In today’s fast-paced and often unpredictable world, stress, trauma, and psychological breakdowns have become increasingly common. While these experiences can be overwhelming, science has provided us with a wealth of strategies to effectively manage and mitigate their impact.
Understanding and using these evidence-based approaches can empower individuals to navigate their mental health challenges with greater resilience and stability. From cognitive behavioural techniques, somatic approaches, and mindfulness practices to physical exercise and social support systems, these scientifically rooted methods offer practical and accessible ways to promote well-being.
What Causes Stress, Trauma or Breakdown?
Stress, trauma, and psychological breakdowns arise from a complex interplay of various factors, each influencing individuals in unique ways. Stress is often triggered by external environmental pressures such as high work demands, financial instability, relationship conflicts, health problems, and significant life changes like moving or changing jobs. Internally, stress can be exacerbated by personality traits like perfectionism and a tendency towards negative thinking or feeling a lack of control over one’s circumstances.
Trauma, on the other hand, can result from acute, chronic, or complex situations. Acute trauma stems from sudden, distressing events such as accidents, physical or sexual assault, and unexpected loss. Chronic trauma involves prolonged exposure to distressing situations, such as ongoing physical, emotional, or sexual abuse, or living in an environment of domestic violence. Complex trauma refers to repeated exposure to traumatic events, often during childhood, which can severely disrupt emotional and psychological development.
Psychological breakdowns can occur when stress and trauma become overwhelming, leading to mental and emotional collapse. This can result from cumulative stress, such as burnout from chronic workplace pressures, or overload from continuous exposure to high levels of stress without adequate recovery.
Mental health disorders like depression, anxiety, and PTSD also contribute significantly, as do life events and crises such as intense grief, identity crises, or severe illness. Substance abuse, which can deteriorate physical and mental health, and biological factors like genetic predisposition and brain chemistry imbalances, further complicate these experiences.
Social isolation and loneliness, stemming from a lack of a strong support network, can exacerbate feelings of helplessness and despair, pushing individuals towards breakdown. Understanding these causes is crucial for developing effective coping strategies and interventions tailored to individual needs.
The Effects of Stress, Trauma and Breakdown
The effects of stress, trauma, and psychological breakdowns are profound and can manifest across various dimensions of our lives, including physical health, emotional well-being, cognitive functions, work, and social interactions. These effects often overlap and compound, leading to a significant decline in overall quality of life.
Physical Effects
Stress, trauma, and breakdowns can have extensive physical repercussions. Chronic stress often leads to elevated levels of cortisol, the body’s primary stress hormone, which can contribute to a range of health issues such as hypertension, heart disease, and diabetes. Individuals may experience headaches, muscle tension, fatigue, gastrointestinal problems, and a weakened immune system, making them more susceptible to infections and illnesses.
Trauma can trigger somatic symptoms such as chronic pain, sleep disturbances, and significant changes in appetite and weight.[1] During a psychological breakdown, individuals might suffer from severe physical exhaustion, panic attacks, and an increased risk of substance abuse as a maladaptive coping mechanism.
Emotional and Psychological Effects
The emotional toll of stress, trauma, and breakdowns is considerable. Chronic stress is commonly associated with anxiety, irritability, and mood swings. Prolonged exposure to stressors can lead to emotional exhaustion and burnout, characterised by feelings of hopelessness, cynicism, and detachment.
Trauma often results in intense fear, sadness, and helplessness. Individuals may develop PTSD, experiencing flashbacks, nightmares, and severe anxiety. Emotional numbness and detachment from reality are also common. During a psychological breakdown, individuals can suffer from severe depression, overwhelming anxiety, and a profound sense of disconnection from themselves and their surroundings. This state can lead to suicidal thoughts and behaviours in extreme cases.
Cognitive Effects
The cognitive impact of stress, trauma, and breakdowns is substantial. Stress can impair concentration, decision-making, and memory.[2] Individuals under chronic stress often report difficulties in focusing and a decline in their problem-solving abilities. Trauma can lead to intrusive thoughts, hypervigilance, and dissociation, where individuals feel disconnected from their thoughts, feelings, or environment. Cognitive distortions, such as persistent negative beliefs about oneself or the world, are also common. During a breakdown, cognitive functions can severely deteriorate, resulting in confusion, disorientation, and an inability to perform daily tasks or make rational decisions.
Social and Behavioral Effects
Stress, trauma, and breakdowns profoundly affect social interactions and behaviours. Chronic stress can lead to social withdrawal, strained relationships, and a decline in social support as individuals become more irritable and less communicative.
