How to Take An Effective Mental Health Day
We all need a break sometimes.
Why Taking a Mental Health Day Matters (and How to Make the Most of It)
I don’t know about you, but I grew up thinking that rest wasn’t really an option. I was taught to power through, no matter how I was feeling. And when I started working in theatre, that belief was reinforced even more—“the show must go on” is a given in the industry, and taking a sick day was pretty much frowned upon.
But I’ve learned to change that.
As someone who is self-employed, it’s still hard for me to take time off. When people rely on me to support their well-being, I do everything I can to avoid cancelling. But the only way I can keep showing up for others is by making sure I listen to my own body and take rest before I burn out—especially around my cycle.
This morning, my daughter woke up, and the moment I saw her, I knew she was exhausted. She’d had a busy weekend, and with the added emotional load of preparing to leave primary school, she was running on empty. She told me she had a headache, and I gave her the option to stay home. At first, she hesitated—she felt like she should push through—but when she really tuned in to what she needed, she realized a day off was the best thing for her.
And that’s the thing—most of us have been conditioned to ignore what our bodies and minds are telling us. We push through exhaustion, stress, and overwhelm until we have to stop. But what if we changed that? What if we actually gave ourselves permission to rest before we hit a breaking point?
If you’re considering taking a mental health day, here are my top tips to make it count:
1. Stay Away From Screens
Taking a day off and then spending it scrolling social media won’t give you what you need. Switch off notifications, leave your work email alone, and give your mind a real break from digital overload.
2. Ditch the Guilt
Your mental health is just as important as your physical health. You wouldn’t feel guilty about resting if you had the flu, so don’t feel bad about taking time for your mind. Give yourself full permission to slow down and focus on you.
3. Get Out in Nature
Fresh air and movement can work wonders for your mood. Whether it’s a short walk, sitting in the sun, or just opening a window and taking some deep breaths, connecting with nature helps you feel more grounded and refreshed.
4. Do What Feels Good
There’s no “right” way to spend a mental health day. Whether it’s sleeping in, reading a book, going for a walk, or binge-watching your favorite show, do what actually helps you recharge—without any pressure to be “productive.”
5. Check In With Yourself
Use this time to reflect on how you’re feeling. Journaling, meditating, or simply asking yourself, What do I need right now? can help you understand where you’re at emotionally and what might help you moving forward.
Final Thoughts
Rest isn’t a luxury—it’s a necessity. And the more we normalize taking time to care for our mental health, the better off we’ll all be. A mental health day isn’t about “fixing” yourself or crossing off a self-care to-do list; it’s about giving yourself what you need, when you need it.
So if you’re feeling run-down, overwhelmed, or just off, listen to that voice inside you. Take the break. Give yourself the same kindness and care you’d give to someone you love. You deserve it.