Complete Self Help for Your Nerves

1. Nervous Illness is Primarily Fear of Symptoms and Sensitisation.

If asked to pinpoint the beginning of nervous breakdown, I would say that it is at the moment when sensitised people become afraid of the sensations produced by severe stress and so place themselves in a cycle of fear–adrenalin–fear.

Understanding the cause. Nervous illness, particularly the common anxiety state, often begins not with the original stressor, but with becoming afraid of the physical sensations stress brings. This fear of symptoms leads to more tension and adrenalin release, intensifying the symptoms and trapping the sufferer in a vicious cycle. Recognizing this pattern is the first step towards breaking free.

Sensitisation explained. Prolonged stress or shock can make your nervous system "trigger-happy," reacting intensely and swiftly to even minor stimuli. This state, called sensitisation, exaggerates normal physical responses like a racing heart or churning stomach, making them feel terrifying and leading to fear of the sensations themselves. This fear, not the initial stress, becomes the main problem.

Two types of breakdown. While some nervous illness stems directly from fear of symptoms after stress has passed, others are rooted in overwhelming problems, sorrow, or guilt. However, even in the latter case, fear of the strange feelings brought on by sensitisation often becomes a significant, if not primary, concern, complicating the original issue.

2. Understand the Four Types of Nervous Fatigue.

Understanding nervous fatigue is the key to understanding the baffling experiences that make recovery from nervous illness so elusive – within grasp one minute, gone the next.

Fatigue is fundamental. Nervous fatigue is a core component of nervous illness, often developing gradually and insidiously. It manifests in four interconnected forms: muscular, emotional, mental, and fatigue of the spirit. Recognizing these fatigues in yourself is crucial for understanding your symptoms and experiences.

Manifestations of fatigue.

• Muscular fatigue: Aching, tension, weakness, blurred vision, headaches from muscle abuse, not overuse.
• Emotional fatigue: Sensitisation exaggerates all emotions (fear, sadness, even joy), leading to feeling drained and overwhelmed.
• Mental fatigue: Difficulty concentrating, remembering, slow or sticky thoughts, confusion, introspection, leading to obsessions and phobias.
• Fatigue of the spirit: Loss of will to survive, feeling prematurely old, despair, apathy, often worsened by fighting fatigue.

Beyond simple tiredness. Nervous fatigue is different from ordinary tiredness; it's often unrelated to physical effort and not relieved by rest. It stems from prolonged tension, exaggerated emotional reactions, and mental strain, depleting the body's resources and requiring a different approach to recovery than simple rest.

3. The Path to Recovery: Face, Accept, Float, Let Time Pass.

The principle of treatment can be summarised as: facing, accepting, floating, letting time pass.

A simple, powerful method. Recovery from nervous illness, particularly the simpler forms based on fear of symptoms, follows a clear, four-step process. These steps counteract the common, instinctual reactions of fighting, running away, arresting symptoms, and being impatient with recovery time.

Counteracting instinct. Instead of running away from feared symptoms or experiences, you must face them. Instead of fighting against the feelings, you must accept them. Instead of arresting your thoughts and listening in, you must float past them. Instead of being impatient for immediate cure, you must let time pass for healing to occur.

Inner effort required. While guidance is essential, the fundamental effort for recovery comes from within you. This method requires perseverance and courage, but it harnesses your body's natural ability to heal itself when the hindrances of fear, tension, and impatience are removed.

4. Acceptance is Key: Go Towards Fear, Don't Fight It.

Acceptance means letting the body loosen as much as possible and then going toward, not withdrawing from, the feared symptoms, the feared experiences.

The core of healing. Acceptance is the most crucial step in breaking the fear-adrenalin-fear cycle. It means consciously choosing to relax and move towards the feared sensations or situations, rather than tensing up and recoiling. This physiological process helps reduce the release of stress hormones.

Beyond putting up with. True acceptance is not grimly "putting up with" symptoms while resisting them internally. It is a state of submission, a willingness to let the feelings come without adding second-fear (fear of the fear itself). This attitude, even if shaky at first, begins to soothe the sensitised nervous system.

Gradual process. Establishing acceptance takes time, and symptoms may not disappear immediately. Your body may still register the tension of past fear for a while. However, by consistently practicing acceptance, you gradually build an inner peace that is present amidst the symptoms, not just in their absence, leading to earned confidence.

5. Floating is Action Without Tension or Forcing.

HE SHOULD FLOAT, NOT FIGHT.

Effortless movement. Floating is a state of relaxed action, moving forward through feared situations or feelings without the tension of forcing or fighting. It's about letting your body and mind move gently, almost as if being carried, rather than rigidly pushing against resistance.

Applying floating.

• When feeling physically "paralysed" by fear, imagine yourself floating forward instead of trying to force movement.
• When faced with the effort of daily tasks while fatigued, think of floating through them gently.
• When unwanted thoughts arise, imagine them floating away instead of fighting to banish them.

Masterly inactivity. Floating embodies the concept of "masterly inactivity" – giving up the tense struggle to control fear or force outcomes. By letting go and allowing things to unfold, you reduce tension, which in turn allows your body's natural healing processes to work more effectively.

6. Time is Essential for Healing Sensitised Nerves.

Recovery, like all healing, must be given time.

Healing takes patience. Sensitisation is a chemical and physiological state that requires time for the nervous system to readjust and heal. Impatience for quick recovery creates tension, which hinders this natural process and prolongs suffering.

