How to Care for Yourself After a Breakdown

Experiencing a breakdown can be an emotionally and mentally exhausting ordeal. It may leave you feeling shattered and overwhelmed, wondering how to pick up the pieces and regain your sense of self. The journey to recovery after a breakdown is not easy, but with the right strategies and self-care, you can rebuild your emotional well-being and emerge stronger than ever.

Understanding the Breakdown

Before delving into self-care strategies, it’s essential to understand what a breakdown is. A breakdown can manifest in various ways, such as severe anxiety attacks, depressive episodes, or emotional meltdowns. It often results from prolonged stress, unresolved emotional issues, or a culmination of life’s challenges.

  1. Seek Professional Help

If you’ve experienced a breakdown, it’s crucial to seek professional help. A therapist or counselor can provide you with the support and tools necessary for recovery. They can help you understand the underlying causes of your breakdown and guide you toward healthier coping mechanisms.

  1. Allow Yourself to Grieve

A breakdown can feel like a loss – a loss of control, stability, or even your sense of self. It’s essential to give yourself permission to grieve this loss. Allow yourself to feel the emotions that arise without judgment.

  1. Prioritize Self-Care

Self-care becomes your lifeline during recovery. Prioritize self-care practices such as:

– Sleep: Ensure you’re getting enough rest to allow your body and mind to heal.

– Nutrition: Eat a balanced diet that nourishes your body and supports your mental well-being.

– Exercise: Engage in physical activity that you enjoy, as it can boost your mood and reduce stress.

– Mindfulness: Practice mindfulness and meditation to stay grounded and manage anxiety.

  1. Create a Support System

Lean on your support system, which can include friends, family, or support groups. Open to them about your experience and allow them to provide emotional support.

  1. Set Realistic Goals

Recovery is a journey, and it’s crucial to set realistic goals for yourself. Take one step at a time and celebrate small victories along the way. Be patient and compassionate with yourself.

  1. Practice Emotional Expression

Express your emotions in healthy ways. Journaling, art, or simply talking to a trusted friend can help you process your feelings and gain clarity.

  1. Identify Triggers

Work with a therapist to identify the triggers or underlying issues that contributed to your breakdown. Understanding these triggers can help you develop strategies to manage and prevent future breakdowns.

  1. Learn Stress Management Techniques

Stress management is a vital skill for preventing future breakdowns. Explore stress-reduction techniques like deep breathing, progressive muscle relaxation, or yoga.

  1. Build Resilience

Use this challenging experience as an opportunity to build resilience. Resilience is the ability to bounce back from adversity stronger and more equipped to handle future challenges.

  1. Embrace Self-Compassion

Be kind and compassionate toward yourself. Understand that experiencing a breakdown does not make you weak or inadequate. It’s a sign that you’ve faced significant challenges, and now you’re on a path to healing.

  1. Create a Safe Space

Create a safe and comforting space for yourself where you can retreat when you need solace. Fill it with items that bring you comfort, such as soothing scents, soft blankets, or calming music.

  1. Reconnect with Hobbies and Interests

Reconnect with hobbies and interests that bring you joy and fulfillment. Engaging in activities you love can reignite your sense of self.

  1. Monitor Your Progress

Regularly check in with yourself to monitor your progress. Keep a journal to track your emotional state and the effectiveness of your self-care practices.

Recovering from a breakdown is a process that requires time, patience, and self-compassion. By seeking professional help, prioritizing self-care, and building a strong support system, you can emerge from this experience with newfound resilience and a deeper understanding of yourself. Remember, healing is possible, and with the right strategies, you can rebuild your emotional well-being and move forward towards a brighter future.

SCHEDULE
MEET CLINICIANS
NEW TO THERAPY?
RESOURCES
Increasing Your Vitality Through Nature and Psychology

Increasing Your Vitality Through Nature and Psychology

A common concern for many individuals at this time of year is having difficulties with finding energy and motivation to act.

Learn and Practice DBT Skills to Help You Cope This Holiday Season

Did you know that Dialectical Behavior Therapy (DBT) has some excellent, easy to remember skills that can be used on the go to cope during the holidays?