Trauma can cause individuals to isolate themselves, avoiding situations or people that trigger distressing memories. They may also engage in risky behaviours or substance abuse as coping mechanisms. During a psychological breakdown, individuals often experience extreme isolation, losing interest in social activities and becoming detached from friends and family. This isolation can exacerbate feelings of loneliness and hopelessness, further hindering recovery.
Impact on Daily Life and Functioning
The cumulative effects of stress, trauma, and breakdowns significantly impact daily life. Maintaining employment, academic performance, and household responsibilities can become a challenge, compounding feelings of anxiety and insecurity, and worsening existing symptoms. Reduced efficiency, focus and difficulty in maintaining routines are common, and should not be judged or criticised. These are natural responses to internal overwhelm and external stress and self-compassion is key to creating a balanced road to healing.
Daily Strategies For Coping That Are Rooted in Science
Polyvagal Theory, developed by Dr. Stephen Porges, explains how our body’s response to stress and trauma is closely linked to the autonomic nervous system, which controls our involuntary bodily functions. The theory highlights the role of the vagus nerve, a major nerve in this system, in regulating our responses to threats.[3]
In simple terms, Polyvagal Theory suggests that our nervous system has three main states:
Safe and Social: When we feel safe and calm, our nervous system is in a “ventral vagal” state, which is part of the parasympathetic system. This state helps us connect with others and handle everyday stress smoothly.
Fight or Flight: When we perceive a threat, the system shifts to the “sympathetic” state, preparing us to either fight or run away. This state increases our heart rate and stress hormones.
Freeze or Shutdown: If the threat feels overwhelming and escape is impossible, we might enter a “dorsal vagal” state, where we feel numb, disconnected, or immobilised.
Stimulating the parasympathetic system, particularly the ventral vagal state, can help counteract these stress responses. Techniques such as deep breathing, mindfulness, and safe social interactions activate this calming state, promoting a sense of safety and aiding in trauma recovery. This helps regulate our body’s stress responses and supports overall emotional well-being.
Grounding Exercises
Grounding exercises are essential for reminding yourself of your safety in the present moment. You can hold or touch an object that symbolises your current reality, such as a mug book. Verbally describing your surroundings or counting footsteps or raindrops can also provide a helpful distraction and reinforce your sense of safety. Bringing attention to your supports, such as a chair or a carpet underneath you can also help ground you in the current reality, and counter the dissociative effects of stress or triggers.
Practising Slow, Counted Breathing
Modifying your breathing patterns can influence your body’s physiology and behavioural responses via the vagal pathways. Taking extended, deep breaths can have a calming effect on your heart rate and cortisol levels, as well as stimulating the parasympathetic system. Aim to inhale and exhale slowly, with each breath lasting at least five seconds.
Applying Cold Water to the Body
Stimulating the vagus nerve can be achieved by applying cold water to the body. This can be done by standing in a cold shower, rinsing cold water on the wrists, or splashing cold water on your face for 30 seconds. If you can’t access running water, holding an ice cube to your face can have a similar effect. While doing this, visualise a place that evokes a sense of safety.
Vocalisations
Vocalisations such as humming, singing, and gargling can directly stimulate the vagus nerve and consequently the body’s relaxation response. Hum or sing softly while focusing on the gentle vibrations in your vocal cords. Gargling with water can also stimulate the vagus nerve through vibrations in the vocal cords and eardrums.
Treatment for Stress, Trauma or Breakdown
At Khiron Clinics, we focus on treatments that acknowledge the integral link between body and mind. We understand that overcoming stress, breakdown, and trauma necessitates a science-backed approach, prioritising the physiological and sensory aspects of trauma in addition to addressing cognitive or emotional processing. We are committed to establishing a strong foundation of physiological well-being and a sense of safety, which we believe is essential for effective psychological healing and recovery.
Sources:
[1] https://www.psychologytoday.com/gb/blog/the-addiction-connection/202103/how-trauma-affects-the-body
[2] Sandi, C. (2013) ‘Stress and cognition’, WIREs Cognitive Science, 4(3), pp. 245–261. doi:10.1002/wcs.1222.
[3] Porges, Stephen W. “The Polyvagal Theory: New Insights Into Adaptive Reactions Of The Autonomic Nervous System”. Cleveland Clinic Journal Of Medicine, vol 76, no. 4 suppl 2, 2009, pp. S86-S90. Cleveland Clinic Journal Of Medicine, doi:10.3949/ccjm.76.s2.17. Accessed 01 June 2021.
