How to take a mental health day: 10 tips to help you plan
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what a mental health day is and how to talk to your boss about taking one. Plus, 10 tips to help you plan a mental health day and ease back into work after.
Stress and burnout are all too common in our modern world. They can affect anyone, regardless of their job or lifestyle. Sometimes the best solution to high stress or impending burnout is to take a mental health day (or two) in order to focus on your mental wellbeing. This break in routine can provide the space and time you need to mentally recover — and return to your daily life feeling refreshed and more focused.
Planning a mental health day is all about making intentional choices to support your mental health during your time away. Whether it's engaging in activities that you enjoy, practicing relaxation techniques, or simply doing nothing at all, the goal is to do what's best for your mental and emotional wellbeing.
What is a mental health day, and why do they matter?
A mental health day is a break from your routine work or daily responsibilities, dedicated to addressing and nurturing your mental and emotional wellbeing. The benefits of taking a mental health day extend beyond just a day of relaxation. These intentional days away from what’s causing you stress can lead to improved focus, creativity, and energy, and contribute positively to your work performance and personal life. It's a chance to step back, reassess, and address any underlying issues that might be negatively impacting your mental health.
The concept of taking a day off for mental health is gaining acceptance and support in many workplaces. This shift reflects a broader understanding of the critical role mental health plays in our overall quality of life and productivity. When we talk about mental health days, we're acknowledging that mental wellness is just as vital as physical health and is a key component of a happy, balanced life.
When to consider taking a mental health day: 9 signs
Identifying when to take a mental health day helps prevent burnout and maintain overall wellbeing. Recognizing the signs that you might need a break can help you take timely action to support your mental health.
1. Feelings of overwhelm: If daily tasks and responsibilities start to feel unmanageable, and the thought of your to-do list leaves you feeling stressed or anxious, it's a sign you might need a break.
2. Persistent stress or anxiety: While some stress is normal, constant feelings of anxiety can be detrimental to your health and productivity. If you notice that you're feeling tense most of the time and can't seem to relax, a mental health day may be beneficial.
3. Unusual fatigue: If you're getting adequate sleep but still feel exhausted, or if you're experiencing a profound lack of energy that isn't explained by other factors, it might be a sign of mental fatigue.
4. Difficulty concentrating: Finding it hard to focus on tasks, forgetting things more often than usual, or having trouble staying engaged in what you're doing can all be signs that your mental wellbeing needs attention.
5. Mood changes: Experiencing significant mood swings, increased irritability, or feelings of sadness that are hard to shake could indicate that it's time to take a step back and focus on your mental health.
6. Physical symptoms: Sometimes, mental stress can manifest physically. Headaches, stomach issues, or other unexplained physical symptoms can be indicators of mental strain.
7. Lack of enjoyment: If activities or hobbies that usually bring you joy no longer interest you, it could be a sign that your mental health needs a boost.
8. Social withdrawal: Avoiding social interactions, even virtually, or feeling a strong desire to isolate yourself can be a signal that you need to take some time for yourself.
9. Sleep issues: Changes in your sleep patterns, such as difficulty falling asleep, waking up frequently during the night, or sleeping too much can be signs of mental health stress.
How to talk to your boss about taking a mental health day
It’s normal to feel nervous to talk to your boss about taking a mental health day, but it's an important conversation that can contribute significantly to your wellbeing and work-life balance. Following these steps will help you approach this conversation with confidence and clarity.
Understand your need: Before initiating the conversation, take time to consider what you hope to gain from a mental health day and how it will support your wellbeing. This will help you convey your needs effectively in the discussion.
Know your rights: Familiarize yourself with your organization's policies on mental health days or general leave. Understanding your rights and the available support systems, such as employee assistance programs (EAPs), may empower you to discuss your needs more confidently.
Prepare for the conversation: Plan what you want to say in advance. You don't need to disclose all the details of your mental health situation, but be prepared to explain why the time off is necessary for your wellbeing and how it can impact your productivity and effectiveness at work.
Frame the conversation: Approach the conversation with a positive and professional tone. Emphasize how the mental health day will enable you to recharge and return to work with renewed focus and energy. Frame it as a proactive step for maintaining your long-term productivity.
Use clear and direct language: When discussing your need for a mental health day, use clear and straightforward language. For example, you could say, "I've been feeling increasingly overwhelmed and believe that taking a day to focus on my mental health will help me return to work with better focus."
Draft example scripts or emails: Having a script or a draft email can help you structure your request and support your communication. You might consider starting with: "I’d like to discuss taking a day off to focus on my mental health. I believe this will help me manage my current stress levels and improve my focus and productivity."
Respect your privacy: Remember that you're not obligated to share more information than you're comfortable with. It's enough to communicate that the time off is for your mental wellbeing.
Discuss work coverage: Be prepared to discuss how your responsibilities will be managed in your absence. Offering a plan can ease any concerns your boss might have about workflow or project timelines.
Planning a mental health day: 10 ideas to help you support your mental health
Taking some time to plan your mental health day ensures that the time off serves its purpose, which is to support and rejuvenate your mental and emotional wellbeing. This support will be different for everyone, and will even vary at different times in your life.
1. Tailor the day to meet your needs and recharge
Take time to understand what you need most at this time. Do you need rest, or perhaps a change of scenery? Your mental health day should be customized to what will most effectively help you decompress and recharge.
💙 It’s not always easy to know what you need, try this short Checking in with Yourself meditation to get some clarity on what’s going on.
2. Allow space in your day to reduce stress
An over-planned day with too many activities can end up feeling just as demanding as a day at work. The goal is to reduce stress, not add to it.
💙 Allow yourself time to Slow Down and embrace rest while you recover from burnout.
