Overcome Social Anxiety and Reclaim Your Life 

Am I Having A Nervous Breakdown? Stress and anxiety can become overwhelming, especially when intense symptoms disrupt your daily life. Often referred to as a nervous breakdown, sometimes one can feel 'on the edge.’ But what exactly is a nervous breakdown, and how does it differ from a panic attack? What steps can you take to manage these powerful episodes and regain balance? Here, we explore the signs, causes, and possible interventions for nervous breakdowns. While only a licensed professional can diagnose and treat mental health issues, gaining a general understanding of mental health crises can help you recognize early signs and seek help promptly. This knowledge could also equip you to provide support to others who might be experiencing a nervous breakdown. What is a nervous breakdown? Though not a clinical term itself, a nervous breakdown is often used to describe a severe, temporary period of intense mental distress that significantly impairs one’s ability to function in daily life. During an episode, an individual may feel so overwhelmed that they’re emotionally and psychologically drained. While the term 'nervous breakdown' has historically been used to depict severe psychological distress, today, it’s more accurately described as a 'mental health crisis.' Signs of a nervous breakdown — or mental health crisis — can include: Feelings of extreme unwellness: Often described as an intense wave of panic or despair. Inability to cope: A failure to respond effectively to stressors that one might typically handle with relative ease. Loss of function: Could involve a withdrawal from social contact or the sudden inability to cope with menial tasks. Recognizing these signs is the first step toward recovery, and help is readily available for those who need it. Nervous breakdown vs. a panic attack Distinguishing between a nervous breakdown and a panic attack is vital, as both can present intense, albeit distinct, symptoms. While they share roots in anxiety, they’re markedly different — let’s explore how to tell them apart. A mental health crisis involves a prolonged state of emotional disruption where an individual may find it difficult to cope with and complete daily activities. On the other hand, a panic attack is an intense and relatively short episode of fear or anxiety, usually brought on by a specific trigger and accompanied by alarming physical symptoms such as a rapid heartbeat, sweating, and dizziness. Nervous breakdown signs often include:  Prolonged feelings of depression Extreme stress Withdrawal from social interactions Significant decline in functioning across various aspects of life A culmination of sustained and overwhelming stressors typically triggers this type of mental health crisis. Signs of a panic attack can include: Sudden, intense surges of fear and discomfort that peak within minutes Heart palpitations Shortness of breath Dizziness Fear of losing control or impending doom The bottom line: The biggest differentiator between the two is that panic attacks are usually short-lived, often only lasting minutes, whereas a nervous breakdown can persist for days, weeks, or longer. If you’ve determined that you’re not having a nervous breakdown, here’s what to do if you’re experiencing a panic attack. What causes a nervous breakdown? Various factors can trigger a mental health crisis, each contributing to the buildup of stress until the individual reaches a tipping point. Some causes could include: A sudden tragedy: Experiencing unexpected loss or trauma can lead to a mental health crisis, especially without adequate emotional support or coping mechanisms. Increased stress or burnout: Chronic stress, whether from work, relationships, or financial pressures, can accumulate, leading to burnout and, eventually, a breakdown. Loss of sleep: Long periods of sleep deprivation can have many negative effects on mental health, with a breakdown being one potential outcome. Underlying depressive or anxiety disorder: Existing mental health conditions can increase one's likelihood of experiencing a nervous breakdown. Understanding the causes of nervous breakdowns can better prepare you to manage and potentially avoid them. What does a nervous breakdown look like? Recognizing the signs of a mental health crisis can help in seeking timely support and preventing further impacts to your mental health. Indicators of a nervous breakdown may include: Feeling emotional symptoms of depression or anxiety: Persistent sadness, worry, fear, or emptiness are common indicators. Difficulty concentrating: Struggling to focus or make decisions can be a telling sign of mental overload. Trouble sleeping: Insomnia or excessive sleeping could both point towards an oncoming mental health crisis. Changes in appetite: Significant weight loss or gain without an apparent reason can be a red flag. Feeling rundown: Constant fatigue or low energy often accompany a mental health crisis. Hallucinations: Hallucinations or delusions could occur in severe cases, indicating profound psychological distress. Overall, you’re looking for severe anxiety symptoms or intense depressive states that are hard to shake. If you experience the above, getting professional help as soon as possible is key.  