Signs You Need a Mental Health Break

                  Living with mental illness is tough. Often, it is necessary to take a mental health break. Even people who are not diagnosed with a mental illness can benefit from a mental health break. I would like to share some signs that it may be time for that break.

                  We can break down the signs that it is time for a mental health break into a few  categories. The first two categories are emotional signs and mental and cognitive signs. There are also physical and behavioral signs. Work or school related signs may also be present. In addition to these categories, there can also be serious indicators that you need a break. It is important to recognize these signs whether you have a diagnosed mental illness or not.

                  There are several emotional signs to be aware of. One is irritability or impatience over small things. Feeling overwhelmed by tasks that are normally manageable is another sign. If you notice an increase in anxiety, worry, or dread, it might be time to take a break and reach out for support. You might need a mental health break if you start having mood swings or emotional numbness. Feeling disconnected from people or things is another indicator. We can all experience emotional signs that we need a break at times. So, it is important to pay attention to these indicators and give yourself the grace of a break.

                  We can also experience mental and cognitive signs that we need a mental health break. If you experience difficulty concentrating or a sense of brain fog, it is a good idea to take a step back. Memory loss or forgetting simple things can be a sign that your mental health needs attention. A person in need of a mental health break might have trouble making decisions. Sometimes when we need a break, we feel drained even after sleep. You might also notice reduced creativity or problem-solving ability. Again, if you notice these signs, you need a mental health break.

                  Often, we do not realize that physical symptoms can be related to our mental health. Constant fatigue despite resting is a sign of mental health struggles. You might experience headaches, muscle tension, or stomach issues. Changes in appetite or sleep patterns can be an indicator. Sometimes frequent colds or lowered immunity is related to our mental health. Unexplained aches or tightness in the chest can be a sign of mental health issues. Of course, with chest pain or tightness, it is also important to be checked for physical issues.

                  Sometimes we do not recognize behavioral signs, but it is important to be aware of them. One behavioral sign might be withdrawal from social interactions or responsibilities. Procrastination or inability to complete tasks can be an indicator that you are struggling. Dependence on food, alcohol, caffeine, or social media and other screentime is another sign. If you start to lose interest in hobbies or self-care, it is important that you pay attention to your mental health. 

                  The above signs can be present in our work or school lives. In addition, a drop in productivity despite your efforts is an important sign to address. Sometimes you might feel on edge or resentful at work or school. When you dread tasks you once enjoyed your mental health is telling you to pay attention. This is also true when you feel like you are constantly behind or notice mistakes that are not typical for you.

                  Most of these signs can be addressed with simple strategies. These might include taking a day or more to rest. Do not be afraid to use sick time to tend to these signs. Mental health is a legitimate reason to use sick days. Even if you do not have sick time, it is important to give yourself time away from a job, school, or whatever else is resulting in the need for a break. Another important thing is disconnecting from screens and social media. While technology has provided us with a lot of benefits, it also causes a lot of unnecessary stress. 

Spend time outdoors. Nature can be an amazing healer. Check out my post on forest bathing for more information on allowing nature to bring healing. You can also do something that you find nourishing or grounding. Some examples might include: a slow walk in which you notice each step, holding something with texture, lighting a calming candle, listening to ambient sounds such as rain or nature sounds, a warm shower, walking barefoot on sand or grass, gardening, watching clouds, journaling, crafting, playing an instrument, listening to calming music, talking to a supportive friend, meditation, light exercise, or watching a comfort show or movie.

                  Another important activity that can provide a mental health break is doing a reset. This might include a reset on sleep habits. Setting new boundaries is also important. Rethinking responsibilities and establishing a doable pattern can be helpful. 

                  You do not need to do these things alone. You can reach out to a mental health provider or even your primary care provider for assistance. You can join a support group. Organizations such as NAMI (National Alliance on Mental Illness) can provide support. Some people find support in peer groups or religious groups. You can search online for a group involving an activity you find nourishing. 

                  There are also serious indicators that you need more than just a mental health break. The signs that follow indicate that you need break immediately and need support.  If you experience panic attacks or constant high anxiety do not try to deal with it alone. Thoughts of self-harm or hopelessness are another serious indicator that you need help. In these instances, you should reach out to the 988 Lifeline either by phone or text or call 911.  You also should reach out for immediate help if you experience emotional breakdowns or uncontrollable crying. If you feel completely disconnected from yourself you should reach out to 988 or 911, too. 

                  We live in an increasingly stressful world. It is normal to need a mental health break. If you have a mental health disorder this need increases. However, it is important to remember that you do not need to be diagnosed with a mental health disorder to need help. If you are struggling, please remember that it is okay not to be okay and it is absolutely okay to reach out for help.