Occasionally, we feel overwhelmed by our daily routine, work pressures, and other stressors, leaving us in dire need of a break. This break isn't necessarily a vacation or weekend getaway; sometimes, it's a mental health day.
A mental health day is a day set aside for self-care and a much-needed break from stressors that can significantly impact our well-being (American Psychological Association, 2020). But when should you take a mental health day, and what should you do on this day?
Recognizing When to Take a Mental Health Day
If you are experiencing one or more of the following, you probably need a mental health day.
Physical Exhaustion: Physical fatigue is often a sign of mental stress. When you're feeling persistently tired despite adequate rest, it might be time to consider a mental health day (World Health Organization, 2019).
Overwhelming Anxiety: When anxiety becomes an everyday experience and everyday tasks feel insurmountable, it's crucial to step back and take care of your mental health (Anxiety and Depression Association of America, 2018).
Decreased Productivity: Struggling to concentrate, complete tasks, or make decisions are often signs of mental fatigue. If you've noticed a drastic decline in your productivity, a mental health day might actually be beneficial to increase your productivity at work (Mental Health America, 2021).
Emotional Unrest: If you're often irritable, teary, frustrated, or experiencing mood swings, these could be signs of stress and overwork. Taking time off to reset and recharge is essential to re-establish emotional equilibrium (Mayo Clinic, 2020).
Remember, just as we take a sick day when physically ill, we must also consider mental health days when our mental well-being is at stake. Your mental health is just as important as your physical health!
What to Do on a Mental Health Day
It's important to remember that not everyone recharges the same way. What is relaxing to one person might not be to another. However, here are a few ideas to get you started.
Rest and Relaxation: Sleep in, take a warm bath, or read a good book. The goal is to give your mind a break from the usual routine and stress (Cleveland Clinic, 2021).
Mindfulness and Meditation: Practices like yoga, meditation, or mindful breathing can help calm the mind and manage stress (Harvard Medical School, 2018). For people who practice a religion, prayer, chanting, and singing can achieve a similar effect.
Physical Activity: Light exercise like walking, jogging, or cycling can help boost mood and reduce stress (Mental Health Foundation, 2019).
Healthy Eating: Try to eat a balanced diet filled with fruits, vegetables, lean protein, and whole grains. Proper nutrition can positively influence mood and energy (American Psychological Association, 2017).
Seek Professional Help: If stress and emotional unrest persist, it's time to seek professional help. Therapists, counselors, psychologists, and psychiatrists can provide strategies to manage stress and diagnose and treat mental health issues.
Final Thoughts
Recognizing when to take a mental health day and knowing how to spend it effectively can significantly contribute to your overall well-being. Remember, taking care of your mental health is not a luxury; it's a necessity.
It's okay to pause to take care of your mental health. You're worth it.
What's Next?
I offer free 15-minute consultations for prospective clients. If you are interested in Individual Therapy, please reach out. I offer in-person sessions in San Francisco and HIPAA- compliant virtual therapy throughout California. You can find my information about my office location here. Feel free to email me at sharon@sharonchristopher.com with any specific questions or concerns you would like to inform me before you schedule your consultation. I'm here for you.
References
American Psychological Association. (2017). Eating to Boost Mood. Retrieved from www.apa.org.
American Psychological Association. (2020). Stress Effects on the Body. Retrieved from www.apa.org.
Anxiety and Depression Association of America. (2018). Understand the Facts: Generalized Anxiety Disorder. Retrieved from www.adaa.org.
Cleveland Clinic. (2021). 5 Tips for Taking a Mental Health Day. Retrieved from www.health.clevelandclinic.org.
Harvard Medical School. (2018). Mindfulness meditation may ease anxiety and mental stress. Retrieved from www.health.harvard.edu.
Mayo Clinic. (2020). Stress symptoms: Effects on your body and behavior. Retrieved from www.mayoclinic.org.
Mental Health America. (2021). Work and Well-Being Survey. Retrieved from www.mhanational.org.
Mental Health Foundation. (2019). Physical activity and mental health. Retrieved from www.mentalhealth.org.uk.
National Alliance on Mental Illness. (2020). Finding a Mental Health Professional. Retrieved from www.nami.org.
World Health Organization. (2014). Mental health: a state of well-being. Retrieved from www.who.int.
World Health Organization. (2019). Burn-out an "occupational phenomenon": International Classification of Diseases. Retrieved from www.who.int.