What should you do if you’re having a nervous breakdown? If you think you’re having a nervous breakdown, the first step is to acknowledge the severity of your feelings and symptoms. It's important not to dismiss them as simply passing stress because getting help quickly is critical. Contact a mental health professional who can assess your symptoms and provide a tailored treatment plan. If you aren’t already working with one, you can initiate a conversation with a healthcare provider, who could refer you to a mental health specialist. If your symptoms escalate to thoughts of suicide or self-harm, seek immediate assistance. Call 911 if you’re having a mental health emergency. Text HOME to 741-741 if you're emotionally distressed and need immediate support. Call 988 for the National Suicide Prevention Hotline. Other steps you can take to begin addressing the situation could include: Talk to someone you trust: If you need to wait for an appointment, sharing your experiences with a supportive friend, family member, or significant other could provide some relief. Consider immediate self-care measures: Eat well, get enough sleep, and engage in activities that reduce stress, like exercise or meditation. Hold off on making major decisions: While feeling overwhelmed, consider postponing significant life decisions until you feel more stable. Taking these steps can be crucial in managing a mental health crisis and paving the way for personalized treatment and recovery. Remember: Seeking help is a sign of strength and self-worth. Managing a nervous breakdown There are effective strategies to help prevent, manage, and recover from nervous breakdowns. Try therapy Cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), and other modalities could help in managing the anxiety and stress that are often at the root of a mental health crisis. Consider medication Medications prescribed by a licensed professional can help manage symptoms of anxiety or other underlying mental health conditions. Use stress management tactics Adopting stress-reduction techniques, such as mindfulness, meditation, or yoga, can help reduce stress levels. Consider lifestyle changes Self-care practices like regular exercise, a healthy diet, adequate sleep, and a structured routine can all contribute to better mental health. Seek help for anxiety symptoms When it comes to anxiety symptoms, seeking prompt assistance from a licensed mental health specialist may contribute to improved outcomes. Additionally, symptoms of anxiety can overlap with other conditions, which makes getting a professional evaluation essential. Cerebral offers convenient, affordable, and personalized online mental health services, including therapy and medication management. Anxiety symptoms are manageable with support and strategies that are tailored to your needs. Recognizing the signs early and working with qualified professionals are helpful when responding to a nervous breakdown. Ready to take the first step towards reclaiming your mental well-being? Schedule your first session today. Images by freepik, freepik and Drazen Zigic on Freepik.

Just as certain foods can fuel our physical health, they can also profoundly impact our mental health. While several factors contribute to the intensity and frequency of anxiety symptoms, one often overlooked aspect is diet. Here, we'll explore how diet can affect anxiety symptoms, highlighting beverages and foods you may want to consider adding to your diet or avoiding for a calmer mind. How does diet impact anxiety symptoms? The things we eat and drink can play a role in regulating mood and anxiety levels. Nutrients — or the lack thereof — can affect brain chemistry, influencing emotions and stress levels. Understanding how dietary choices could influence your mental state can empower you to make informed decisions for your well-being. However, some of these recommendations include common allergens and dietary restrictions, so be mindful of your needs and only consider incorporating what you can. What to include in an anti-anxiety diet A balanced diet rich in particular nutrients can bolster your body's ability to cope with stress. These beverages and foods could help reduce anxiety: Vitamin B: These vitamins play a vital role in nerve function and the production of energy and neurotransmitters, such as serotonin, which helps regulate mood. Consider including leafy greens, legumes, avocados, bananas, and eggs in your diet. Probiotics:Gut health is linked to mood and mental health through the gut-brain axis. Probiotic-rich foods like yogurt, kefir, and sauerkraut foster a healthy balance of gut bacteria, which in turn, could help alleviate anxiety and stress. Complex carbs: If you’re looking for foods that help with anxiety symptoms, opt for complex carbohydrates like whole grains, oats, beans, quinoa, vegetables, and fruits. These foods provide a steady release of energy and promote serotonin production. They also help maintain balanced blood sugar levels, preventing mood swings. Omega-3 fatty acids: Fatty fish (like salmon), walnuts, and chia seeds are good sources of omega-3 fatty acids, known for their anti-inflammatory properties. Omega-3s support brain function and may reduce anxiety by regulating neurotransmitter activity. Protein: Lean protein sources like poultry, fish, tofu, and lentils can aid in the synthesis of neurotransmitters involved in mood regulation, such as dopamine and norepinephrine. A balanced intake of protein helps maintain stable