How to Take a Mental Health Day

Taking a mental health day is a good thing to do every once in a while, and can really help to clear your mind and refocus. However, you shouldn't just wake up one morning and say "screw it! Today's a mental health day!" Proper planning is important to ensure that the day actually helps you feel better.

Method 1

Method 1 of 3:

Making the Decision

1
Understand your situation. Why do you think you need a mental health day? What is stressing you out? Take a moment to identify the problem, and try to tease out what's going on here. Potential reasons to take a break include:^{[1]XResearch source}^{[2]XResearch source}
- You're distracted by a problem at home, and you need to work on it
- You feel drained
- You haven't been taking care of yourself
- You need a break from your work environment
- You need to see a mental health specialist
2
Know that taking time off is important for health and productivity. There's no need to feel guilty about taking a break. Everyone needs to recharge sometimes.
- Schools have breaks, and workers have vacation days, for good reason. Experts note that time off is important for people's well-being.^{[3]XResearch source}
3
Recognize the signs of a bigger problem. Most people need a mental health break from time to time. But if you're seriously feeling bad, this may be a sign that something is wrong. You might need a longer break, or a change of lifestyle (like a new job), or some help from a doctor or therapist. Signs of a serious problem include:^{[4]XResearch source}^{[5]XResearch source}
- You routinely take mental health days (or deeply wish you could)
- Your mental state is endangering yourself or others (e.g. an exhausted truck driver or a distracted surgeon)
- You can't focus due to stress
- You fantasize about quitting
- You often feel stressed, exhausted, etc., to the point it's affecting daily life
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Method 2

Method 2 of 3:

Planning Ahead

1
Choose an appropriate date. You want to choose a slow day at work or school, so that you won't miss too much. This way, you won't spend the day worrying about what you're missing.
- If you're worried that you'll skip your much-needed mental health day, try making concrete plans. Book a spa day, buy tickets to an event, or make plans with a friend.^{[6]XResearch source}
2
Make arrangements to ensure your work is taken care of. If you end up with a large pile of unfinished work, you might end up feeling more stressed. Work ahead, so that you have plenty done. Make arrangements with a friend or coworker to have them tell you what you missed, and give you any work you need to do.
3
Contact your school, or your boss and coworkers. If you're in school, treat this like an ordinary absence, and if you have a job, you'll want to make sure that your team knows not to email you with work stuff. Some people are more understanding than others, so you can decide how much you want to disclose. You can say that you need a mental health day if you know that they'll be okay with it, or you can just say you don't feel well (without specifying details).^{[7]XResearch source} Here are some examples of things you can say:
- "I'm not feeling well, and I need to take the day off."
- "I'll be on PTO on Friday."
- "I need to take a personal day to sort out some issues. I will be back on Wednesday."
- "I've been feeling run down lately, so I'm taking Friday off to rest and recharge. I hope to be back to 100% next week."
- "I've noticed that my productivity and energy are way down, so I'm going to take two days off for my mental health. I'll see you on Thursday."
4
Identify what you need. What has been missing from your life lately? If you identify what you need, that can help you structure your mental health day.^{[8]XResearch source} Consider what usually helps you feel calm and energized, and choose restorative activities. Depending on your situation, you might need...
- Sleep/rest
- Comfort
- A change of scenery
- Time to reflect
- Fun
5
Set some goals for the day. Once you have figured out what you need from your mental health day, you can set goals to help fill that need. Setting goals helps you feel balanced, and gives you direction for the day.^{[9]XResearch source} Try setting goals related to learning or fun.^{[10]XResearch source} Here are some examples of good goals:
- I'm going to take a bubble bath.
- I want to write at least 2 pages today.
- I will listen to at least 1 podcast in Spanish.
- I'm going to go to the beach.
- I will bake cookies.
- I'm going to work on that birdhouse I've been meaning to build.
- I'll learn a new painting technique from a video online.
- I will write down my problems and some possible ways to address them. Then I'll relax.
6
Set a few rules for the day, if desired. It can be too easy to fall into unhealthy or undesirable habits. If there's something that tends to drain your energy, or that would get in the way of your goals, then try setting a limit or rule for yourself. Here are some examples of useful rules:
- I will spend no more than half an hour on social media.
- If my needy friend calls, I will tell him I am busy and can't talk.
- I won't check my email at all.
- I want to work on painting, so I won't watch any TV until after 2:00.
- I'm putting my phone on silent and ignoring it for the next two hours.
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Method 3

