A mental breakdown or anxiety attack (mental breakdown or nervous breakdown) is an acute and transient mental condition associated with stress and a decline in normal self-function. Mental confusion can cause symptoms that mimic conditions of anxiety and depression. It is important to remember that the term mental confusion or anxiety attack is not a medical or psychological term, and does not refer to any mental disorder. Stress control and self-care are the keys to reducing stress and preventing acute reactions to stress.
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Method 1 of 3: Maintaining Mental Health
Step 1. Recognize the things in your life that are out of control
Try to distinguish between the things you can control and the things you can't control. Feeling like you can't control your life at all can be stressful in itself, so try to admit the things you can't change and focus on the things you can. This will make you feel more in control and easier to deal with stress.
- Try asking yourself a few questions: Is this situation unavoidable? Which part of this situation can I control? Is there a certain part of this situation that I just have to accept now, because it's really out of my control? What are my plans for controlling the parts I can control from this situation?
- Try to look at the big picture and ask yourself if this situation still matters next year or five years from now. Will this one situation affect other things in your life? How important is it for you to be in control of this situation?
Step 2. Pay attention to your feelings, concerns, and reactions and share them with others
Keep an eye on your every reaction or the way you express your feelings and emotions. Feelings and emotions need safe channeling. Everyone has emotional times, especially when dealing with stressful events, but it's important that you realize that untreated emotions can exacerbate stress.
- Try noting the effect stress has on your emotions. Diarying has many health benefits, including increasing mental well-being, developing a sense of self-worth, and reducing stress levels. Write down the feelings that have been pent up all day and use this diary as a way of channeling emotional tension.
- Talk to someone you trust who is willing to listen to you and provide support. Social support is important because it helps you feel loved and cared for, which in turn helps relieve stress.
Step 3. Be more flexible in your expectations
An obsession with perfection can lead to mental confusion. Are you being too hard on yourself or trying too hard beyond your means? Some people are too hard on themselves because they feel they have to achieve perfection.
- Try to practice self-compassion and allow yourself to achieve enough standards and do enough in a day, even if you may not be able to complete all the responsibilities on your list that day.
- Remember that no matter what you do or how you do it, you will always have room for improvement.
Step 4. Learn to say “no”
Excessive commitment, namely the tendency to avoid hurting others by always saying "yes", can plunge ourselves into mental turmoil. Saying "yes" without realizing our limitations or without setting boundaries can destroy our lives. It can also damage our productivity because we find it difficult to focus on the main tasks, activities, and responsibilities. Learning to say "no" is the first step to saving yourself, your productivity, and your sanity.
- Remember, saying "no" is not being selfish. It just means you care enough about your well-being to need to maintain healthy boundaries for yourself. Saying “no” always means that you care about other people and want to make sure that you have sufficient energy and mental capacity for each of your obligations.
- Give direct and simple answers. You don't have to explain why or make excuses. Just say, "No, no. Sorry, I've had too many responsibilities this week. Just another time, okay?”
Step 5. Do the things you love
Re-do your old hobby or find a new one. Hobbies can be anything, such as painting, gardening, volunteering, music, or dancing. Hobbies take your mind off the stress of everyday life and take your focus away from stressful activities, tasks, and events, even if only for a moment. This momentary time provides good support for your soul.
Doing hobbies and fun activities will reduce stress levels by providing a break from everyday stress, a means of relaxation, and a buffer or protection for you from the effects of stress
Step 6. Laugh as much as possible
Watch your favorite comedy show or movie. Come to the concert. Laughing is even better when done with loved ones.
- Laughter has great benefits in relieving stress because it releases endorphins in the brain. These endorphins are what relax our bodies, and this effect can last for 45 minutes after every laugh!
- Laughter strengthens the immune system and can also relieve pain, both of which are very important for stress relief.
- Laughter has also been shown to improve mood and reduce anxiety levels.
Step 7. Think of things you can be grateful for
Make sure that you are always aware of and count the blessings you receive, whether they are a wonderful family, supportive friends, a job you love, the positive impact you have on other people's lives, etc. Research has shown that gratitude increases self-worth, reduces stress by increasing mental resilience, and promotes feelings of happiness. Reminding yourself occasionally of things you are grateful for can reduce stress levels and prevent additional stress build-up.
