So, you’ve hit rock bottom. You’re broken down and burned out. You don’t even recognize yourself anymore. That’s okay. We have all been there. The important thing is to know that you can only go up… but how? How do we get back up when we barely have the energy to function day-to-day? Below, you will find the five-step system I created to help me become grounded again after my most recent mental breakdown.
Experience Everything
Most likely, when we wear ourselves out, we are trying to avoid feeling our absolute worst. We avoid expressing our feelings and continue to push and push and push until whatever we need to get done is done. Doing this only delays the inevitable: negative feelings. We all have them. The most important thing you can do in your weakest moments is to be vulnerable and let your feelings flow. By acknowledging your feelings regularly, you will be less likely to breakdown. Lean into the frustration, sadness, fatigue, or whatever it is you are feeling. If you avoid it, it will attack you later on, which is what just happened to me.
I had been lethargic and somewhat depressed for a few months, and I was not allowing myself to fully experience what I was feeling. These feelings then appeared in the form of a complete breakdown, where I was forced to meet them head on. If this happens to you, just let it happen. Get these feelings out of your system/body so you can begin to renew yourself again.
Identify the Key Factors
Once you’ve released your feelings, begin to identify the cause(s) of your breakdown. This will allow you to validate your feelings, as well as begin to understand the beginning of your downfall.
For me, my most recent factors would be withdrawing from school this semester, feeling like a failure for not meeting my own/society’s expectations, health issues, and being stuck at home due to my health/car issues.
Make an Achievable Plan
Now that you know the causes of your breakdown, you are ready to start making a plan of action. The most important thing to remember is to set reasonable expectations and goals. Your energy is likely nonexistent at this point. There is no need to push yourself too hard. That’s likely how we got here in the first place. Make your goals achievable and attainable.
Here are three of the goals I created for myself:
- Sit on the front porch instead of in bed
- Walk around the block to get out of the house
- Buy more groceries, order less food
Be Aware of Destructive Habits and Behaviors
This tends to be the hardest step for me, and currently where most of my work is being done. At this point in the five-step system, a lot of progress has been made. We have felt a lot of emotions, acknowledged current struggles, and created a plan to help us stand back on our feet again. It is important that we don’t lose this progress. At the beginning, it is easy to feel unstable. Recovery in any form is never an easy process. Destructive behaviors will indeed try to make you lose your balance during your recovery.
One of my destructive behaviors is too much self-care, like staying home all day. Eventually that one day turns into one month. Being aware of your habits and behaviors is very important and it is KEY to acknowledge and stop them as they creep back into your daily activities.
Take it Day by Day
We all have good days and we all have bad days. We can’t predict what will happen every second of everyday. Be understanding and forgiving of yourself during your recovery. The most important thing you can do is not give up on yourself. Keep fighting the good fight. Cycle through these steps as often as you need to become whole again. Be patient, and know that with you will heal by putting your best intentions forward.
Good luck and best wishes,
-MG
