What is a mental health day? And 5 signs you need one
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what a mental health day is, how it's different from a regular day off, and 5 signs you might need one. Plus, when to take a mental health day.
Mental health is critically important, but all too often, it's overlooked. However, taking a mental health day can help maintain balance and wellbeing by allowing you to disconnect, recharge, and refocus.
Mental health days are also becoming increasingly necessary. According to our recent Workplace Mental Health Trends Report, 81% of employees around the world reported feeling symptoms of anxiety and stress, 61% reported depressive symptoms, and 68% have difficulty falling asleep. It’s no wonder that mental health days are the top benefit employees want, as the benefits are endless. A mental health day can lead to improved productivity, a sunnier outlook, and a better quality of life.
What is a mental health day?
A mental health day is defined as a day specifically set aside for self-care, away from the stresses of work or daily responsibilities. It's when you focus on your mental and emotional wellbeing, taking a break to relax, recharge, and attend to your personal needs. On a mental health day, you might engage in relaxing activities that make you happy, such as reading, going for a walk, practicing yoga, or spending time with loved ones. The idea is to do things that boost your mood and help you feel more balanced and at peace.
Workplace leaders are increasingly recognizing the value of mental health days. Not only do these built-in breaks prevent burnout and reduce stress, but they also enhance employee productivity and satisfaction. Some states and educational institutions are introducing policies for mental health days, emphasizing their importance for overall health and wellbeing.
The acceptance of mental health days is also growing in American society and pop culture. Celebrities sharing their mental health journeys are helping to destigmatize the need to take time off for mental wellbeing, and social media can help create supportive communities and promote mental health awareness.
How to know you need a mental health day: 5 signs
There are a few clear signs that you need a mental health day to regain a sense of calm and wellbeing.
1. Feeling overwhelmed by daily tasks: Your to-do list might feel overwhelming, and the thought of tackling your daily responsibilities may fill you with dread.
2. Persistent stress and irritability: Being in a constant state of tension, or finding yourself snapping over small annoyances because of persistent stress, can strain your relationships and decrease your quality of life.
3. Feeling disengaged and unmotivated: Activities that once brought joy and satisfaction no longer appeal to you.
4. Difficulty concentrating and declining performance: You may be struggling to focus, find your productivity, or the quality of your work is suffering.
5. Physical symptoms of mental strain: You might suffer from headaches, muscle tension, or fatigue, or notice changes in sleep or appetite, which can be part of the body's response to prolonged stress.
4 tips for making mental health days a regular practice
Making mental health days a regular practice is an investment in your overall wellbeing. By setting aside time to care for your mental and emotional health, you can build resilience, enhance your quality of life, and ensure you're at your best—personally and professionally.
Plus, by making mental health days a regular practice, you normalize the conversation around mental health for the people in your life. Sharing your experiences with others can encourage them to take their mental health seriously and consider implementing their own self-care practices.
1. Schedule in advance and communicate your needs
Plan your mental health days in advance. Treat them with the same importance as any other appointment or commitment. By planning ahead, you can arrange your work and personal responsibilities so it’s easier to disconnect without worry.
If you're employed, discuss mental health days with your manager or human resources representative. Many leaders recognize the importance of mental health and your organization may have policies in place to accommodate such requests.
💙 Learning how to engage in Kind Communication at work can help you when discussing your needs with your employer or manager.
2. Diversify your activities, be flexible, and reflect
Decide your activities based on what you feel you need most at the time, whether it's rest, physical activity, social interaction, or solitude. Treat each mental health day as an opportunity for growth and rejuvenation.
Of course, life is unpredictable, and there may be times when you need a mental health day but can't take one. Be flexible and look for other ways to support your mental health during these times, such as short breaks throughout the day, or dedicating time on the weekends for self-care.
After each mental health day, take some time to reflect on what you did and how it made you feel. Consider what activities were most beneficial and any changes you might make for future days. This reflection can help you fine-tune your approach to maximize the benefits.