energy levels and promotes feelings of satiety. Water: Staying hydrated is essential for optimal cognitive function, and dehydration can exacerbate anxiety symptoms. Drinking water throughout the day can help you stay refreshed and alert. Learn more about mental health nutrition: Multivitamins and Mental Health: How They're A Supplement to Care Foods and beverages that can make anxiety worse Certain dietary choices could negatively affect your mental well-being. Things that could cause anxiety symptoms to become more intense or frequent include: Caffeine: While a morning cup of coffee may provide a temporary energy boost, excessive caffeine consumption can trigger or worsen anxiety symptoms. You may want to consider limiting your intake of caffeinated beverages like coffee, tea, and energy drinks, especially if you're prone to anxiety or have an anxiety disorder. Alcohol: While it may seem like a relaxant, alcohol is a depressant that can disrupt neurotransmitter balance, interfere with sleep, and lead to increased feelings of anxiety once its effects wear off. Be mindful of alcohol's impact on your mental health, and consider making adjustments to support your well-being when needed. Sugar: High-sugar foods and beverages can lead to spikes and crashes in blood sugar levels, contributing to mood swings and anxious feelings. Opting for whole foods can help you limit your sugar intake for more stable energy levels. Processed foods: Processed foods often contain additives and preservatives that may disrupt gut health and contribute to inflammation, affecting mood and anxiety symptom levels. Choosing minimally processed or whole foods whenever possible can help support overall well-being. Food sensitivities and anxiety For some individuals, specific food sensitivities or allergies may contribute to anxiety symptoms. Paying attention to how your body responds to certain foods and adjusting your diet accordingly can be beneficial. Anxiety treatment options While dietary changes for anxiety can play a role in reducing symptoms, various treatment options for anxiety disorders and symptoms are tailored to individual needs and help address the physiological and psychological aspects of anxiety. Treatment options include: Therapy: Cognitive behavioral therapy (CBT), mindfulness-based therapy, and other forms of psychotherapy can help individuals with anxiety disorders develop coping strategies, challenge negative thought patterns, and build resilience. Medications: In some cases, medications like selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs) may be prescribed to alleviate severe anxiety symptoms.  You can work with a licensed provider to determine the most appropriate treatment approach for your individual needs. Cerebral makes that easy by delivering convenient access to online therapy, virtual medication management, and personalized treatment plans. By incorporating anxiety-reducing foods and beverages into your diet, avoiding anxiety-inducing choices, and seeking professional support when needed, you can take control of your mental health.  Do I have anxiety? If you're experiencing symptoms of anxiety or are wondering if you have an anxiety disorder, you can take a quick step toward learning more about your mental well-being by taking our free 3-minute anxiety screener. After answering some brief questions, your results will tell you about the severity of your symptoms. Start on the path to a more calm and stable life — complete our free anxiety screener today. Images by freepik and cookie_studio on Freepik. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.

Anxiety is an all-too-common experience for many individuals. With its array of physical, emotional, and behavioral symptoms, one of the more perplexing physical signs of anxiety is the onset of chills, shivering, or breaking into a cold sweat during moments of heightened stress or nervousness. This informational article unpacks what anxiety is, the different types of anxiety disorders, what anxiety chills are, why anxiety can cause chills, and common treatment options for managing anxiety and its symptoms. It’s important to note: While you’ll gain general knowledge here, only a licensed professional can diagnose and treat mental health conditions. What is anxiety? Anxiety is a natural response to stress, characterized by feelings of apprehension, uneasiness, worry, and nervousness. While occasional anxiety can be a regular part of life, persistent and excessive anxiety could interfere with daily functioning and overall well-being. That’s when this natural response can become a disorder. Anxiety can produce a wide range of symptoms, both physical and psychological. Common symptoms include rapid heartbeat, sweating, trembling, gastrointestinal issues, excessive worrying, restlessness, fatigue, difficulty concentrating, and irritability. Free mental health resource: Understanding Anxiety Types of anxiety disorders Anxiety disorders encompass a variety of conditions, each with its own set of signs and triggers. Some common types of anxiety disorders include: Generalized anxiety disorder (GAD): Characterized by persistent and excessive worry about a wide range of everyday concerns. Social anxiety disorder (SAD): Involves an intense fear of social situations, leading to avoidance of social interactions. Panic disorder: Characterized by recurrent panic