How can Therapy Help When I am Feeling Overwhelmed with the Holidays?

The holidays can bring a wide spectrum of emotions—from excitement, joy, and anticipation to anxiety, feeling overwhelmed, depression, loneliness, or despair.

5 Reasons Why Affirmations Are Not Working for You

Affirmations are powerful. Positive statements about yourself impact your thoughts, feelings, and beliefs. They help provide motivation for personal goals and can help improve overall well-being.

Building Youth Confidence

October is Domestic Violence Awareness Month (DVAM) with this year's theme focused on Heal, Hold & Center.
Domestic Violence Awareness Month

October is Domestic Violence Awareness Month (DVAM)

October is Domestic Violence Awareness Month (DVAM) with this year's theme focused on Heal, Hold & Center.
Suicide Awareness

The Impact of Suicide. Your Words Matter.

Suicide is more common than we’d want to admit. Suffering is part of the human experience, and there are a lot of heavy stressors that weigh people down.

Supporting Teacher’s Well-being

CARE Counseling is thrilled to begin offering a Doctoral Internship for Counseling and Clinical Psychology doctoral students enrolled in accredited graduate programs!

6 Things to Consider in Supporting Children’s Adjustment to Change

Change can be difficult, especially for children when their need for safety and stability is uncertain. Establishing consistent and predictable routines helps children feel secure.

Because, College is Hard!

The transition to college can be exciting, but also difficult. You may be leaving the comforts of home and sharing space with others for the first time while managing stressors associated with college life.
Inc.5000 Award

INC 5000 Award

CARE Counseling makes the Inc. 5000 list for fastest growing private companies for three years in a row!

MSP Magazine News Feature

CARE Counseling was featured in an article on “Mental Health: Hurdles to Help,” by Lindsey Scharold with Minneapolis/St. Paul Magazine.

Life Satisfaction: 7 Things to Nurture Emotional Well-Being

“The best predictor for adult life satisfaction is subjective well-being and emotional health during childhood” according to the World Happiness Report. Less than half (47%) of Americans report being “very satisfied” with their own lives.

CARE Counseling Announces New Doctoral Internship

CARE Counseling is thrilled to begin offering a Doctoral Internship for Counseling and Clinical Psychology doctoral students enrolled in accredited graduate programs!

Bracing Yourself for Change: Flexible Vs. Blinded Optimism

Change is stressful, and there will be going to be challenges and these will be temporary; however, this is also an opportunity to utilize your strengths and access the internal and external resources that are available.

Suicide Prevention for Co-Workers: 5 Action Steps

The death of a co-worker can come as an unexpected shock, especially when they have died by suicide. If you are aware that a colleague is struggling, you can make a significant impact in helping them get the care they need.

Clinicians Info

clinicians-info

Customized Meditations for You

What comes to mind when you hear the word meditation? Stereotypes hold some people back from mindfulness practice. That is unfortunate. It is important to dispel the myths and understand the things people get wrong about mindfulness.

Going from Good to Great When You Are Not OK

How often do you get asked, “How are you?” and the polite go-to response is “I’m fine” or “good” thank you. How are you? These phrases are common greetings in the United States but seem to lack much depth.

The Client-Therapist Relationship: Transactional or Relational?

There is a transactional element that is present in receiving therapeutic services; however, a strong therapeutic relationship is vital to the success of therapy.
Summer health tips- blue sky with hands in yoga pose

6 Summer Health Tips to Feel Amazing This Summer

Making lifestyle changes has a significant impact on mental health and well-being. When you take care of your body and engage in safe and enjoyable activities, it has a direct impact on how you think and feel about yourself.

Mindfulness-Based Therapies

Meditation helps one become more present, utilizing the practice of being mindful. Perhaps you already have a basic understanding of meditation

Emotional Intelligence for Families

Self-awareness is a key skill of emotional intelligence. One way to build self-awareness early within a child’s life is to build their feelings vocabulary.

CARE COUNSELING IS A 2024 TOP WORKPLACE

CARE Counseling has been recognized in the Star Tribune's Top Workplaces for the third year in a row!  In 2024, CARE was named on the National Standard Setters list.