How to Actually Take An Effective Mental Health Day
How to Start
In our fast-paced, productivity-driven culture, taking time off for your mental health can feel indulgent—or worse, weak. We're constantly bombarded with messages about pushing through stress, staying “on” 24/7, and measuring our value by how much we accomplish. But the truth is, our mental well-being is just as important as our physical health, and neglecting it can lead to serious consequences like burnout, anxiety, depression, and even physical illness.
That’s where a mental health day comes in. Unlike a vacation or a sick day taken for physical illness, a mental health day is a deliberate pause to tend to your emotional and psychological well-being. Whether you're feeling overwhelmed, emotionally exhausted, or just not like yourself, taking a mental health day allows you to step back, assess what’s going on internally, and give yourself the care you need to function at your best.
But here’s the key: for a mental health day to be truly helpful, it can’t be just another day off. It needs to be intentional, structured around what will genuinely restore your emotional energy—not drain it further. Below, we’ll explore how to recognize when it’s time for a mental health day, how to plan it effectively, what to do (and what to avoid), and how to return from it with a renewed sense of clarity and purpose.
Recognizing When You Need a Mental Health Day
Sometimes it’s obvious—you wake up and feel like the weight of the world is on your chest. Other times, the signs are more subtle, showing up as chronic fatigue, irritability, a short temper, or even physical symptoms like headaches or muscle tension. Maybe you've been zoning out in meetings, avoiding social interactions, or snapping at loved ones without understanding why.
These are all potential indicators of emotional burnout. Emotional burnout doesn’t just appear overnight; it builds slowly, often going unnoticed until it reaches a breaking point. That’s why it's so important to develop self-awareness around your mental and emotional states. If you find yourself:
Constantly exhausted, even after sleep
Feeling anxious or hopeless more than usual
Struggling to concentrate or stay motivated
Dreading the day ahead with a sense of heaviness
Becoming easily overwhelmed by small tasks
…it might be time to press pause.
Contrary to what hustle culture might tell you, taking a mental health day isn’t quitting—it’s resetting. You’re not weak for needing a break. You’re human.
Planning Your Mental Health Day With Intention
Once you’ve decided to take a mental health day, the next step is to plan for it thoughtfully. While spontaneity can work in some cases—especially if you’re on the brink of burnout—it’s generally more helpful to give yourself some structure so the day feels restorative rather than chaotic.
Here are some tips to plan your day with intention:
1. Clear the Decks
Let your employer or team know you’ll be unavailable if necessary, and silence work notifications. This isn’t a "work from home" day in disguise. It’s a day to step away from your normal responsibilities so your brain and body can rest.
If you have kids or other responsibilities, try to arrange support or carve out specific hours where you can be fully off-duty. Even a half-day of true rest can make a difference.
2. Listen to What You Need
What’s your nervous system asking for? Do you need peace and quiet—or uplifting connection? Are you mentally overstimulated or emotionally drained? Your answers will guide your choices.
For example:
If you’re emotionally overwhelmed, you might need a slower pace, gentle movement like yoga, journaling, or simply taking a nap.
If you’re feeling isolated or numb, connection might be key—calling a friend, spending time in nature, or doing something that brings you joy.
3. Avoid the “Productivity Trap”
It’s tempting to use the day to catch up on errands, house chores, or other to-dos. While this can bring a sense of relief, it often defeats the purpose of the mental health day. Unless organizing your closet is truly therapeutic for you, try not to fill your schedule with tasks that don't nourish you emotionally.
Make room for rest, play, stillness, and care—things that are often sidelined in our daily routines but are essential for mental health.
What to Do on a Mental Health Day (and What to Avoid)
There’s no one-size-fits-all plan for a mental health day. What’s helpful for one person might not work for another. But there are some general principles to guide you in making the most of your time.
DO:
Sleep in (if needed): If you’ve been running on empty, extra sleep can be deeply restorative. Just avoid sleeping the whole day away unless your body truly needs it.
Move your body: Gentle movement—stretching, walking, yoga—helps release stress, improve mood, and ground you in the present.
Eat nourishing food: Don’t just reach for junk or skip meals altogether. Try to feed yourself like you’d feed someone you love.
Practice mindfulness: Whether it's meditation, breathwork, or simply sitting in stillness, tuning into the present moment can help calm racing thoughts and improve self-awareness.
Journal: Writing down your thoughts can help you process emotions, identify patterns, and release mental clutter.
Do something joyful or creative: Paint, play music, bake, read a novel, or watch a comforting show—whatever fills your cup.
Connect with someone who makes you feel safe: Even a brief chat can offer perspective and emotional grounding.
AVOID:
Overusing social media: Scrolling endlessly rarely helps us feel better. If anything, it often increases anxiety, comparison, and overstimulation.
Over-caffeinating or drinking alcohol: These can exacerbate anxiety or mood swings. Hydrate and opt for soothing drinks like tea if possible.
Avoiding all emotion: It’s okay to cry, feel frustrated, or sit with discomfort. Suppressing how you feel only extends the stress.
Pressuring yourself to “fix everything” in one day: This day is about rest, not reinventing your entire life.
Remember, the goal isn’t to do everything. It’s to do what helps you come home to yourself.
Reintegrating After Your Mental Health Day
One of the biggest challenges of taking a mental health day is returning to “normal life” afterward. It can be jarring to go from a slow, restful space back into the demands of work, family, and daily stressors. But there are ways to ease that transition.
1. Reflect on What Helped
At the end of the day, take a few minutes to jot down what worked for you. What activities made you feel lighter, calmer, more grounded? What did you learn about your emotional needs?
This reflection not only helps you remember what to return to in the future, but it can also inform daily habits that support your well-being long-term.
2. Carry One Practice Into Your Regular Life
You don’t need a full day off to care for your mental health. Maybe your mental health day showed you that even 10 minutes of breathwork or a short daily walk makes a difference. Commit to weaving one small practice into your regular routine.
3. Set Boundaries if Needed
If your mental health day made you realize certain boundaries are missing (at work, at home, in relationships), use this clarity to make small adjustments. Maybe you need to log off earlier, ask for help more often, or say “no” without guilt. Mental health days give you the space to recognize what needs to shift.
4. Be Gentle With Yourself
You don’t need to be 100% “better” after one day off. It’s okay to still feel tender, uncertain, or tired. Healing takes time, and rest isn’t a one-time event—it’s a lifestyle.
Final Thoughts: Normalize Taking Care of Yourself
Taking a mental health day is not a sign of failure. It’s a responsible, proactive step toward sustainable well-being. In fact, when we regularly tend to our mental and emotional needs, we become more focused, resilient, and present in all areas of our lives.
If we want to normalize mental health care, it starts with small acts of courage like this—acknowledging when we need rest, asking for what we need, and prioritizing ourselves not only when we break down, but as a regular part of life.
So the next time you feel the signs creeping in—don’t wait. Don’t tell yourself to just “push through.” Listen to your body. Listen to your heart. And give yourself the gift of pause.
You’re allowed to take up space, to rest, to heal. Not later. Now.
