A mental breakdown is a condition marked by symptoms like fatigue, low energy, difficulty thinking or making decisions, and reduced motivation.
Also known as mental exhaustion or fatigue, it can be triggered by factors such as excessive smartphone use, high-pressure work, long hours, or managing household and personal tasks after a full day of work.
If a mental breakdown is suspected, it is recommended to see a primary care doctor for an accurate diagnosis and treatment plan. Management may include rest, good-quality sleep, and meditation.
Symptoms of a mental breakdown
The most common symptoms and signs of a mental breakdown include:
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Fatigue and lethargy
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Lack of energy
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Feeling like tasks require more effort
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Difficulty thinking or making decisions
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Low motivation
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Feeling drained or exhausted
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Trouble maintaining focus and attention
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Decreased physical endurance and performance
Other possible symptoms include reduced cognitive performance, increased heart rate, and higher blood pressure.
Difference between physical and mental exhaustion
Physical exhaustion happens when repetitive muscle activity leads to tiredness in the body.
A mental breakdown, however, is caused by frequent and intense mental effort, such as tasks that demand high concentration and focus. Symptoms may include lethargy, fatigue, low energy, and a sense of needing more effort to complete tasks.
How to know if it is a mental breakdown
To determine if it is a mental breakdown, a primary care doctor should review symptoms and medical history.
To confirm the diagnosis, the doctor may use questionnaires like the Visual Analog Fatigue Scale (VAS-F) or the Fatigue Severity Index (FSI).
They may also check heart rate and order tests such as a complete blood count, cortisol levels, or an electroencephalogram.
Possible causes
A mental breakdown can be triggered by situations such as:
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Excessive smartphone use, especially social media
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Driving for long hours without breaks
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High-pressure jobs, such as surgeons or air traffic controllers
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Long work hours
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Repetitive computer tasks
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Workplace stress
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Long study sessions with heavy workloads
Additional responsibilities after work, such as cleaning or caring for children, can also contribute to a mental breakdown.
Difference between a mental breakdown and burnout
Burnout is a state of physical, emotional, and mental exhaustion caused by chronic work-related stress. Symptoms include low energy, negative feelings, and decreased productivity.
A mental breakdown can also result from frequent work stress, but it may be caused by other factors as well, such as excessive smartphone use, long hours of studying, or household responsibilities after work.
What to do
Some strategies to cope with a mental breakdown include:
1. Rest
Rest helps relieve a mental breakdown by promoting relaxation and overall well-being.
This can involve napping, taking a warm bath, walking in nature, listening to calming music, reading, or spending time with friends and family.
2. Exercise regularly
Getting at least 150 minutes of physical activity per week, spread over three sessions, is an effective way to reduce a mental breakdown.
Exercise stimulates the release of dopamine, a neurotransmitter linked to well-being and pleasure, while also improving focus, decision-making, and the ability to manage complex tasks.
3. Get quality sleep
Sleeping 7 to 9 hours per night supports recovery of both body and brain energy, making it one of the key ways to relieve a mental breakdown.
4. Maintain a balanced diet
A balanced diet that includes fruits, vegetables, whole grains, legumes, tubers, and lean proteins provides the brain with essential nutrients and supports recovery from a mental breakdown.
Some home remedies, such as banana smoothies, ginseng tea, or rosemary essential oil, may also help.
Caffeine from coffee, black tea, or green tea can increase energy, but should be consumed in moderation. Excess intake may lead to headaches, anxiety, or insomnia.
5. Practice meditation
Meditation helps relieve a mental breakdown by calming the mind and promoting relaxation.
It is recommended to meditate daily for 5 to 20 minutes, once or twice a day.
How to prevent a mental breakdown
Strategies to prevent a mental breakdown include:
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Avoiding prolonged mental effort
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Limiting excessive work hours
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Exercising regularly
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Disconnecting from work after hours
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Taking breaks and doing relaxing activities at work
Socializing and listening to calming music can also stimulate dopamine release, which helps reduce the risk of a mental breakdown.