Some people advise breathing deeply to calm down. But it can be a little difficult to practice deep breathing in the middle of a panic attack when your heart is pounding.
Instead try to do some mild exercises, like stretching or going for walks. It will get your blood pumping and release endorphins to make you feel better.
Once you feel a little better, you can try deep breathing to calm yourself further.
3) Irregular sleep patterns
Depression or anxiety can seriously impact your sleeping patterns.
You may either suffer from Insomnia or oversleeping.
In both cases, your sleep is not restful and you wake up feeling tired and exhausted. To improve your sleeping pattern, try inculcating a moderate exercise routine like yoga or tai chi that will relax you both physically and mentally.
Try to do some deep breathing or meditation before going to sleep.
Also creating a soothing and distraction-free sleeping environment can help to improve your quality of sleep.
4) Mood swings
The nervous breakdown can often lead to extreme mood swings or unexplained outbursts of anger, irritability, crying or other emotional responses that are way out of proportion to the current situation. Try to observe your mood swings and assess your behavior.
If they are too overwhelming and out of proportion from the current situation and you feel like you can’t resolve them on your own. Please reach out to your friends and family.
You can also seek professional help from a counselor or psychiatrist.
There are lots of treatments like Talk therapy and Cognitive Behavior Therapy that go a long way in helping to control extreme mood swings.
5) Inability to focus
A nervous breakdown leaves you feeling overwhelmed. It is accompanied by feelings of dread, paranoia, and hopelessness. Your mind is constantly struggling with what happened in the past, inducing guilt or what may happen in the future, inducing fear. You may find it hard to live in the present moment.
Due to this, you may struggle to do routine tasks and find it difficult to focus on any one task at hand.
Try doing yoga, meditation, and deep breathing to bring your mind in the present moment and it will help to improve your focus and concentration skills.
6) Anxiety/Panic attacks
A nervous breakdown can manifest physically as anxiety with tense muscles, sweaty palms, dizziness, upset stomach, and trembling or shaking.
It can also lead to panic attacks, which include chest pain, pounding heart, heart palpitations, extreme sweating, shallow breathing, and extreme fear or a feeling of dissociating from reality or self.
Or it can manifest in the forms of nightmares or paranoia.
7) Changes in eating, leading to weight loss or weight gain
A nervous breakdown can also affect your eating habits. You may start eating too little or indulge in overeating leading to sudden changes in weight.
A lot of people indulge in emotional eating when they feel overwhelmed and gain a lot of weight. On the contrary, some people may lose their appetite due to stress and anxiety and lose a lot of weight.
It is important to be disciplined and eat a balanced diet. Seek help from a dietician or nutritionist if you are not able to maintain a healthy and balanced diet on your own.
8) Gastrointestinal symptoms
Stress, anxiety, and nervousness have a direct impact on our stomach and gut health.
Our digestive system is directly impacted by our mental health.
Stress, anxiety, and fear can lead to several gastrointestinal problems like diarrhoea, constipation or stomach pain.
Excessive stress can also lead to Irritable Bowel syndrome or other autoimmune diseases.