Try writing down the things you are grateful for in a diary to remind yourself of those things each day
Step 8. Practice meditation
Mental exercises like meditation help relieve stress in the body. This exercise also develops self-confidence and self-worth. Meditation gives the brain a chance to take a break from the mental processes that go on throughout the day, thereby reducing stress levels, developing creativity, and helping to restore your focus.
Try taking group classes that teach basic meditation or look for free online information such as voice-recorded guided meditations on specific topics and durations
Step 9. Seek help from a mental health professional
Make an appointment with a psychologist, psychiatrist, or therapist. These professionals are specially trained to help people who are experiencing symptoms of mental confusion. They can give you a variety of tools to help you feel better before it gets too bad.
- One type of therapy called Cognitive Behavioral Therapy (CBT) can be used to break negative thought patterns and make you feel more in control of yourself/the situation.
- In some cases, treatment is also beneficial. Talk to a psychiatrist about options for taking antidepressants or anti-anxiety medications that are appropriate for your condition.
Method 2 of 3: Maintaining Physical Health
Step 1. Exercise to help your body produce endorphins, which relieve stress
When people almost experience mental confusion, the number of cells in the hippocampus in the brain continues to decrease. However, if the body is exposed to physical activity, the number of these hippocampal cells increases again. In addition, levels of endorphins (positive feeling hormones) also increase.
- Exercise produces endorphins and limits the production of stress hormones such as cortisol and adrenaline, which are usually the cause of mental confusion.
- When engaging in physical activity, your focus tends to shift away from the stressful tasks, events, and situations within you, giving your mind time to recover from stress.
Step 2. Increase your sleep every night
When you experience high levels of stress, you will experience various sleep problems, including insomnia. Lack of sleep will exacerbate stress and may trigger mental confusion.
Try to get seven hours of good quality sleep every night. Everyone's sleep needs are different, so you may need more or less hours of sleep, depending on your activity level, age and other factors
Step 3. Schedule regular health check-ups to ensure that you are not experiencing any nutritional deficiencies
Sometimes, stress is triggered by certain medical conditions, such as a vitamin deficiency. A common case of vitamin deficiency is vitamin D, B6, and B12 deficiency. Lack of these nutritional elements can exacerbate stress and lead to mental confusion.
If you haven't seen a doctor for a long time, schedule a full health check-up first to make sure that you are healthy and that you are not deficient in any nutritional elements
Step 4. Eat amino acids to maintain your strength and mental health
Amino acids have an important role in controlling the symptoms of stress and depression, and thus prevent mental confusion. Amino acids are the largest part of the neurotransmitters in the brain, so their presence is essential for mental health. The basic structure of various types of protein is formed from amino acids.
- To get the benefits of amino acids, consume foods/drinks rich in protein, such as milk, dairy products, eggs, poultry, other meats, legumes, nuts, legumes, and seeds.
- Dopamine is a derivative product of the amino acid called tyrosine, while serotonin is a product of tryptophan. Insufficient neurotransmitter synthesis in the brain is associated with symptoms of bad mood and mood swings. This is even more important if the process occurs in the neurotransmitters dopamine and serotonin.
Step 5. Limit your intake of sugar and processed foods
Excessive sugar intake can trigger inflammation in the body, which in turn will interfere with normal brain function. Processed foods such as candy, biscuits, soft drinks, and others tend to contain the most sugar. Get rid of these foods as much as possible to reduce and prevent inflammation.
Excessive sugar and carbohydrate intake results in excessive insulin release, which can trigger hypoglycemia. Hypoglycemia can cause the brain to release harmful levels of glutamate and can cause symptoms similar to mental confusion, such as anxiety, depression, and panic attacks
Step 6. Choose complex carbohydrates, rather than simple carbohydrates
Both types of carbohydrates increase serotonin levels (a hormone that calms the brain and improves mood) but complex carbohydrates (for example, whole-grain breads or cereals) make for a gradual and consistent process, as these carbohydrates are digested slowly. Simple carbohydrates (sweets, sugary foods, soft drinks) that are high in sugar are digested quickly, resulting in a spike in production and a drastic drop in serotonin levels.
Avoid or limit your intake of processed foods and foods that are high in sugar and gluten. Such foods can be harmful to a body that is already under stress, and can speed up the process of mental confusion
Step 7. Increase your intake of folic acid
Folic acid deficiency can also affect your response to stress. Also note that folic acid deficiency can only be diagnosed by a doctor, and any supplements taken must be supervised with the advice and supervision of a doctor. Deficiency of folic acid can lead to nerve problems, such as depression. Adequacy of folic acid in the body will also improve the effectiveness of antidepressants consumed.
