When and how to take a mental health day off

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Here are some signs you might need to take a day off:

Have you ever taken a mental health day? In the beginning of the COVID-19 pandemic, I seemed to be the only one at work who took a day off. But I could see everyone around me stressed, anxious, overwhelmed and in dire need of a break. Many of my co-workers and friends said they wanted to “save their vacation days,” but even if you can’t get away, don’t underestimate the value of a “staycation.”

• Body aches
• Short temper
• Waking up tired
• Lack of motivation
• Low energy
• Frequent errors in your work
• Feeling emotional
• Inability to focus
• Being “busy” but not productive
• Feeling overwhelmed

If you’re hard on yourself, like I am, it can take practice to learn the signs that you actually need to rest. Take this quiz to see if you are at risk of burnout. If you score 17 or higher, you should consider the tips below for taking a proper rest day.

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What does taking a mental health day really mean?

According to VeryWell, a mental health day is a day off taken specifically to reduce stress and prevent burnout. This means taking a break from work or any responsibilities that may be causing you stress, anxiety and overwhelm. Now you’re probably thinking, “Kelsey, I can’t just take a day off – I have too much to do!” I hear you. But yes, you can. The key is to plan in advance and prepare for your staycation so you can truly decompress. If you’re noticing the signs of burnout now, schedule a day off for next week.

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How to prepare for your mental health day

• Choose a day at least 24 hours in advance (depending on your work policies) and notify your boss and anyone else who needs to know.
• Clear your responsibilities for the day. Finish priority tasks ahead of time and cross off unnecessary items from your to-do list.
• Ask for help! Let someone step in to cover for you at work, take the kids for the day or help out at home so you can get away. Offer to return the favor.
• Put up your out of office and give co-workers a place to go with questions while you are out.
• Stay off of email. I promise everything will be there when you return, or better yet someone else will take care of it!
• Put your phone on do not disturb and stay off of social media.
• Put physical distance between you and your stressors – get out of the house if you need to.

Now that you’re prepared for your mental health day off, what should you do with your day? If you’re addicted to productivity like me, it can be really hard to sit still, but that may be exactly what you need. My friend, Madison, over at Magnetically You just recorded a podcast on this topic that had me nodding along like a bobble head. Check it out to understand how rest can actually make you more productive than you are doing the busy work.

Resist the urge to make a to do list for your day off and do whatever feels good in the moment. Try making a “not to do” list of things that may be contributing to your stress. (i.e. housework, running errands, checking work email, scrolling social media).

Here are some ideas for how to spend your day off.

• Sleep in! Chances are you aren’t getting enough sleep – so allow yourself to walk up naturally.
• Move your body – get some exercise in whatever way feels good. Check out this post for ideas. HINT: you don’t have to hate exercise for it to be effective.
• Get lost in a story – find a new series to Netflix binge, or dive into a new book or podcast.
• Do something you love, but rarely have time for. Try something creative like painting, drawing or redecorating a room.
• Pamper yourself! Give yourself a mani and pedi, put on a facemask, get glowy with self-tanner, try a new makeup or hair tutorial – whatever makes you feel good!
• Get outdoors – take a long walk, go to the beach, sit on your porch or patio, or head to a park for a picnic. Fresh air will do you some good!
• Spend time alone with your thoughts. If your first reaction to this idea was fear – you might need it the most! Spend some quiet time with yourself and journal on how you’re feeling. I’ve been loving the DiveThru app for guided journaling!

For more self-care ideas for your day off, check out my free printable on the 6 types of self-care you need in your life.

In this guide, I’ll provide my 3-step method to check-in with yourself to help you manage your energy and avoid burnout, including 6 types of self-care for every emotion. This is especially important in times of stress or uncertainty. 

Have you taken a mental health day recently? Tell me what you did with your day off below!

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