A mental health crisis can feel like your world is falling apart. You may become totally overwhelmed and unable to cope with day-to-day life or perform basic tasks. Harmful thoughts or behaviors may appear. Many people describe it as hitting rock bottom emotionally and mentally. The difficult feelings can be all-consuming with no end in sight. It’s an intensely challenging state, but the good news is that it can always be managed with proper techniques and support.
When you feel overwhelmed emotionally, removing some things from your physical space can be a great remedy. Choose one area or possession that has built up negative associations with your current state of mind or past events. This could be a drawer of cluttered papers, a crowded closet of old clothes, or a gift from someone who caused you pain. Start sorting through the physical items and make decisions – toss, donate, or reorganize. As you clear out the space, consciously release the emotional weight and memories attached to the discarded items. Feel the negative energy lift as you create room for fresh beginnings. Decluttering can redirect your mind into a logical task while symbolically purging the baggage that is weighing on your psyche. Once space opens up, feel this new clarity and focus positively on your inner needs. What matters is creating space for your fresh start. Each exciting journey begins with a small step.
When you are feeling overwhelmed, practicing controlled breathing exercises can ease the physical symptoms and reduce feelings of panic or distress. Find a quiet space without distractions. Inhale slowly through your nose, allowing your belly to expand for 5 counts. Pause briefly. Then exhale slowly through pursed lips for 5-7 counts. Work on making the exhale longer than the inhale. Focus on the breath moving in and out of your body. As you continue this pattern for a few minutes, notice how the physical pain and tension begin to lessen. Controlled breathing gives the body a break from the anxious fight-or-flight state. Reducing physical discomfort can also bring mental clarity. This simple yet powerful technique can be used anytime stress manifests physically or emotionally. Make controlled breathing a part of your daily routine, rather than waiting until symptoms appear.
When living through a mental health crisis, it is easy to feel stuck in negative patterns and emotions. An effective way to reset this mindset is to shift your focus towards personal growth and self-care. Make a list of activities and hobbies that bring you joy and fulfillment. They should be unrelated to whatever triggered your crisis. Such hobbies may include exercising, making art, playing music, reading inspirational books, journaling, or getting out into nature. Choose one or two growth-oriented activities per day to redirect your energy. Establish a consistent routine around nourishing your physical, emotional, and spiritual needs. Be patient with yourself during this reset process – changing thought patterns takes time and commitment. Focus on each positive choice as building your resilience, creativity, and sense of empowerment. A period of intentional personal growth can serve as an emotional detox. Eventually, you may even help your loved ones undergoing similar struggles by sharing your journey of self-renewal.
An effective way to counteract negative thoughts is to use your imagination to visualize positive outcomes. Set aside 5-10 minutes each day to sit comfortably with your eyes closed. Picture your own life the way you would like it to be – perhaps you see yourself feeling joyful and at peace, pursuing meaningful activities, or having supportive and loving relationships. Imagine the details using all your senses – sights, textures, smells, and tastes. Allow the positive emotions to fill your entire body. Repeat empowering affirmations about healing, strength, or self-love as you continue picturing this inspiring future self. Regularly practicing positive visualization trains your mind to expect good things, releases hormones of happiness, and provides a soothing oasis when you feel lost or overwhelmed. Rather than allowing your mind to spiral to darker places, redirect it towards the light.
Opening up to friends and family about your struggles with mental health can be intimidating and emotional. But sharing your experiences can help to ease the isolation, gain support, and start important conversations. When you feel ready, choose one or two people close to you who you trust to listen with empathy and not judge. Tell them you have something difficult to share about your mental health and ask them to hear you out. Be honest about the issues you’ve been facing, like depression, anxiety, or suicidal thoughts, and how long you’ve managed them alone. Make it clear that you are not looking for solutions from them but only comfort and understanding. People may not fully comprehend what you go through, but it helps them to know that it’s real and painful for you. Tell them some positive ways they can support you, even if it’s just sending encouraging texts. Speaking openly is a courageous step towards getting the care you need and not struggling in silence. You may be surprised how willing some people are to provide emotional support if you open up first about this crisis.
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