11 Signs You Might Need A Mental Health Break

Almost everyone experiences stress at some point in their lives. We might have to move, change jobs, or cope with the loss of a loved one. While challenging, the difficult feelings associated with these life stressors typically pass with time. When they’re handled appropriately, we usually emerge from them with our mental health intact. 

For some of us, though, the stress may linger. It can become overwhelming and interfere with our daily lives in the form of trouble functioning at work, difficulty with relationships, health challenges, or problems with motivation. This is generally called chronic stress, and when it goes unaddressed, it can have severe consequences for mental and physical health. Some people with toxic stress may experience extreme fear, dread, panic attacks, or even a mental breakdown. This can indicate the need for a mental health break, as well as professional help through online or in-person therapy.

Hints that your mental health needs a break

Everyone tends to process stress differently, so some of these signs may resonate with you, and some may not. It can be important to stay mindful and pay attention to your body, mood, and behaviors to determine which symptoms may manifest in your life.

Indicators that you might need significant stress relief can include the following:  

1. Sleep disruptions

Our bodies are often the first to tell us when our mental health needs some attention. Problems with sleep can be common with chronic stress and may come in the form of insomnia or hypersomnia. 

Experts say that sleep problems can lead to depression and anxiety, and sleep deficiency also tends to be linked to health risks like high blood pressure, stroke, obesity, diabetes, and a greater chance of accidental injury. 

2. Disruptions in eating habits

You may have heard the term “stress eating” to describe the tendency to overeat during stressful times. Studies show that not only do many people engage in overeating when faced with overwhelming stress, but they also tend to be more likely to maintain an unhealthy diet of processed foods that are high in sugar and saturated fats. Stress may also lead to a loss of appetite, potentially contributing to fatigue and, in severe cases, malnutrition. 

3. Lack of motivation

Research has yet to definitively establish why stress can lead to a lack of motivation, but older studies indicate it may be related to alterations of mesolimbic dopamine functioning in the brain. Regardless, in cases of extreme, chronic stress, many people experience a general lack of motivation. This may include avoiding productive behaviors, as well as seemingly simple activities, like getting out of bed in the morning or caring for personal hygiene. 

4. Lack of energy

In addition to mental exhaustion and demotivation, stress can create an overall lack of energy. Everyday physical tasks, such as cleaning, gardening, or walking the dog, may become a struggle.

5. Restlessness 

While stress and anxiety aren’t quite the same thing, they tend to be closely linked and have many of the same symptoms, including restlessness. Restlessness is typically the result of the body’s inability to mediate the “fight-or-flight” response, causing chemical triggers in the brain to continue functioning in the absence of a threat. 

6. Irritability

Stress, restlessness, and irritability often go together. When emotional stress builds, you may be short-tempered and impatient with others, even if there’s no outward reason to feel that way. This can create challenges in relationships and daily interactions. 

7. Trouble concentrating

Stress can steal our mental resources and redirect them to things that don’t serve us. For example, we might experience preoccupation with negative things that might happen in the future or things that have already happened that we can’t change. These preoccupations often make it difficult to focus on the things we need to do. 

8. Loss of pleasure or interest in things you once enjoyed

Anhedonia, or the absence of pleasure, can be a common symptom of anxiety and depression. People experiencing anhedonia may feel numb or apathetic. Anhedonia may include a loss of interest in social activities, the absence of pleasure associated with physical sensations, or a lack of interest in things that typically sound, taste, or feel good. 

9. Withdrawal and isolation

For some, social activity may become overwhelming during times of chronic stress, causing feelings of anxiety around others. Over time, the avoidance of social situations can lead to loneliness and isolation.

10. Frequent illness

Chronic stress can make it more difficult to fight illness and infection because it usually stimulates abnormal cortisol production. While cortisol normally acts as an anti-inflammatory and boosts our immune response, chronic cortisol production can impair immunity.  

11. Excessively negative thinking

There can be a bi-directional relationship between stress and negative thoughts. Negative thinking can cause stress, anxiety, and depression—and stress, anxiety, and depression can cause negative thinking. When unmanageable, compulsive negative thinking patterns can be treated using techniques like cognitive behavioral therapy (CBT).

Designing your mental health sabbatical

For some, particularly people with chronic stress, vacationing or taking a leave of absence isn’t the norm. You may not know how to go about temporarily “checking out” of daily life to care for your mental health if you’re not used to it. 

