10 Self-Care Tips to Support a Mental Breakdown
Life isn’t always kind. Some days, it feels like everything is crashing down all at once—like you’re drowning while the world expects you to swim. If you’re going through a mental breakdown, first, know this: you’re not alone. There’s no shame in struggling, and taking care of yourself during this time is essential. Self-Care isn’t a cure-all, but it’s a starting point to help you feel more grounded and regain control. Let’s explore 10 Self-Care tips that can help you nurture your mind, body, and spirit when life feels heavy.
1. Pause and Breathe
When emotions are high, take a moment to focus on your breath. Deep breathing activates the parasympathetic nervous system, signaling your body to relax. Try this: inhale for four counts, hold for four counts, and exhale for six. Repeat until your heartbeat feels steady. Your mind may start to wander at this time, but try your hardest to just solely focus on your breath.
2. Give Yourself Permission to Feel
It’s okay to cry, scream, or journal your raw emotions. Suppressing how you feel will only delay your healing. Create a safe space to release—whether it’s venting to a trusted friend, listening to your favorite playlist, working out to release your energy or scribbling down your thoughts in your favorite journal.
3. Hydrate and Nourish Your Body
Mental health and physical health are intertwined. While eating a balanced meal might feel impossible, try simple, nourishing snacks like a piece of fruit, a handful of nuts, or a comforting cup of herbal tea. Hydration is key too—drink water, even if it’s just a sip at a time. If you don't want plain jane water, but are looking for something that contains electrolytes, try Coconut Water, Watermelon or Aloe Vera Juice.
4. Move Gently
Exercise isn’t about burning calories—it’s about releasing tension. Take a short walk, stretch for five minutes, or put those headphones on and dance to your favorite song. Gentle movement helps release endorphins, boosting your mood naturally. Fun fact: Did you know that emotional stress and discomfort, trauma and energy can all be stored in your hips? 🤯 Try moving and stretching your hips often - and don't forget to breathe!
5. Set Boundaries
If you’re feeling overwhelmed, it’s okay to say "no". In the words of many (and Anne Lamott), "No, is a complete sentence". Protecting your energy by stepping away from toxic situations or people is Self-Care in action. Give yourself permission to take the space you need. And do not feel obligated to explain yourself!
6. Create a Soothing Environment
Your surroundings can affect your mood. Light a candle, play calming music, wrap yourself in a soft blanket, or take a warm bath. These small acts can help you feel more at ease and present.
7. Limit Social Media
Sometimes scrolling through all of the highlight reels while you’re struggling can make you feel worse. You know those nagging feelings of complacency, abandonment, rejection, comparison, etc. 😟? Instead, unplug and reconnect with the present moment. Use this time to focus inward instead of comparing yourself to others. You can do this by journaling, listening to some Lo-fi music, practicing meditation, breathing or visualization exercises. There are so many ways to reconnect with yourself, and be in the present moment, but do what makes you feel good and what works for you.
8. Practice Gratitude (Even When It’s Hard & You Don't Feel Like It)
Gratitude can feel impossible during tough times, but even small acknowledgments can shift your perspective. Think of one thing—no matter how small—that you’re grateful for today, like a sunny sky or a good cup of coffee. And if all else fails, tell God "Thank you in advance" for the great things that are on their way. One small thank you can take you a long way, especially mentally.
9. Reach Out for Support
You don’t have to carry this alone and some things you weren't even designed to carry. Call a friend, text a loved one, or speak to a mental health professional. Talking things out can help lighten the load you’re feeling. The best option is to talk to God and tell Him how you're feeling and where your head is at. Yes, He is an all-knowing God, but shouldn't stop you from working on your relationship with Him. He wants to here from you and share the load with you! God didn't create you to carry every single thing.
10. Focus on One Small Win
When life feels unmanageable, focus on one small, doable task—like brushing your teeth, cleaning your space, taking a nap, making your bed or drinking a glass of water. Small wins build momentum and remind you that progress is still possible.
It’s so easy to feel lost in the middle of a mental breakdown, but remember, every storm passes. Think of the mental "torment" as a chapter in a book- the enemy wants to slow you down and get you off-course. But when you become aware of his tactics, your mental war will seem like a smaller and winnable battle.
These 10 Self-Care tips are your stepping stones toward healing and clarity. Take it one moment at a time, and do not be afraid to reach out for professional support when you need it. Treat yourself kind in this season because you are so worthy of love, care, and grace—especially from yourself. Take Care, Glow Getter.