You can even talk to yourself if no one is there. Trust us, self-talking is not weird. Talking can verbalize how you feel, make you feel validated and heard, as well as take the pressure off your head. Be honest and vulnerable. Talk about what is hurting you. Talk about how to take control and guide yourself in a better direction.

Write

Grab a piece of paper and a pencil or pen. Simply document how you’re feeling. Explain what’s going on in the current moment and just write. Soon, before you know it, the paper will be filled up. Scribble, write or even draw. Writing can help relieve stress by combating intrusive thoughts. If you write about negative experiences, it can help you overcome them and in turn, concentrate on the positive side as a result.

Get Up

Just get up. Again, this can seem easier said than done. But physical activity can automatically make you feel better. You can do anything; just get your body moving. Walking and other activities can help break the negative emotional cycle and help you get back to reality mentally. Go dance, jog, sprint, jump or walk. If you need to release your emotions then do it. Go punch the couch, scream, yell and kick– anything you need to unleash those negative feelings. Just remember to not hurt anyone, just the pillow.

Be Present

Remember where you are now. Remember what room you’re in, where you are and who you are near. You are not in the past. You are not in that hospital room, in your old house, on the beach, in the car driving to wherever. Be mindful of the present. Reflect on the person you are today and how you have positively changed. Stop rehashing old memories and the what-ifs. You can’t change the past, you can only change the present. Accept your past and embrace it.

Acknowledge

Acknowledge the negative feelings and face them. Write it, say it, scream it at the top of your lungs. Give yourself grace for those feelings and acknowledge their existence. Don’t convince or explain or deny. Accept the feeling and feel it. It’s as simple as that.

If you are experiencing a breakdown, try to do one of these things, it will help. Remember, you are not alone.