May 11, 2023
While we’re often good at reading the signs when our body needs a rest, we’re not as used to giving our mind a break too. Taking a day off work for a mental health day is just as important as a sick day for a stomach bug or flu. And as you’ll read in this blog, when you’re not feeling well mentally, your immune system can suffer too. Mental health matters for your mind and overall well-being so taking a day to rest may be just what you need.
What is a Mental Health Day?
A mental health day is a break from work and other responsibilities so that you can recharge and rejuvenate your mind as well as your body. Doing this can help lower stress, improve your mood and how well you function, help you gain more motivation and positively impact your well-being. For some people, a mental health break of just a few hours might be enough, while others may need a couple of days. The important thing is that you take a break and enjoy the benefits of taking some time for yourself.1
Why is it Important?
Whether you work from home or in the office, sometimes the line between work and personal life can get blurry. Ignoring time for yourself – time to recharge and relax – can have a negative effect on not just your mental health, but your physical health as well.
One problem is burnout. Burnout is a health issue that comes from being exposed to stressors at work for long periods of time.2 Some signs that you are burning out include withdrawing from things that interest you or make you feel good, being irritable and quick to anger, feelings of detachment and constant anxiety. You can also have physical symptoms, like feeling sick or exhausted.3
Anxiety, especially feeling like you are under constant stress, can create serious physical problems. Issues with sleep, digestive health, weight gain or loss, and even issues with your heart can happen. If you have chronic health problems like diabetes or pain, stress can make these issues worse.1 You can learn more about how stress affects you physically here.
Not taking care of your mental health can also affect your job. According to a recent poll, almost a fifth of American workers say that their mental health is fair or poor. Those same employees reported approximately four times the amount of unplanned time off from work compared to employees who said their mental health was good to excellent.
Your mental health matters, not just when it comes to work but when it comes to your whole life. Taking care of your mind helps you be your best self at home, in the office, and everywhere else you need – or want – to be.
What Other Symptoms Should You Watch For?
Stress and burnout are two big signs that you need a mental health day. But you may not always realize they are happening. There are individual symptoms to watch for that can help you figure out if it’s time to recharge. They include:4,5,6
- Insomnia
- Fatigue
- High blood pressure
- Getting sick more often
- Depression or increased anxiety
- Feeling overwhelmed
- Feeling distracted or having trouble concentrating
- Problems with your appetite
- Chronic headaches
A very important sign to watch for is alcohol and substance abuse. Stress, anxiety and depression can exacerbate drinking and use of drugs, including prescription drugs. If you are concerned about either or both of these issues, seek help right away by contacting your medical provider or by calling the Substance Abuse and Mental Health Services Administration hotline at 800-662-HELP (4357). This service is available 24 hours a day, 365 days a year.7
Asking for the Time Off
It can be difficult to ask for a day off, especially if you’re really busy at work. But it’s important to remember that when you’re not working at your full potential, it can have a negative effect on your job performance. Plus, it’s just like taking any other kind of PTO.
If you feel you have to explain why you need the day off, go in with the right information so that your request is granted. Here are some tips:8
- Be aware of PTO policies at your job. You may not have to explain why you need the day at all.
- Don’t overshare. You can request it as a personal day if you aren’t comfortable discussing your mental health with your boss or your team.
- If you have a good relationship with your boss, talk about what is stressing you out. Explaining what is going on and why you need time to recharge can help you identify stressors. Discussing your situation might even help your employers improve how they handle mental health policies at work.9
How to Get the Most Out of Your Time Away
It’s important to note that taking a mental health day shouldn’t be about dealing with all the stressful things outside of work. It’s about truly relaxing and recharging. Think about what you need or what you feel you have been missing. Those are the things to do on a mental health day.
For example, if you have been trying to find time to spend with family and friends, use your day to take your loved ones out to breakfast or doing a fun activity with them. Focusing on things that fuel your happiness is a great way to improve your overall well-being. You can plan other things too, like a visit to a spa, a day trip, or just a day to let people know you will be taking some time for yourself so that you can avoid unnecessary distractions.
Find activities that help you give your physical and mental health a boost. There’s no “right” way to do it, since this is about finding the things you enjoy that you haven’t had time for recently. Here are some other ideas for your mental health day:3,10
- Unplug and get away from technology for the day.
- Get back to a hobby you enjoy.
- Spend time outside in nature.
- Catch up on your favorite television shows.
- Read a book or two.
- Clean and reorganize (if you enjoy doing so).
Take the Time – Your Health is Worth It
As you can see, taking time to nourish your mind is just as important as when you take time for feeling under the weather with a cold or illness. Your body, your mind, your job and, most importantly, you, need it. Even if you can’t take a full day, prioritizing a few hours of relaxing can make a big difference.1 Just remember to use the time wisely. It’s about relaxing, not using the time to get “other work” done. Take the time to unplug and unwind so you can be the best you that you can be for yourself and others.
References
1 Mayo Clinic Health System. “Recharge with a planned mental health day.” Accessed January 31, 2023.
2 Occupational Medicine. “Shift work and burnout among health care workers.” Accessed January 30, 2023.
3 Cleveland Clinic. “Is Taking a Mental Health Day Actually Good for You?” April 11, 2022. Accessed February 2, 2023.
4 Gallup. “The Economic Cost of Poor Employee Mental Health.” November 3. 2022. Accessed February 2, 2023.
5 Mayo Clinic. “Job Burnout: How to Spot It and Take Action.” Accessed February 2, 2023.
6 HealthCore Clinic. “9 Signs You Need a Mental Health Day.” January 23, 2023. Accessed February 2, 2023.
7 Hackensack Meridian Health. “Signs That You Need a Mental Health Day.” February 8, 2022. Accessed February 2, 2023.
8 Substance Abuse and Mental Health Services Administration (SAMHSA). “SAMHSA’s National Helpline.” Accessed February 2, 2023.
9 Mental Health First Aid. “How to Ask Your Boss for a Mental Health Day.” Accessed February 3, 2023.
10Mental Health First Aid. “Four Ways Employers Can Improve Mental Health in the Workplace.” Accessed February 3, 2023.
11 Gunderson Health System. “The importance of mental health days.” Accessed February 3, 2023.