If you eat last week’s mac and cheese, you will get a tummy ache. If you bang your head on a wall, you get a headache. We all know how to dodge physical pain, but mental pain often gets treated like it’s not as big a deal, and we easily slip into habits that can take a toll on our mental well-being.
Almost every adult is juggling multiple responsibilities and trying to keep up with the Kardashians. Between trying to work, exercise, spend quality time with family and friends, get on top of all our DIY projects, and all the other adulting, we end up unintentionally adopting behaviors that could be detrimental to our mental health.
Here are some everyday habits and behaviors that could be leading you to a mental breakdown. Take note before it turns into a complete spiral.
1. Suppressing Emotions
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Suppressing emotions is like shaking a soda bottle and being surprised when it explodes. When we don’t address our feelings, they build up inside us, creating a pressure cooker effect.
This can lead to increased anxiety, depression, and, eventually, a mental breakdown. Bottling up emotions can also manifest physically, causing headaches, muscle tension, and digestive problems. Feel and express your feelings. Go to an open field and scream if you want, but you must let them out.
2. Chronic Stress
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We’re all familiar with stress, but when it becomes chronic, it can cause chaos in our mental health. Chronic stress keeps our bodies in a constant “fight or flight” mode. No breaks, just constant vigilance.
If unaddressed, chronic stress will manifest as physical illness. If you’re one of those people who get sick constantly, consider checking your stress levels. It can even lead to problems like high blood pressure and heart disease. It’s important to take care of ourselves and find ways to de-stress.
3. Not Getting Enough Sleep
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Humans are becoming more nocturnal because we’re now pushing for a “24-hour economy.” Sleep is the body’s natural opportunity to recharge, and not getting enough of it can have serious consequences.
Sleep deprivation affects cognitive function, mood, and overall mental health. It can make you more irritable, less focused, and more prone to emotional outbursts. If you incur too much sleep debt, you’ll soon be battling anxiety, depression, and, ultimately, a mental breakdown.
4. Persistent Negative Self-talk
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We truly are our own worst critics, and persistent negative self-talk can chip away at our self-esteem and mental well-being. Continuously berating yourself, focusing on your flaws, and doubting your abilities can lead to feelings of worthlessness and hopelessness.
This negative mindset can become a self-fulfilling prophecy, making it difficult to break free from the cycle of negativity. Practice self-compassion and challenge your negative thoughts.
5. Workaholism
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Workaholism can be seen as a badge of honor in a culture that often glorifies busyness. However, always pushing yourself to work long hours without breaks can lead to burnout and a mental breakdown.
Overworking can cause chronic stress, strain relationships, and leave little time for self-care and relaxation. You should set boundaries between work and personal life. You can always continue saving the world tomorrow.
6. Not Setting Healthy Boundaries
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People will leave you no space to breathe if you let them. Healthy boundaries are necessary for protecting your mental health and well-being. Without them, you may find yourself overcommitting, feeling overwhelmed, and struggling to meet your own needs.
Lack of boundaries can lead to resentment and a nervous breakdown. Learning to set and maintain boundaries is a skill that takes practice. Start by identifying and communicating your limits clearly to others, and don’t feel guilty about it.
7. Ignoring Basic Self-Care
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Sometimes, taking care of your mental health is as easy as asking yourself what you need most. Do you need a snack? A nap? A few minutes of quiet? Self-care is your secret weapon for top-notch mental health.
Ignoring these basic needs can leave you feeling depleted, both physically and mentally. Make self-care a non-negotiable part of your daily routine. Plan nutritious meals, incorporate regular physical activity, and make time for relaxation and hobbies.
8. Substance Abuse
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It’s sometimes presented as a short-term solution for issues, but turning to substances like alcohol or drugs to cope with stress or emotions can quickly spiral out of control. Substance abuse can lead to addiction and impair cognitive function.
Any mental distress you may be in will be way worse if you throw substance abuse in the mix. If you’re struggling with substance abuse, seek help from a healthcare professional or support group.
9. Socially Isolating Yourself
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Humans are social creatures, and isolating yourself from friends and family can negatively impact your mental health. Social isolation can lead to feelings of loneliness and depression, compounding your perception that your problems are too large to overcome.
Maintaining connections with loved ones is essential for mental well-being. Having a support network to help you work through your problems and create happy memories with will ensure that there is never a problem in your life that is too much. After all, a problem shared is a problem halved.
10. Setting Unrealistic Standards
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Setting unrealistic standards for yourself can lead to constant feelings of failure and inadequacy. Perfectionism turns worry and anxiety into a full-time job.
Set realistic and achievable goals for yourself. Celebrate your progress and accomplishments, no matter how small. Practice self-compassion and remind yourself that it’s okay to make mistakes or even to fail sometimes.
11. Financial Irresponsibility
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Ignoring bills, overspending, and accumulating debt can lead to anxiety, depression, and a sense of hopelessness. Money can’t buy you happiness, but low financial literacy can make your life very difficult.
Learn how to manage your finances, and you’ll be pleasantly surprised at how freer you feel. Create a budget, track your spending, and seek financial advice if needed.
12. Tolerating Toxic Partners
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Toxic relationships can really sap your energy, self-esteem, and mental health. Handling a partner who’s manipulative, controlling, or abusive can be incredibly stressful.
Recognizing the signs of a toxic relationship is the first step toward protecting your mental health. Seek support from friends, family, or a therapist, and consider ending the relationship if it’s negatively impacting your well-being.
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