Mental Health Day: How to Plan the Perfect Day Away From Work
What Is a Mental Health Day?
Have you ever felt like you’re working on empty? It's mid-week, and despite the coffee refills and pep talks, you feel completely drained. Maybe you're not physically sick, but your mind is shouting for a break. That's when a mental health day becomes essential.
A mental health day is a day off work specifically designed to help you recharge, reduce stress, and restore balance. While not everyone taking a mental health day has a diagnosed condition, it’s a proactive way to care for your emotional and psychological well-being.
Unfortunately, mental health days aren’t yet standard in many workplaces. But as conversations about mental health grow, so does awareness of their importance. According to the World Health Organization (WHO), burnout is a recognized "occupational phenomenon" caused by chronic workplace stress. Taking time to address stress early can prevent more serious issues like depression, anxiety, or even burnout-related medical leave.
How Do You Know It’s Time for a Mental Health Day?
Recognizing when you need a break is key to preventing stress from escalating. Here are early warning signs that it might be time to take a mental health day:
Difficulty sleeping or feeling restless.
Struggling to complete tasks within normal work hours.
Physical symptoms linked to workplace stress (e.g., headaches or tension).
Irritability or feelings of anger.
Avoidance of responsibilities or people.
Relying on caffeine or sugar just to get through the day.
If these signs sound familiar, it’s time to listen to your mind and body. One day of rest and reset can make a world of difference, preventing chronic stress from taking a toll on your health.
How to Ask for a Mental Health Day
Approaching your employer about taking a mental health day doesn’t have to feel daunting. Frame your request in a way that highlights the benefits—for both you and your workplace.
Here are some tips:
Prepare: Identify any tasks or deadlines that need coverage and assure your employer you’ve considered how to handle them.
Be Honest: Explain that a mental health day will allow you to return to work rested and more productive.
Set Boundaries: Once approved, disconnect from work completely. Turn off notifications and communicate your availability clearly.
Taking the initiative to prioritize your mental well-being demonstrates self-awareness and commitment to your long-term performance.
How to Plan the Perfect Mental Health Day
A successful mental health day requires a bit of planning. Without structure, you might default to habits that won’t truly help you reset (hello, binge-watching TV all day). Instead, ask yourself these questions to design a day that rejuvenates you:
What does my body need to feel restored?
What activities will bring me emotional peace?
How can I quiet my mind and feel centered?
What will help me reconnect with my authentic self?
With these answers, build a schedule that prioritizes rest, joy, and mindfulness. Here are some proven activities to consider:
1. Move Your Body
Exercise is one of the most effective ways to boost mental health. Even light activity can increase endorphins, reduce stress, and improve sleep quality. Whether it’s a brisk walk, yoga, or playing with your kids, moving your body helps reset your mind.
2. Spend Time Outdoors
Nature is a powerful mood booster. Studies show that spending even 20 minutes in green spaces reduces stress and anxiety. Take a walk in the park, visit the beach, or enjoy your backyard garden. Don’t let bad weather stop you—bundle up and embrace activities like sledding or ice skating if it’s cold.
3. Practice Mindfulness
Mindfulness keeps you grounded in the present moment, helping to quiet the mental chatter caused by stress. Try simple meditation or breathing exercises. Apps like Insight Timer offer free guided meditations to get you started.
4. Prioritize Fun and Connection
Your mental health day should be enjoyable. Revisit hobbies you’ve been neglecting, connect with friends or family, or treat yourself to a favorite activity. Remember, this day is about you—so choose activities that genuinely make you happy.
5. Unplug Completely
To truly recharge, disconnect from work. Turn off your email notifications, put your devices on airplane mode, and commit to being present in your planned activities.
Why You Deserve a Mental Health Day
Your mental health is just as important as your physical health. Taking a day to care for yourself isn’t indulgent—it’s necessary. Think of it as the emotional equivalent of taking cold medicine or wearing a cast for a broken bone.
We live in a culture that often glorifies being "busy" and burning out for success. But success doesn’t have to come at the expense of your well-being. By taking a mental health day, you’re investing in yourself and your ability to show up fully—for work, for loved ones, and most importantly, for yourself.
Make Every Day a Mental Health Day
A mental health day can be a powerful reset, but long-term well-being requires daily self-care. Start incorporating small moments of mindfulness, fun, and rest into your regular routine. When you make mental health a priority, life becomes more balanced and fulfilling.
If you’re finding it hard to manage stress, anxiety, or burnout on your own, Reclaim & Rise Counselling can help. Our experienced therapists provide compassionate, personalized support to help you navigate life’s challenges. Contact us today to schedule a session—your journey toward healing and balance starts here.