Mental Health Awareness Month: How to take a mental health day: 10 tips to help you plan

Learn what a mental health day is and how to talk to your boss about taking one. Plus, here are 10 tips to help you plan a mental health day and ease back into work afterward.

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) to focus on your mental well-being. 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 well-being.

What is a mental health day, and why do they matter?

A mental health day is a break from routine work or daily responsibilities dedicated to addressing and nurturing your mental and emotional well-being. 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 improve 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.

Taking a day off for mental health is gaining acceptance and support in many workplaces. This shift reflects a broader understanding of mental health's critical role 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 well-being. 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 that 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. A mental health day may be beneficial if you notice that you're feeling tense most of the time and can't seem to relax.

3. Unusual fatigue: If you're getting adequate sleep but still feel exhausted or 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 well-being 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 indicate 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 signal that you need to take time to 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 well-being and work-life balance. Following these steps will help you approach this conversation with confidence and clarity.

Understand your need: Before initiating the conversation, consider what you hope to gain from a mental health day and how it will support your well-being. 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 well-being 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: 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. Communicating that the time off is for your mental well-being is enough.

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 time to plan your mental health day ensures that the time off serves its purpose: to support and rejuvenate your mental and emotional well-being. 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 clarify what’s going on.

2. Allow space in your day to reduce stress

An over-planned day with too many activities can feel 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 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 well-being 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 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 understand better 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 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 downtime.

10. Unplug from digital devices and social media and focus on being present

Taking a break from our phones, laptops, and other technology can help reduce stress and promote a more mindful and present state of being.

💙 Practice Noticing and paying 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. List 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 — including your own personal well-being — you can make meaningful progress without needing 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, 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 well-being 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 taking short breaks, practicing mindfulness, or engaging in physical activity, maintaining these habits can support your ongoing well-being.

How to take a mental health day FAQs

How can I ensure my work is covered during my mental health day?

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 well-being. Discuss how taking this time off can improve performance and job satisfaction. If necessary, seek guidance or support from your human resources department or refer to your company's mental health and wellness policies.

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 well-being and should be considered part of a healthy work-life balance. It's important to prioritize your health, and taking the time to recharge demonstrates self-awareness and responsibility toward your well-being. Over time, more workplaces recognize 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 needs and the nature of your work. There's no one-size-fits-all answer, but listening to your body and mind is essential. If you find yourself constantly stressed or overwhelmed, it may be a sign that you need to take a break. Finding a balance that allows you to maintain your well-being without compromising your work responsibilities is important.

Are there specific times when taking a mental health day is best?

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 affect 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 chronic 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.