Feeling Like You're Falling Apart? UCMH Is Here to Help

Life can occasionally spiral out of our control. Whether relationship problems, work stress, or other difficulties, we can suddenly feel emotionally and mentally overwhelmed. Feelings of anxiety, sadness, anger, or hopelessness take hold, making it a challenge just to get through each day. During these periods of deep crisis, it’s important to know that better times lie ahead. There are positive coping strategies, self-care tools, and pathways to seek help that can slowly but surely resolve all issues. Let’s explore them together in this post.
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What is Mental Health Crisis Banner

What is a mental health crisis?

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.

Know that you don’t have to navigate a mental health emergency alone. With proper treatment, the negative feelings can pass, and a sense of control can be regained. There are compassionate professionals at UCMH who are ready to guide you.

What do I do if I feel like I'm falling apart?

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Admit your feelings

When you feel like you are falling apart mentally or emotionally, it is normal to want to avoid or suppress those difficult feelings. However, an important first step is to admit to yourself what you are going through and touch with your emotional side. Give yourself permission to recognize the sadness, anxiety, anger, or other feelings that are coming up. This acceptance is not easy when you are in a vulnerable state, but pushing emotions away often makes them resurface later in unhealthy ways. By acknowledging your feelings in the moment with self-compassion, you allow yourself to begin processing them rather than letting them control you.
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Let go of emotional weight
by decluttering

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.

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Learn to relax through
controlled breathing

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.

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Focus on personal growth to
reset your life

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.

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Use positive visualization techniques

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.

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Talk to your friends and family
about your mental health crisis

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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Allow yourself to feel all of the feelings… for a specific and limited amount of time

Suppressing negative feelings or pretending they don’t exist often makes things worse. However, dwelling on them indefinitely isn’t healthy either. Allow yourself to fully experience your emotions for a specific period of time each day. Set a timer for 10-15 minutes and find a quiet space to reflect on how you’re feeling. Cry if you need to cry, yell if you need to yell. Get the feelings out in a safe, private environment. When the timer goes off, take some deep breaths to calm yourself. Then, shift your focus to something unrelated to the situation causing distress. Go for a walk, call a friend, or engage in a hobby you enjoy. Limiting the time spent dwelling on difficulties to a small window each day can help you process the feelings without getting stuck. And spending the rest of the day engaged in more positive activities will lift your mood. Over time, it will get easier to cope.
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If you are struggling with depression or an anxiety disorder, it’s important to know that these conditions are treatable, even when symptoms feel severe. Many effective options are available, whether therapy, medication, lifestyle changes, or a combination of these. Millions of people living with mood and anxiety issues improve their quality of life through professional mental health support. Treatment takes work, but each person can get better and regain hope for the future. When facing what seems like an endless pit of despair or worry, it helps to remember stories of others who have succeeded by talking with a therapist and discovering inner resilience. Numerous people learn to manage depressive and anxious thoughts by developing healthy coping strategies with guidance from mental health professionals. If one approach does not alleviate distressing feelings, you can always find the courage to explore alternatives that may better meet your needs. Believing that your situation can improve opens doors to try new tools, both clinical and personal, that may help to restore happiness and excitement.

Depression and anxiety disorders can be treated effectively

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UCMH Is Here to Help

When it feels like life is falling apart and you need more support during difficult circumstances, UCMH is here to help. You do not have to endure the despair alone. Online counseling provides accessible, judgment-free mental healthcare. At UCMH, licensed therapists will actively listen and guide you through turbulent times via convenient virtual sessions. Feeling understood and validated is very important when your emotions threaten to spiral out of control.
At UCMH, we will give you comfort and help to redirect your perspectives in a more positive direction. We may also prescribe an anti-depressant or other medication to manage hardships at the initial stage. Our compassionate mental health experts remind struggling individuals that they are capable of persevering through life’s challenges with consistent care and dedication. You possess the inner strengths to withstand the storms of adversity. But you also deserve help – and we are always here to give it to you.
Don't wait for weeks or months to get the help you need. With UCMH, you can get your mental health crisis under control in just a few hours or days.

Reach out to us today to learn more about our services and pricing.