Letting time pass. Instead of anxiously watching the clock or calendar, focus on practicing facing, accepting, and floating each day. Trust that the passage of time, combined with your new approach, will gradually reduce sensitisation and allow symptoms to fade.

Setbacks are normal. The path to recovery often involves temporary setbacks, where old fears or symptoms return. These are not failures but opportunities to practice the method again, reinforcing your understanding and building deeper confidence. Each time you navigate a setback successfully, the feeling of "symptoms no longer mattering" becomes stronger.

7. Apply Acceptance & Floating to Physical Symptoms & Panic.

YOU UNMASK FEAR AND WITH IT YOUR OWN BREAKDOWN, AND YOU FIND THAT ONLY A BOGEY REMAINS.

Symptoms are physical feelings. The distressing physical symptoms of nervous illness – churning stomach, sweating hands, racing heart, headaches, giddiness, panic spasms – are the result of oversensitised nerves and excess adrenalin. They are physical feelings, not signs of serious disease or impending madness.

Facing symptoms directly. Instead of shrinking from symptoms, examine them calmly. Describe them to yourself. Realize that their power to frighten comes from your fear of them, not from the sensations themselves. You cannot make them worse by facing them; often, trying to makes them better.

Conquering panic. Panic spasms, though terrifying, are intense physical feelings. By accepting them and letting them sweep through you without adding second-fear, you break the cycle. With practice, you can feel panic sweep over you and yet remain detached, realizing it no longer matters. This is the beginning of true freedom from fear.

8. Address Problems, Sorrow, and Guilt with Acceptance and Support.

It is as if you must temporarily use your helper’s mind as your own, until your mind recovers from its fatigue.

Beyond symptoms. While the core method addresses fear of symptoms, nervous illness can also be caused or complicated by problems, sorrow, guilt, or disgrace. These require addressing the root cause, not just floating past the feelings they evoke.

Seek wise counsel. When overwhelmed by problems or guilt, your fatigued mind may be unable to find solutions or maintain perspective. Seek help from a trusted, wise friend, minister, or doctor. Discuss your issues to find a satisfactory solution or a less distressing point of view.

Accept the new perspective. Once a solution or compromise is found, accept it for now, even if not perfect. Stick to this new viewpoint to give your tired mind rest from ceaseless, anxious deliberation. This acts as a "splint" for your mind, freeing energy for recovery.

9. Obsessions are Tired Thoughts; Glimpse Truth and Accept.

To see an obsession as no more than habit born from fear and fatigue robs it of its fear-inspiring quality, and with fear gone only memory remains.

Obsessions are sticky thoughts. Obsessions are persistent, unwanted thoughts or urges that gain abnormal power in a fatigued, sensitised mind. They are often distressing and can convince sufferers they are going mad, but they are essentially habits of thought reinforced by fear.

Don't fight, accept. Trying to fight or banish obsessive thoughts only makes them stronger. Instead, accept their presence as a temporary symptom of fatigue and sensitisation. Let them come, but practice detaching from them.

Glimpse the truth. While accepting the thought, actively try to "glimpse" the truth behind it or an alternative, rational point of view. Practice this "glimpsing" regularly. This process gradually weakens the obsessive thought's power by associating it with reality rather than fear, allowing it to eventually fade.

10. Manage Sleeplessness and Morning Dread with Acceptance and Action.

To cope with this morning feeling, you must rise as soon as you wake.

Nighttime fears. Sleeplessness is common, often fueled by racing, fearful thoughts or panic attacks at night. Sedation can help temporarily, but lasting sleep comes from calming the nervous system through acceptance and addressing underlying problems.

Morning challenge. The morning is often the worst time, bringing a return of anxiety or depression after sleep. This "dreaded morning feeling" is an emotional habit and a legacy of past tension. Don't lie in bed dwelling on it.

Action breaks the spell. Rise immediately upon waking, even if you feel terrible. Engage in simple activities like showering, making tea, or listening to cheerful music. This action prevents the morning depression from taking hold and helps shift your state.

11. Regain Confidence by Facing Challenges and Using Your Strength.

Confidence is born by going on despite defeat.

Confidence is lost, not personality. Nervous illness can make you feel like your personality has disintegrated, leaving you indecisive and vulnerable. This is an illusion caused by exaggerated emotional reactions and mental fatigue, not true disintegration.

Earned confidence. Confidence returns as you practice facing, accepting, and floating through your symptoms and challenges. Each time you push through a difficult moment, however small, you prove to yourself that you can cope, building inner strength.

Use your body. Physical weakness is often linked to lack of confidence in using your body. Muscles regain strength through use, not just rest. Don't be afraid to attempt tasks, even if shakily at first. Using your body builds confidence in its capabilities.

12. Occupation, Courage, and Faith are Your Essential Allies.

Let occupation be your crutch.

Occupation provides structure. Idleness exacerbates nervous suffering by leaving the mind free to dwell on fears and problems. Engaging in occupation, especially in the company of others, distracts the mind, provides structure, and helps time pass more quickly.

Courage is within. You possess an innate capacity for courage. Cultivate this feeling by focusing on your desire to be brave and persevering. This inner strength, felt deeply within, will support you through difficult moments.

Faith in healing. Have faith in your body's natural ability to heal. Trust the process of facing, accepting, floating, and letting time pass. Believe that recovery is possible and that you will emerge stronger and more resilient.

Last updated: May 3, 2025