To get more folic acid intake from food, include spinach and citrus fruits (for example, oranges), in your daily menu
Step 8. Try eating foods that contain B vitamins
Foods that contain B vitamins help protect you from depression and mental turmoil. Vitamin B complex and especially vitamins B1, B2, and B6 show excellent results in improving mood. The following are examples of foods that contain B vitamins:
- dark green leafy vegetables,
- Red meat,
- whole grains,
- peas,
- Lentils and legumes such as pecans and almonds,
- milk, yogurt, cheese,
- poultry, fish, eggs,
- legumes, peanuts,
- seafood,
- banana,
- potato.
Step 9. Increase zinc intake to stay stress free
Many studies have shown that zinc levels are often low in people who experience symptoms of stress, depression, or are prone to mental confusion. Similarly, adequate intake of zinc in the body through diet or additional ingestion supplements can increase the effectiveness of current medications for treating depression or other mental disorders. Examples of foods that contain zinc include:
- seafood,
- nuts,
- wheat germ,
- pumpkin seeds,
- spinach,
- mold,
- legumes,
- meat.
Step 10. Eat foods rich in iron, iodine and chromium
These three substances play an important role in preventing mental confusion. Deficiency of these minerals can lead to fatigue, depression, and mood swings.
- Examples of foods rich in iron: red meat, dark green leafy vegetables, egg yolks, dried fruit (raisins, prunes), poultry, legumes, lentils, artichokes.
- Examples of foods rich in iodine: cow's milk, yogurt, strawberries, seafood, eggs, soya bean juice, seafood, and cheese.
- Examples of foods rich in chromium: whole grains, meat, brown rice, seafood, broccoli, mushrooms, dairy products, eggs, cheese, milk, poultry, corn, potatoes, fish, tomatoes, jali, oats, herbs and spices.
Method 3 of 3: Practicing Relaxation Techniques
Step 1. Practice deep breathing techniques
Practice deep breathing relaxation techniques. Deep breathing expands the diaphragm space and triggers your body's calm response. As part of this calm response, your blood pressure and cortisol levels will drop.
- Practice deep breathing techniques by taking deep breaths slowly, until all of your lungs are filled with air. Meanwhile, allow your stomach to expand, then exhale slowly.
- You can also practice this breathing technique while meditating or practicing yoga.
Step 2. Try to live in the present moment by practicing self-awareness
Self-awareness is a technique for living in the present moment and shifting focus away from past regrets or future worries. Self-awareness can be integrated into every aspect of your daily life. You can train it while you exercise, eat, work, chat, or read. Research on self-awareness has proven that this practice lowers stress levels by reducing protracted negative/bad thoughts. Self-awareness also develops memory power, focus, and satisfaction in relationships.
To practice self-awareness, focus all of your senses and let worries or thoughts about your obligations drift away from your consciousness. Don't let yourself dwell on a single thing for too long. Instead, try to observe each thought for a moment and then let it pass
Step 3. Try yoga
Practicing yoga religiously changes the body's chemical patterns and triggers the body's natural relaxation response. Yoga encourages biochemical relaxation conditions in the body, namely with the amount of oxygen available in the body so that the heart rate and blood pressure become normal. In addition to its physical benefits, yoga also helps the process of removing toxic substances from the body. Breathing techniques in yoga also have a marked impact on physical and mental well-being, as they help cleanse the body's systems and restore balance to the mind and emotions.
Try taking a yoga class for beginners at a nearby yoga studio, or buy a yoga practice DVD so you can do it at home
Step 4. Use aromatherapy techniques to help relieve stress
Essential oils have mood-boosting properties, which aid in stress reduction. For a relaxing effect, a good type of aroma is lavender, valerian, citrus, geranium, clove, menthol, and poplar (also useful for curing insomnia associated with symptoms of mental confusion).
- Peppermint essential oil can relieve headaches and even help relieve nausea and stomach discomfort, in conditions caused by stress. Mix a few drops of peppermint oil with a solvent oil such as almond oil and apply a small amount on your temples and forehead. Breathe deeply while rubbing this oil for a relaxing effect.
- In several recent studies, essential oils such as lavender oil and lemon oil have been shown to improve mood.