You might begin by reflecting on your specific stressors and the types of activities or situations that might alleviate them. Spending time in nature, reading, or engaging in a hobby may be sufficient for some. For others, it may mean going on a vacation or staying home and doing nothing. The key is generally to avoid stressing yourself out over doing things you think you must, and instead, focus on what feels right. 

Arrange to spend some time away from your responsibilities if possible. For example, if you’re employed, discuss your need for time off with your employer or supervisor. If you feel comfortable doing so, be honest about needing time to focus on your mental health. 

During your break, it can be vital to set boundaries. This may mean disconnecting from emails, social media, and other distractions. You may consider taking a break from technology entirely or at least limit its use. The purpose is generally to eliminate things that are likely to take you out of the present moment. When we aren’t present, it can be much easier to dwell on future stressors or past events that may be associated with distress. 

Take a few moments to gauge how you feel as time goes by. Are your symptoms subsiding, or do you need more time away? If you need additional support, reach out to a mental health professional experienced in treating stress and anxiety. 

Self-care strategies for mental well-being

The World Health Organization typically designates October 10th as World Mental Health Day, but it may be necessary to care for our mental health every day. Here are some tips for managing everyday stress and caring for your mental well-being.

• Make sleep a priority by establishing a sleep routine of going to bed and waking up at the same time every day. If you have trouble falling asleep, it might help to develop a relaxing bedtime ritual. This may include drinking a cup of herbal tea, reading a book, or listening to soothing music before turning the lights off. Be sure to avoid phone, laptop, television, and tablet screens before bed. 
• Engage regularly in the physical activity of your choice. Whether you enjoy walking, playing a sport, gardening, or getting in a full workout at the gym, any exercise can alleviate stress. 
• Eat a nutritious, balanced diet full of vegetables, fruit, whole grains, and lean proteins. Stay hydrated by drinking plenty of water and try to avoid caffeine and alcohol. 
• Spend time with people you enjoy. You might have a regular movie night with a friend or game night with your family. Any social activity can help as long as you’re engaging with others in a fun, relaxing environment. 
• Prioritize your joy. This might mean participating in a hobby you love or volunteering to help others. Some find that meditation and mindfulness activities, like yoga or tai chi, help them cultivate happiness. If you don’t feel motivated to engage, try to simply get started. You may find that’s all you need to ease your stress and keep going.
• Keep a journal where you record your thoughts and experiences. Writing about the things that create stress in our lives can provide a fresh perspective, and stressors may seem more manageable on the page than when we’re in the middle of them. 

Getting help with chronic stress

It can be easy to get caught up in daily responsibilities and forget to care for ourselves. But if you experience physical and mental fatigue without an obvious cause, it may be time to take a moment and assess your stress levels. You may find you need (and deserve) to take a mental health break.

For some, stress persists in the absence of stressful situations, and a relaxing mental break isn’t always enough to alleviate the symptoms. This could be a sign of an anxiety disorder or another mental health disorder that requires attention from a professional. 

However, therapy isn’t necessarily easy to obtain for everyone. Barriers to treatment may include scheduling conflicts or troubles commuting to and from appointments. Some people may believe they can’t afford therapy or that it won’t work for them. For others, stigma can be a deterrent. Online therapy platforms like BetterHelp can offer an excellent solution to obstacles like these. 

Benefits of online therapy

BetterHelp generally matches individuals with licensed therapists who are experienced in helping people cope with challenges like chronic stress and anxiety. Appointments can be scheduled at times that work for you, and you may attend sessions from the comfort of your home or anywhere with a reliable internet connection via video conference, online chat, or phone call. 

Effectiveness of online therapy

A growing body of research shows that online therapy can be as effective as in-person therapy for several conditions, including anxiety disorders and depression. If you feel overwhelmed and have difficulty managing the daily stress in your life, please remember that help is available. 

Takeaway

Chronic stress can have serious repercussions for physical and mental health. If you’ve noticed signs like frequent illness, trouble concentrating, irritability, sleep disruptions, and isolation, then it may be time for a mental health break. If you can, take some time off from your responsibilities and engage in activities that promote improved well-being. You may also benefit from working with a licensed therapist through an online therapy platform or in your local area.