Method 3 of 3:

Choosing Activities

1
Start off with a good sleep. Getting at least 8 hours (and maybe more) helps you start the day off right.^{[11]XResearch source} If you need to catch up on sleep, you may even want as many as 12 hours to truly recharge.
- Try skipping setting an alarm, or setting your alarm very late, and seeing how much you sleep.
- If you get tired later, you can take a half hour nap.
2
Eat full, nutritious meals. Try to fill at least 1/3 of your plate with fruits and vegetables. Avoid skipping or delaying meals, especially breakfast.^{[12]XResearch source} Food is fuel, and eating enough is important to help you have a good day. Eat food from each food group.
- Look for fruits and vegetables with strong colors (like dark green lettuce or bright red strawberries). These are signs of good nutrition.
- Pay attention to any cravings. They can tell you what type of nutrition (e.g. salt, leafy greens, fats) your body is low on.
- Avoid diet bars. Eat real food.
3
Exercise. Even some light exercise can help you feel a little better, and improve your resilience.^{[13]XExpert SourcePhilip Glickman, PsyD
Licensed Clinical PsychologistExpert Interview. 19 August 2021.}^{[14]XResearch source}
- Stretch or do yoga.
- Take a walk around the neighborhood.
- Play catch with friends or family.
- Dance to your favorite music.
- Do push-ups, crunches, jumping jacks, and other exercises you can do anywhere.
- Play a sport like basketball, football, or baseball.
4
Only do extra chores if it'll make you happier. Today is not a day to push yourself to do things that you don't really want to do. Before starting something, ask yourself "Will this improve my mood?" If not, then maybe save it for another day.
- If you're dreading cleaning the kitchen, then don't. But if you've been looking forward to seeing it nice and clean, then now might be a good time.
5
Pamper yourself a little, if desired. Try doing something nice for yourself, like taking a bubble bath or doing your nails.
6
Try going outdoors. Time in nature is great for your mental health. Even taking a walk around the block or through a nearby park can be good for you.
7
Spend time with someone who makes you feel good about life. Hang out with a good friend or family member. See if you can make plans ahead of the time, or invite them to do something spontaneous. Together, you could...
- Go out for a meal.
- Play a board game or video game together.
- Take a walk.
- Work on a shared hobby.
- Go shopping (if your budget allows).
- Explore a new area of town.
8
Try working on something that you've been putting off. Is there something interesting or fun that you've been meaning to get around to? Set aside some time for it.
9
Try something that you've been meaning to try. Perhaps you've wanted to learn something new, or experiment with something. Now is a good time to try it.
- Think back to when you were a child. What did you want to get or do, that your parent(s) said no to? Try that thing now!
- Take baby steps if it's a big decision. For example, maybe you're not sure if you're ready to be a dog owner, but you think you could try dog-sitting for someone.
10
Reflect on the day when you're done. Take time to rest and think. Try writing in a diary or gratitude journal.^{[15]XExpert SourcePhilip Glickman, PsyD
Licensed Clinical PsychologistExpert Interview. 19 August 2021.}
- Try writing down a few things that you're grateful for or happy about.^{[16]XExpert SourcePhilip Glickman, PsyD
  Licensed Clinical PsychologistExpert Interview. 19 August 2021.}^{[17]XResearch source}
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How do I stop the beginning of depression?
Philip Glickman, PsyD
Licensed Clinical Psychologist
Dr. Philip Glickman is a Licensed Clinical Psychologist and the Director of Wellness Road Psychology with two locations in Dobbs Ferry and the Financial District of New York City. He specializes in cognitive-behavioral therapy, mindfulness techniques, treatment of anxiety, and life coaching. Dr. Glickman is a member of the American Psychological Association. He holds a BA in Criminology and Psychology from The University of Maryland College Park and an MA in Forensic Psychology from The City University of New York. Dr. Glickman also holds a PsyD in School and Community Psychology from Hofstra University.
Philip Glickman, PsyD
Licensed Clinical Psychologist
Expert Answer
Try deep breathing, journaling and mindfulness meditation, as those practices tend to be really helpful.
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If you can't manage a mental health day, try taking a mental health hour.^{[18]XResearch source} Spend an hour doing something nice for yourself.
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