Why You Should Take A Mental Health Day

The World Health Organization observes World Mental Health Day on October 10 each year. However, one day is insufficient for maintaining your mental well-being. While this day helps raise awareness, prioritizing mental health should be an ongoing practice throughout the year.

Your mental health—encompassing emotional, psychological, and social well-being—affects you in ways you might not fully realize. Taking a day off specifically to alleviate stress and prevent burnout can significantly enhance your overall well-being when you’re facing challenges.

A single day off may not resolve the underlying issues contributing to your stress, but a mental health day can provide a much-needed respite.

Utilize the time off provided by your employer wisely. Give your emotional health the attention it deserves.

Everyone reacts to stress differently. The frequency and number of mental health days you take will depend on your personal feelings and your workplace’s culture regarding time off. Unfortunately, not everyone can easily take time away from work, a reality for many.

Experts suggest taking one to two mental health days per quarter—take what you need and can manage when possible.

How to Spot Burnout

Avoid pushing yourself to burnout, as it can lead to long-lasting physical and emotional symptoms that are difficult to overcome. Burnout shares symptoms with various serious mental health conditions.

If you struggle with work-related stress, manage a heavy workload, or lack a proper work-life balance, you are at a higher risk of burnout. While entry-level employees are often more vulnerable, mid-level and senior staff are not immune to work-related stress.

Taking a mental health day can help mitigate the symptoms associated with burnout and the inevitable crash that follows.

Watch for these three dimensions of burnout:

1. Exhaustion. This type of tiredness goes beyond a restless night. Burnout results in profound fatigue that lingers day after day. No amount of sleep seems to restore your energy. Physical symptoms may include headaches, gastrointestinal issues, insomnia, or recurrent colds, while emotional symptoms may manifest as irritability, lethargy, and an inability to cope with stress.

   Persistent exhaustion could indicate burnout.

2. Cynicism. You find yourself needing to convince yourself to go to work each day. You may even contemplate disappearing during lunch. Tasks that once excited you now feel burdensome, and your enthusiasm for your job dwindles.

   Disinterest in your work may indicate burnout.

3. Reduced professional ability. This is more than just a lack of motivation; it manifests as difficulty concentrating, a decline in creativity, and insufficient energy to complete tasks. If your work quality noticeably decreases or you find yourself exerting significantly more effort to achieve the same results, you may be experiencing burnout.

Signs You Need a Mental Health Day

Everyone has bad days at work. We all need a break occasionally; even the most well-adjusted individuals face challenging moments. How can you tell when it’s time to step back?

Your body and mind often signal when it’s time for a mental health day. It’s crucial to take that break before reaching burnout.

Consider a mental health day if you notice one or more of these signs:

• You can’t sleep. You may feel exhausted but still struggle to fall asleep. If this is uncharacteristic for you, it may signal a need for a break.

  Sleep often suffers during periods of high stress, which in turn affects your health.

• You’re restless. Your mind races, and finding relaxation feels increasingly difficult. If you’re feeling overwhelmed by your responsibilities, it can lead to restlessness.

• You have no motivation. Getting out of bed becomes a chore; some days, you have to force yourself to leave your car. This loss of motivation can impact both work and personal life.

• Your temper is shorter than usual. You may feel easily irritated and struggle to deal with others. If stress is affecting your patience, consider taking a break before it escalates.

• You’re feeling overwhelmed. A growing to-do list and responsibilities can weigh heavily on you. If you feel like you’re drowning under obligations, a mental health day can help you reset and regain motivation.

• You’re getting sick more than usual. Frequent illnesses can signal that your body is under stress. If you find yourself catching every office cold, it’s time to take a day for your mental health.

• You’re struggling to focus. If you find it hard to concentrate during meetings or complete tasks in a timely manner, it may indicate a larger issue. Stress and exhaustion can significantly impair focus.

• Your emotions are all over the place. If you notice that you’re easily moved to tears or frustration without clear reasons, it might be time to take a mental health day to regain emotional stability.

• You consider quitting at least once a day. Frequent thoughts of quitting or escaping your current job situation can be a sign of excessive stress. A mental health day can offer clarity and help you evaluate your next steps.

• You’re starting to neglect your work. If you’re procrastinating on tasks or showing up late without concern for repercussions, it’s a sign that your motivation has plummeted. A mental health day can help you reset before your performance suffers.

How to Effectively Take a Mental Health Day

If you’re experiencing any of the symptoms mentioned, at risk of burnout, or simply need a break to recharge, taking a mental health day—or more—can be transformative.

Remember, this day isn’t about avoiding problems but about destressing, relaxing, and reassessing your priorities and needs.

It’s advisable to plan your mental health day(s) ahead of time, but if you wake up feeling overwhelmed, it’s perfectly acceptable to call in sick. If time off isn’t an option, use weekends or scheduled days off for stress relief and burnout prevention.

To maximize your mental health day, focus on what you need. If you’re fatigued, prioritize rest; if you need to unwind, seek fun activities. Tailor your mental health day to your current state.

Many find relaxation is essential during mental health days. While some utilize the time to catch up on tasks, if relaxation is your goal, consider activities like:

• Getting a massage

• Sleeping in

• Engaging in creative activities—drawing, painting, crafting

• Reading a book

• Spending time with family and friends

• Listening to music

• Watching your favorite show or movie

• Fishing

• Enjoying time with your pet

• Daydreaming

There are countless ways to spend your mental health day productively. However, avoid activities that can be counterproductive, such as:

• Binge eating, drinking, or substance use

• Walling in your feelings

• Continuing to stress about work and life

Final Thoughts

Mental health days are essential for maintaining your emotional well-being. However, they should not be your sole strategy for managing stress or maintaining a healthy work-life balance. It’s vital to cultivate ongoing practices that promote mental well-being and prevent burnout.

Author

Samantha Goddiess

Samantha is a lifelong writer who has been writing professionally for the last six years. After graduating with honors from Greensboro College with a degree in English & Communications, she went on to find work as an in-house copywriter for several companies including Costume Supercenter, and Blueprint Education.