How to Take An Effective Mental Health Day
Because burnout isn’t a badge of honour.
Let’s get real for a second…
Mental health days aren’t just a luxury — they’re a necessity. Whether you’re juggling deadlines, parenting duties, or just trying to stay afloat, it’s okay to hit pause and take a day for yourself. But not all mental health days are created equal. To truly recharge, reset, and return stronger, you need to be intentional.
Here’s how to take a mental health day that actually works — one that nourishes your mind, body, and spirit.
1. Recognize When You Need One
The signs of burnout can be subtle or loud: brain fog, irritability, trouble sleeping, or that feeling like you’re running on fumes. If you’re asking whether you need a mental health day — you probably do. Give yourself permission to take it before you crash.
2. Set the Intention for the Day
A mental health day isn’t about numbing out — it’s about tuning in. Ask yourself:
Do I need rest or stimulation?
Do I want to be alone or connect with someone?
Am I physically drained, emotionally depleted, or mentally overwhelmed?
Let your answers guide the shape of your day.
3. Communicate Your Boundaries
Let people know (within reason) that you’re offline for the day. Whether it’s your team, family, or friends — set expectations early. This day is for you, not for catching up on laundry or replying to “just one quick thing.”
4. Design a Nourishing Schedule (or No Schedule at All)
Here are a few ways to spend your time, depending on what you need:
If you’re exhausted:
Sleep in without guilt.
Take a slow walk in nature.
Sip something warm while doing absolutely nothing.
If you’re anxious or overwhelmed:
Try a short guided meditation.
Journal your thoughts — no filter.
Do something small that brings a sense of control (like tidying a drawer or planning a fun meal).
If you’re feeling disconnected:
Call a trusted friend.
Book a therapy session or support group.
Reconnect with something you love (art, music, movement).
5. Ditch the Guilt
Rest is not lazy. You don’t need to earn rest by being on the edge of collapse. Mental health days are preventative care, not emergency response. The more guilt you let go of, the more your nervous system can actually reset.
6. Ease Back In — Don’t Snap Back
If possible, plan a gentle re-entry into your regular routine. Maybe that means logging in an hour later the next day or avoiding back-to-back meetings. Protect your progress.
Final Thoughts: You Deserve This
Your mind is as important as your body. Just like we take days off for the flu or physical injuries, your emotional and mental wellbeing deserves the same respect.
So when you feel the weight getting heavy — don’t wait. Take the day. Take the breath. Take the space.
Because a rested you is a more creative, more patient, and more powerful you.