💙 Even just spending your lunch break listening to calming music, like our Midday Relaxation Break album, can help ease stress.
3. Incorporate daily self-care practices and set boundaries
While dedicated mental health days are important, incorporating elements of them in your daily routine can amplify their benefits. Practices like mindfulness, regular physical activity, and healthy eating can support your mental health on an ongoing basis.
Establish and maintain healthy boundaries around work, social media, and other potential stressors. Learn to say no and protect your time and energy to help make mental health days effective.
💙 Hear from Jeff Warren as he shares A Secret to Better Boundaries on The Daily Trip.
4. Seek professional support when needed
While mental health days can be a valuable tool for maintaining wellbeing, they’re not a substitute for professional help, especially if you're dealing with persistent mental health issues. Regularly assess your mental health and seek support from a mental health professional if needed.
Mental health day FAQs
What’s the difference between a mental health day vs taking a day off?
The difference between a mental health day and just taking a day off mostly lies in the purpose and intention behind the time taken.
Purpose and intention: A mental health day is specifically dedicated to improving your mental and emotional wellbeing. It's taken with the intention of relieving stress, addressing mental health needs, and engaging in activities that promote relaxation and rejuvenation. On the other hand, taking a day off can be for various reasons, including handling personal errands, enjoying leisure activities, or simply taking a break from work—without a specific focus on mental health.
Activities: During a mental health day, activities are chosen to specifically support mental and emotional health, like meditation, therapy, or spending time in nature. A regular day off might include any activity that you enjoy or need to do, regardless of how it impacts your mental health.
Perception and stigma: Unlike a regular day off, there can be a stigma associated with taking time off for mental health reasons. Mental health days are a relatively new concept in many cultures and can sometimes be misunderstood, whereas taking a day off for physical health or personal reasons is more universally accepted.
Workplace recognition: A mental health day is increasingly seen as a legitimate reason for absence, similar to sick leave for physical health. This recognition is part of a broader shift toward acknowledging the importance of mental wellbeing.
How do I tell my boss I need a mental health day?
Telling your boss you need a mental health day requires a straightforward and honest approach while maintaining professionalism.
Choose the right time: Find a suitable time to have the conversation, ideally at a moment when your boss isn’t overwhelmed with their own work.
Plan your approach: Decide whether you'll communicate your need in person, via email, or another method, depending on your workplace culture and the relationship you have with your boss.
Be honest but professional: You don't need to go into detail about your mental health issues, but it's important to be honest about needing time off to recharge. State that you're feeling overwhelmed and need a day to focus on your wellbeing so you can return to work with greater focus.
Offer a plan: If possible, mention how your work will be managed in your absence. This might involve proposing deadlines shifts, or suggesting a colleague to cover any urgent tasks.
Know your rights: Know your workplace's policy on mental health days and sick leave. Some organizations have specific provisions for mental health, while others include mental health days under general sick leave.
Sample script: "I've been feeling overwhelmed lately, and I believe taking a mental health day to focus on my wellbeing will help. I've ensured that my current projects are on track, and I've briefed [colleague's name] on where things stand in case any urgent issues arise while I'm away. I know that this time away will allow me to be more productive and focused. I appreciate your understanding and support."
Most employers today understand the importance of mental health and should be able to accommodate your request.
How do I know if a mental health day is enough, or if I need more substantial help?
Evaluate how you feel after your mental health day. If you continue to feel overwhelmed, anxious, or depressed, you may need additional support. Consult a mental health professional for help if you experience persistent or severe symptoms.
Can taking a mental health day actually improve my work performance?
A mental health day can reduce stress, prevent burnout, and improve overall wellbeing, which can lead to better concentration, creativity, and efficiency at work. When you take time to address your mental health needs, you're likely to return to work with more energy and a clearer mind.
What should I do if I feel worse after taking a mental health day?
If you feel worse after a mental health day, you may need to evaluate the activities you chose or to acknowledge deeper issues that need addressing. If negative feelings persist, consult a mental health professional for tailored advice and support.
Calm your mind. Change your life.
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