attacks, which are sudden episodes of intense fear or discomfort. Phobias: Persistent and overwhelming fear of a specific object, scenario, or action, often without a real threat. What are anxiety chills? Anxiety chills, also known as anxiety shivers or anxiety shakes, are physical sensations of coldness or trembling that occur in response to stress or anxiety. These chills can manifest as a sudden wave of coldness or uncontrollable shaking. Why do anxiety shakes happen? You might be familiar with cold chills as a reaction to a sudden drop in temperature, but why does anxiety cause the same response despite the absence of low temps? The answer lies in the activation of your sympathetic nervous system, commonly known as the 'fight or flight' response. When a perceived threat triggers your body's stress response, a cascade of neurochemical changes occurs, including the release of adrenaline and cortisol. These hormones prime your body for action, constricting blood vessels and diverting blood flow to your major muscle groups. The result is an increased metabolic rate and, as a consequence, heightened body temperature that can tip the scales, inducing a perceived chill. These responses are meant to prepare the body to respond to danger, but in the case of anxiety disorders, they can occur inconveniently or excessively. Common triggers of anxiety shivers Various factors can trigger anxiety chills and other physical symptoms of anxiety. Common triggers include: Stressful events: High-pressure situations, such as public speaking, job interviews, or exams, can trigger anxiety chills. Trauma: Past traumatic experiences may contribute to the development of anxiety disorders, leading to symptoms like chills and trembling. Social situations: For individuals with social anxiety disorder, interactions with others can provoke intense anxiety and physical symptoms like shaking. Health conditions: Certain medical conditions, such as thyroid disorders or cardiovascular issues, can make anxiety symptoms worse. Identifying and understanding your triggers can help chart a course toward symptom management and overall well-being. Free mental health resource: Trigger Log worksheet Managing anxiety chills Understanding your anxiety and its triggers is the first step to managing symptoms and regaining composure. You may find these coping strategies helpful in subduing anxiety shakes: Lifestyle adjustments: Adopting healthy lifestyle practices could help reduce the frequency and intensity of chills associated with anxiety. Avoid certain substances: Substances that stimulate your nervous system can worsen symptoms of anxiety. Consider minimizing or eliminating caffeine, alcohol, and/or nicotine. Practice relaxation techniques: Regularly using relaxation techniques like meditation, deep breathing, and progressive muscle relations could help train your body to counteract the stress response, reducing the likelihood of chills. By actively working toward managing these symptoms, you can improve your overall well-being and engage more fully in daily activities and relationships. Treatment for persistent anxiety symptoms If your anxiety symptoms are persistent or significantly impair your life, consider getting professional treatment. Therapy for anxiety disorders and symptoms Specific therapy options are tailored to address these disorders and their associated symptoms. Common anxiety-focused therapy practices include: Cognitive behavioral therapy (CBT): A structured, time-limited form of psychotherapy aimed at helping individuals understand the interplay between their thoughts, emotions, and behaviors to manage anxiety disorders and symptoms more effectively.  Exposure therapy: An approach that gradually exposes individuals to their feared object or context under controlled conditions, helping to reduce their anxious response over time. Acceptance and commitment therapy (ACT): Focuses on accepting uncomfortable thoughts and feelings rather than trying to control or eliminate them.  If you’re showing signs of anxiety-related disorders, seeing a therapist could help you manage those symptoms and reclaim a sense of peace and balance in your life. Medications for anxiety symptoms and disorders In some cases, medications may be prescribed as part of anxiety treatment. Commonly prescribed medications for symptoms of anxiety disorders include antidepressants like selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs). It's essential to work with a qualified professional to explore what modalities and treatments work best for you. How Cerebral can help At Cerebral, we offer personalized treatment designed to guide you toward a calmer, more fulfilling state. With convenient and affordable access to licensed mental health professionals from the comfort of your home, we make it easy for you to prioritize your mental health. Through Cerebral's online mental wellness services, you'll receive evidence-based interventions and personalized guidance to address your specific anxiety symptoms, empowering you to cultivate resilience and achieve emotional balance. Do I have an anxiety disorder? If you’ve been wondering this, you can start gaining clarity by taking our 3-minute anxiety screener to gauge the level of your anxiety symptoms. Images by freepik, Drazen Zigic, benzoix, and freepik on Freepik. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.