Trigger warning: This story tackles discussions around mental health, anxiety, and depression. If you feel that you need help and advice for yourself or anyone else, please contact The National Center for Mental Health (NCMH) Crisis Hotline.
Everyone will eventually go through a major life change. And no matter what we do, such circumstances (especially negative ones) could affect our routine and "disrupt mental equilibrium, requiring a pause to adjust and prioritize self-care."
Rinnah Ramirez, a psychometrician and a wellness consultant, proposed the importance of recognizing when an individual needs a mental health break. She stressed that one should pay attention to "specific cognitive and physical signs" beyond just feeling overwhelmed.
"It's essential to remember that mental health professionals often recommend taking a mental health break when individuals are showing significant cognitive, emotional, behavioral, or physical changes due to stress or mental health conditions. It can be challenging when changes in thinking, emotions, behavior, or physical wellbeing occur," Rinnah said in an interview with Cosmopolitan Philippines.
But how exactly do you recognize that you might need a mental health break? Oftentimes, we, as humans, tend to downplay what we feel physically and emotionally. In fact, sometimes we can gaslight ourselves (or be manipulated) into thinking that needing a mental health break is just us being "maarte." In this article, Rinnah provides tips on how to recognize the signs and effectively handle the need for a mental health break.
How To Recognize The Need For A Mental Health Break
1. Listen to your body and emotions.
One of the most critical steps in recognizing the need for a mental health break is paying attention to your body and emotions. According to Rinnah, chronic stress, anxiety, and depression can manifest in various physical and emotional symptoms.
Persistent fatigue, headaches, muscle tension, and emotional exhaustion are clear indicators that your body and mind need rest. If you're struggling to manage daily tasks, it might be time to take a step back and focus on self-care.
"Cognitive changes that may indicate the need for a break include having trouble concentrating, recurrent thoughts of death, or experiencing suicidal thoughts. Physical changes that may signal the need for a mental health break include significant changes in weight or appetite, palpitations, sweating, trembling, shortness of breath, feelings of choking, nausea, numbness, and lightheadedness," Rinnah emphasized.
"When these symptoms persist and significantly impact daily life and well-being, taking a break to recover and restore mental and physical health is essential," she added.
Rinnah also stressed the importance of evaluating your current situations and environment when trying to identify the need for a mental health break. Emotional exhaustion and trauma from major life changes could indicate the need to recuperate.
2. Evaluate your productivity.
Rinnah explained that a noticeable decline in productivity and performance can also signal the need for a mental health break. Experiencing difficulty in concentrating, making decisions, or completing tasks can indicate mental fatigue. It is crucial to assess whether these issues persist over time and significantly impact your daily life.
"Symptoms of anxiety and depression that disrupt daily functioning require focused attention and recovery efforts. Emotional exhaustion, where individuals feel depleted and struggle to manage daily tasks, indicates the need for a period of rest and recuperation," Rinnah stressed.
3. Monitor emotional and physical changes.
Recognizing emotional outbursts, feelings of worthlessness, and a lack of interest in activities you once enjoyed are signs of deeper mental health issues, according to Rinnah. Physical symptoms such as insomnia, changes in appetite, palpitations, and nausea can also indicate that your mental health needs attention. If these symptoms persist for more than two weeks, it is a strong indication that you need to re-evaluate your activities and prioritize your mental wellbeing.
Furthermore, Rinnah explained that the difference between normal stress and emotional and physical distress lies in its persistence and intensity.
"Normal stress is typically temporary and manageable, often subsiding once the stressor is resolved or effective coping mechanisms are in place. However, more serious issues persist despite attempts to cope and significantly affect daily functioning," Rinnah recounted.
Practical Self-Care Strategies For Your Mental Health
Incorporating practical self-care strategies into your daily life can help maintain mental well-being and potentially reduce the need for frequent breaks. Here are some tips Rinnah shared to help minimize the need for a constant mental health break and ensure that coping mechanisms are effective:
- Seek Emotional Support: Connect with support groups or online communities for comfort and understanding. Make sure that these are the people who really understand your situation and could help you grow as a person.
- Set Boundaries: Learn to say no and prioritize your energy and well-being. Cut the people-pleasing attitude and learn to stand up for yourself.
- Practice Self-Compassion: Be kind to yourself and acknowledge your need for rest and recuperation. Reduce negative self-talk.
- Take Regular Breaks: Allow yourself time for relaxation and enjoyment throughout the day. For example, during days off, make it a habit to really just prioritize rest.
- Engage in Hobbies: Pursue activities outside of work to maintain personal satisfaction.
- Prioritize Physical Health: Exercise, eat nutritious meals, and ensure you get adequate sleep to enhance overall resilience.
Overcome The Stigma Around Mental Health Discussions As A Way To Move Forward
Sometimes people can face significant challenges in addressing their mental health. Despite ongoing conversations nowadays, the stigma around such discussions remains a barrier to openness.
Moving forward, it's crucial to challenge and eradicate societal labels such as "tinotoyo" or "baliw," as highlighted by Rinnah. Addressing concerns about taking mental health breaks without stigma requires confronting misconceptions entrenched in religious, educational, and workplace environments. Empowering individuals through education, professional support, and prioritizing wel-being over biases enables informed decision-making and fosters a supportive environment.
If you feel that you need help and advice for yourself or anyone else, please contact The National Center for Mental Health (NCMH) Crisis Hotline, a 24/7 confidential services hotline for psychiatric emergencies, suicidal thoughts, depression, and other issues at (02) 7989-8727 or (0917) 899-8727 (or 0917 899-USAP). You can also reach out to Hopeline, a 24/7 Suicide Prevention and Crisis Intervention hotline in the Philippines, by calling (02) 8804-4673, (0917) 558-4673 (Globe), or (0918) 873-4673 (Smart). Here is a more complete list of hotlines you can reach out to for further assistance.