3. Engage in activities that leave you feeling calm and centered
Consider activities that promote relaxation and reduce stress. This could include yoga, meditation, a leisurely walk in nature, or simply reading a book.
💙 Start with Mel Mah’s guided movement routine on Releasing Stress.
4. Elevate your mood by getting physical
Physical activity can significantly boost your mental health and energy levels. This might include a light workout, a bike ride, or even a dance class.
💙 Indulge in exercise that supports your mental health, like the Daily Move’s Moves for Brain Health.
5. Escape from the daily grind by finding joy in a hobby
Hobbies you enjoy can be incredibly therapeutic, including painting, cooking, gardening, and playing an instrument.
6. Step back, reflect, and reassess the demands on your wellbeing
Are there stressors in your life that you can address or reduce? Use some of your day to reflect on your current state of wellbeing to gain a clearer perspective on your challenges and potential solutions.
💙 Taking small steps, like a moment of reflection, can help alleviate Burnout and mental exhaustion.
7. Tackle a stressful task to relieve anxiety
If there's a specific task that's been causing you anxiety, consider addressing it. Completing tasks can provide a sense of relief and accomplishment, which may reduce your overall stress.
8. Set achievable goals for your day to avoid feelings of overwhelm
Completing a few small tasks can provide a sense of accomplishment without overwhelming you. The key is to break large tasks down into small, achievable goals.
💙 Uncover The Why Behind Your Goals to gain a deeper understanding of what you’d like to achieve and how you can do it.
9. Accept your need for rest and include it in your schedule
Napping, lounging, or just daydreaming are all valid ways to spend your mental health day. Embrace this moment of rest, and allow plenty of time for it.
💙 Listen to Tamara Levitt’s guided meditation, Drifting Off With Gratitude, for permission to rest and feel grateful for the down time.
10. Unplug from digital devices and social media and focus on being present
Taking a break from our phones, laptops, and other devices can help reduce stress and promote a more mindful and present state of being.
💙 Practice the art of Noticing and pay attention to yourself and the world around you.
How to ease back into work after a mental health day
Transitioning back into work after a mental health day can seem daunting. But with these strategies, you can support your return to work after taking a mental health day, all while ensuring the benefits are not lost.
Organize your workload to keep feeling in control of tasks
Start by reviewing your tasks and priorities. Make a list of what needs to be done and categorize these tasks by urgency and importance. This strategy may help reduce the feeling of being overwhelmed.
Set clear priorities so you can track your progress
Identify the most critical tasks to tackle upon your return. By focusing on these priorities — which can even include your own personal wellbeing — you can make meaningful progress without feeling the need to catch up on everything at once.
Communicate with your team to manage expectations
Let your colleagues and supervisors know you're back and update them on your availability and current focus. Speak to them clearly, and listen to their response. Clear and direct communication can help manage expectations and facilitate a smoother reintegration into your team.
Single-task to maintain calm and focus
Avoid the temptation to dive into everything simultaneously. Approach your work mindfully and with a plan in place, completing one task at a time.
Be realistic about what you can achieve in one day
It's okay not to operate at full capacity immediately. Giving yourself the grace to ramp up gradually can help maintain your mental wellbeing and build resilience.
Seek support to reduce anxiety levels
This could include reaching out to a colleague, a supervisor, or a mental health professional. They can offer guidance, reassurance, and practical assistance as you transition back to work.
Take time and reflect on your mental health day
Understanding how your mental health day benefited you, such as what worked and what didn't, can help you plan more effective mental health days in the future.
Make every day a mental health day by maintaining habits
Try to incorporate some of the positive practices from your mental health day into your regular routine. Whether it's taking short breaks, practicing mindfulness, or engaging in physical activity, maintaining these habits can support your ongoing wellbeing.
How to take a mental health day FAQs
How can I ensure my work is covered during my mental health day?
Try to plan ahead to ensure your work is covered while you're away. Communicate with your team or a trusted colleague about your upcoming absence and discuss any urgent tasks that need attention. If possible, delegate tasks or provide clear instructions on what needs to be done in your absence. It's also helpful to set an out-of-office reply for your email, informing others of your unavailability and directing them to the right contact for urgent matters.
What if my boss doesn't understand the importance of a mental health day?
If your boss is unsupportive or doesn't understand the importance of a mental health day, try to provide them with information on the benefits of mental health breaks for productivity and wellbeing. Be clear about how taking this time off can lead to improved performance and job satisfaction. If necessary, seek guidance or support from your human resources department or refer to your company's policies on mental health and wellness.
Can taking a mental health day be seen as a sign of weakness?
Taking a mental health day is not a sign of weakness. It's a proactive measure for maintaining your mental wellbeing and should be viewed as part of a healthy work-life balance. It's important to prioritize your health, and taking the time you need to recharge demonstrates self-awareness and responsibility toward your wellbeing. Over time, more workplaces are recognizing the importance of mental health, shifting the perception of mental health days toward a more positive and accepted practice.
How often is it appropriate to take a mental health day?
The frequency of mental health days depends on your individual needs and the nature of your work. There's no one-size-fits-all answer, but it's essential to listen to your body and mind. If you find yourself constantly stressed or overwhelmed, it may be a sign that you need to take a break. It's important to find a balance that allows you to maintain your wellbeing without compromising your work responsibilities.
Are there specific times when it's best to take a mental health day?
The best time to take a mental health day is when you feel you need it the most. This could be when you're feeling particularly stressed or burned out or when personal issues are affecting your ability to focus and be productive at work. Taking a day off before reaching a point of complete exhaustion can be more beneficial, as it prevents burnout and helps maintain your overall mental health. It's also wise to consider your work schedule and choose a time that minimizes the impact on your team and workload.
Calm your mind. Change your life.
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