How to Take An Effective Mental Health Day
So you decided to prioritize yourself, what next?
We all need breaks every now and then, especially with the hustle and bustle of modern society. The fast-paced lifestyle of constant stimulation, regardless of whether we’re at home or in the public sphere, creates overwhelm, burn out, and loss of motivation. Sometimes even a vacation isn’t enough — we need a vacation from our vacation.
Enter: the mental health day. This 21st century advancement recognizes that people are more effective when well rested, emotionally stable, and feeling balanced in work and personal life. The best way to take a mental health family is to plan in advance and schedule a day off ahead of time, perhaps once a quarter or every couple of months. If possible, take responsibility for finding coverage for your workload or a replacement for the day. There may be days when you wake up in the morning and know that you’re done, burnt, totally empty. This can also be a good time to take an impromptu mental health day and replenish yourself.
Consider your personal situation and work relationships and policies when planning your mental health day. If your employer is supportive and you are comfortable sharing your reasons, you can discuss your plans openly. If you don't want to divulge your reasons for taking time off of your employer is less that understanding, don't feel obligated to share. While a growing movement has attempted to normalize and destigmatize mental health issues in the workplace, sadly, some employers still do not view mental health concerns as a legitimate reason to take time off
Other options include:
Call in sick
Use approved time off
Schedule a mental health day during a time you are already off
Don’t forget weekends. While a "traditional" mental health day usually involves taking a day off work, you can also spend entire days on the weekend devoted to your own self care .
Intentions
After you’ve secured your time off, whether you’ve planned in advance or called in sick, set your intention for what you hope to get out of the day. Beware of burying yourself in your phone or hiding from your problems; this can sometimes feel even more depleting.
Examples of intentions include:
Release stress
Sit with and regulate emotions
Play or create
Relax
Shift your perspective
Move your body
Problems can seem totally overwhelming they seem close, impossible, and unavoidable. Taking a mental break from focusing on work and other people and spending some time on self-care can provide the space we need to to hear our inner voice and regain a sense of clarity.
Prioritize
This is usually pretty clear: if you’re completely fatigued, you may feel that your body needs rest. If you have energy but feel complete dread about trudging into the office, you may just need to have some fun. However, if you're feeling overwhelmed, it can feel more confusing.
Take the time to sit in contemplation: What will benefit me the most at this time considering what my body is feeling? Is tension release needed? Or reflecting and altering routines or other lifestyle imbalances that could reduce stress in the future? Perhaps your heart is begging to get out and see loved ones, or just get a change of scenery. Each mental health day may be unique to your style and situation
Relax
Give yourself permission to just take time to relax without needing to accomplish anything. That’s right, watch TV, hang out in sweats, twiddle your thumbs, stare at the ceiling. We don’t care! Try to stay present and really embrace doing nothing. Other relaxing activities can take a little front-end effort and feel immensely rejuvenating once they're completed.
Revitalizing activities include:
Yoga
Massage
Swimming
Hiking
Whatever you do, engage in something that you find relaxing, whether it's taking a walk, exploring your town, or reading a good book.
Unhelpful patterns include:
Avoiding loved ones
Using mind-altering substances
Emotional eating
Rumination or catastrophizing
Scrolling on social
There are plenty of other beneficial ways to use your day, like napping, engaging in your favorite hobby, or sharing your time off with a friend. Focus on activities that boost your physical and mental wellness.
Play
If you need a change of scenery or a "Ferris Bueller's Day Off" kind of mental health day, follow your heart! Choose a fun event—maybe something you normally love to do but don't get to do very often, or even something you've always wanted to try. If desired, take a friend to really make the day memorable, or enjoy the solitude of going it alone
If you have trouble deciding, consider something that feels challenging like puzzles, games, a project, or even exercise!
Reflect
If the stressors have been piling up and you’re starting to see a cyclical pattern, it may be time to slow down and look at your life from an objective standpoint. Consider how you could restructure things to feel more supported and sustaining. A reduction in triggering events or activities in even just a few areas, can create a noticeable impact, even if some stressors are unavoidable.
Contemplative activities include:
Considering what or who drains your energy
Setting intentions to release your larger stressors
Reflect on your priorities
Contemplate job satisfaction and work-life balance
Break up your concerns and your intentions into small, manageable chunks. Rome wasn’t built in a day and neither is contentment. If you hope to use your mental health day to make lasting changes in your life, engage in evaluating, planning, and making the inner commitment to follow through.
The Staycation
If you're concerned that your overall stress levels need more than just a mental health day, consider taking a staycation. You may also consider whether you're headed toward burnout or need to talk to a counselor to better understand what is no longer working
Online resources can also help, and you may want to also bring up your concerns with your doctor, or talk to a mental health professional. There are many steps that can be taken to help.
If you or a loved one are struggling with mental health issues, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.
You deserve the time it takes to regularly manage stress levels so that you don't wake up one morning feeling completely overwhelmed. A mental health day can be necessary every once in a while, and don’t forget to also make your mental health a priority every day. Get started with a therapist today who can assist you in prioritizing your own growth and well being.
