Anxiety, Mental Health, Relationships, San Diego Counseling, San Diego Therapist, Solutions, Stress, Therapy, Toolkit

Five Steps to Cope With A Meltdown

A meltdown can be defined as a sort of emotional breakdown. It can last a few minutes or a few weeks or longer, depending on the circumstances and your state of mind.  You may say you “hit the wall,” “fell apart,” or “lost it.” Whatever you call it and however long it lasts, it’s an overwhelming feeling. This article will offer 5 quick tips to help you gain your equilibrium and manage stress.

Step 1 – slow down and breathe. Give yourself a little time to calm down and take stock of what is going on around you. A meltdown can make you feel you are being swept away by emotion. Slow down, breathe, relax your muscles, and become aware of the present moment.

Step 2 – Ask yourself what you need right now. It may be anything from some company or a friend to listen to you, to medical care, or anything in between. Identifying what it is that you need will help you focus on taking the next three steps.

Step 3 – Reach out. Whether it is talking to a family member, a friend, or a therapist or doctor, sometimes we all need support in getting through a challenge. We may sometimes need time alone to recharge, that can be true. At the same time, you do not want to isolate – if you get to the point where you have little meaningful connection with people, you can change that.

Step 4 – Accept help that is offered.  If someone reaches out to you, if there is a community resource that might help, or if your doctor says “Call me if you have any questions or complications” – allow that connection to happen and accept support.

Step 5 – Don’t give up. When we are on overload, we lose perspective sometimes. We can feel hopeless to change, and pessimistic about our present and future. You may not be able to see the big picture right now, but I promise you, there is an optimistic side to every situation, and there is help available. You will have to do your part – but it is worth it.

Thank you so much for reading! A video version of this article is available here:


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