Metaphorically speaking, an emotional breakdown can be likened to a total tire blowout that has a car stranded on the side of the road, according to the Huntsman Mental Health Institute at the University of Utah. It’s important to note that an emotional breakdown isn’t a formal mental health diagnosis, explains Dr. Romanoff. Rather, she explains that the phrase is used informally as an umbrella term that can encompass several mental health conditions. “What makes an emotional breakdown distinct is that there are almost always intense symptoms of stress and paralysis where the person finds themselves incapable of functioning,” says Dr. Romanoff. This article explores the symptoms and causes of an emotional breakdown, as well as some steps you can take if you’re experiencing a mental health crisis.
Symptoms of an Emotional Breakdown
These are some of the thoughts that you may have if you’re experiencing an emotional breakdown:
“I’m losing control.” “Everything is going wrong and I don’t know what to do.” “I’m mentally, physically, and emotionally overwhelmed.” “I’m stuck and cannot function.” “It’s not going to be all right.” “I can’t do this. I give up.” “I just want it to end.”
Additionally, you may also experience certain emotional and physical symptoms while you’re approaching or experiencing an emotional breakdown.
Emotional Symptoms
According to Dr. Romanoff, an emotional breakdown may be accompanied by emotional symptoms such as:
A feeling of being on edge An extreme sense of doom Low energy and fatigue Feelings of intense sadness, worry, anxiety, fear, or nervousness Feelings of guilt, worthlessness, powerlessness, or shame Anger, irritability, mood swings, or emotional outbursts Loss of interest in activities Isolation and a tendency to avoid work and social settings Changes in the way one views the world, themselves, and others Thoughts of self-harm or suicide
Physical Symptoms
According to Dr. Romanoff, an emotional breakdown may be accompanied by physical symptoms such as: For more mental health resources, see our National Helpline Database.
Dizziness Sweating Nightmares Muscle tension Difficulty breathing Irregular heartbeat Poor eating habits Shaking and tremors Insomnia or hypersomnia Gastrointestinal symptoms such as cramps or an upset stomach
Causes of an Emotional Breakdown
These are some of the potential causes of an emotional breakdown, according to Dr. Romanoff:
Death of a loved one Family turmoil Financial difficulties Loss of a job or business Personal tragedy or setback Racism, discrimination, or hate crimes Relationship difficulties, such as a fight, breakup, or divorce Severe injury or illness Trauma Violence Work or school stress
Everyone’s tolerance for stress is different. Every individual has their own “set point” beyond which they can’t handle things anymore.
Diagnosing an Emotional Breakdown
A healthcare provider can complete a comprehensive evaluation, suggest treatment options, and work with you to develop a treatment plan to address your symptoms, says Dr. Romanoff. There is no diagnosis for an emotional breakdown in mental health manuals such as the Diagnostic and Statistical Manual of Mental Disorders: Fifth Edition (DSM-5) or the International Statistical Classification of Diseases and Related Health Problems: 11th Revision (ICD 11), says Dr. Romanoff. Depending on your symptoms and their intensity, your healthcare provider will determine whether you have a mental health condition such as a depressive disorder, an anxiety disorder, or an acute stress disorder, and provide treatment accordingly, says Dr. Romanoff. If not, they can still provide therapy and support that can help you cope with the challenges you’re experiencing.
Coping With an Emotional Breakdown
Dr. Romanoff suggests some steps that can help you cope with an emotional breakdown.
Get Some Perspective
Take a step back from the stressor and try to get some perspective on it. This could mean talking to an objective person, a friend, or a trusted loved one to help you view the situation from a different lens and find alternative ways to cope.
Focus on Self-Care
Focus on self-care and then re-approach the situation instead of trying to white-knuckle yourself through a problem. Usually, it’s the basic small steps that make the biggest difference. This includes getting at least seven hours of sleep per night, eating healthy whole foods, and exercising. These are crucial elements that are universally needed for effective functioning. The challenge is that people experiencing emotional breakdowns and severe stress may not have the ability or resources to do these things. People with anxiety may struggle to fall and stay asleep. Those with depression may struggle to sleep at night but sleep a lot during the day. And people coping with financial problems may not have the resources available to obtain healthy food, particularly if they live in food deserts. Some other ways that you can implement self-care include:
Disconnecting from electronics and social media Developing good sleep hygiene habits Eating more fruits and vegetables Practice diaphragmatic breathing and grounding techniques Writing in a gratitude journal Engaging in more movement each day, whether that means following an exercise routine, going for a short walk, or turning on some music and dancing around the house
When people face stressors, they tend to neglect some of those domains, which only weakens their ability to cope and makes them assume the stressor is much worse than it is in reality. Once you have these things down, you will probably find that your perspective on the stressor has improved, and your perceived ability to cope with it has increased.
Seek Treatment and Support
If you’re experiencing an emotional breakdown or struggling to cope, it can be helpful to see a mental healthcare provider. They will be able to determine whether you have a mental health condition and offer treatment accordingly. If not, they can still help you put your challenges in perspective and help you develop the coping skills you need to face them.
A Word From Verywell
An emotional breakdown is the point where we feel like we can’t handle things anymore and give up. Everyone has a different capacity for stress and so this point looks different for each of us. While a problem can feel overwhelming when you’re wrapped up in it, it can be helpful to take a step back, take care of yourself, get help, and then re-approach it with a fresh perspective.
