How to Take An Effective Mental Health Day
In our fast-paced, always-on world, it’s easy to ignore the signs that we need rest—not just physical, but emotional and mental rest too. That’s why taking a mental health day is not only okay; it's essential. But not all days off are created equal. If you’re going to take a break, let’s make sure it truly supports your well-being.
Here’s how to take an effective mental health day—plus how to know when it might be time to talk to someone about what you're feeling.
1. Give Yourself Permission Without Guilt
First and foremost: you don’t need to “earn” a mental health day. If you’re feeling overwhelmed, emotionally drained, anxious, or simply not yourself, that’s enough reason. Your mental health is just as important as your physical health.
Let go of guilt. You’re not being selfish—you’re being proactive.
2. Plan Ahead When You Can
If you can foresee a tough period—like a demanding work project, family obligations, or an anniversary of a loss—schedule your mental health day in advance. This allows you to protect the space in your calendar and prepare others, if needed.
Of course, sometimes the need is immediate. That’s okay too. Listen to your body and mind.
3. Unplug (As Much As Possible)
Constant notifications and doom-scrolling won’t do your nervous system any favors. Turn off email alerts, silence your phone if you can, and give yourself a few hours away from screens.
Try journaling, reading, or taking a quiet walk instead. The goal is to give your mind some room to breathe.
4. Do Something That Nourishes You
This isn’t a day for errands or checking things off a to-do list. Instead, choose one or two things that truly support your well-being:
Take a walk in nature
Listen to calming music
Meditate or stretch
Cook a comforting meal
Connect with someone you trust
Do absolutely nothing—and be okay with that
It’s not about “fixing” yourself. It’s about resting and recharging.
5. Reflect On How You’re Feeling
When the noise quiets down, sometimes difficult emotions surface. That’s okay—and it’s actually important. A mental health day can be a chance to check in with yourself:
What emotions are coming up for me?
Am I feeling anxious, burned out, lonely, stuck?
Have I been pushing through something that needs care?
If the answers feel heavy or unclear, it may be time to talk to a professional who can support you.
6. Consider Talking to a Therapist
A mental health day is a great start—but if you find yourself needing them often, or still struggling to cope afterward, that’s a sign to reach out.
At [Your Practice Name], we offer a supportive, nonjudgmental space to talk through what you're experiencing and work together toward clarity and healing. Whether you're dealing with stress, anxiety, burnout, grief, or just feeling off—we’re here for you.
Ready to Take the Next Step?
Sometimes the most powerful thing you can do for yourself is to ask for help. Booking a therapy session is a strong, healing step toward long-term mental wellness.
💬 Book a session with us or get in touch—we’re happy to answer any questions.
You deserve rest. You deserve support. You deserve to feel like yourself again.