How to Take An Effective Mental Health Day
In today’s fast-paced world, stress, anxiety, and burnout are everywhere, especially for high-achieving women who are juggling work, family, and relationships. Sometimes the best thing you can do for your well-being is to take a mental health day. But here’s the thing. Not all mental health days actually help.
If you spend the whole day scrolling, watching TV on autopilot, or feeling guilty about “wasting time,” you’ll probably end up just as drained as before. A real mental health day helps your mind and body reset so you can return to your life feeling more grounded, clear, and energized.
As a therapist who works with anxiety, perfectionism, people-pleasing, and burnout, here’s how to make your mental health day truly restorative.
1. Give Yourself Permission, Without Guilt
This is usually the hardest part. Many women I work with feel guilty taking time off, especially if they’re used to pushing through or keeping everyone else happy. They worry about disappointing others or falling behind.
Here’s the truth. Taking a mental health day is not lazy. It’s a need, just like sleep, water, and food. Your mind and nervous system need downtime to function well.
Try this: Tell yourself, “Rest is not something I have to earn. It’s something I’m allowed to take.”
2. Start With a Calming Morning Routine
The way you begin your day sets the tone. Try not to roll right into email or social media. That usually spikes anxiety and pulls you back into stress mode.
Instead, try things like:
• Five minutes of slow breathing
• A short journal check-in
• Gentle stretching or a walk
Starting your day this way signals to your brain that today is for slowing down, not speeding up.
3. Do What Nourishes You, Not What Numbs You
There’s a big difference between distraction and nourishment. Distraction might feel good in the moment, but it doesn’t actually refill your tank.
Nourishing activities help you feel restored. They leave you with more energy, not less.
Some examples:
• Spending time outside
• Taking a real nap
• Cooking something simple and healthy
• Creating something
• Talking to someone who feels grounding
A good question to ask is: “Will this make me feel lighter or heavier afterward?”
4. Listen to Your Body
Stress and burnout don’t only show up in your thoughts. They show up in your body. So let your body guide your mental health day.
If you feel tired, rest.
If you feel restless, move.
If you feel tense, try a body-based practice like stretching or progressive muscle relaxation.
Your body is always communicating with you. A mental health day is a chance to slow down enough to actually hear it.
5. Reflect Before You Return
Before the day ends, take a few minutes to reflect so you can bring what you learned into your everyday life.
Try these prompts:
• What did I notice about myself today?
• What felt restorative?
• What do I want to carry into tomorrow?
A small moment of reflection helps extend the benefits of your mental health day into the rest of your week.
Final Thoughts: Your Mental Health Matters
Taking a mental health day is not indulgent. It’s necessary. When you give yourself permission to pause, you build resilience, protect your well-being, and create space for a life that feels more balanced and joyful.
If it’s hard for you to rest, or if anxiety, perfectionism, or people-pleasing keep pulling you into burnout, therapy can help. Together we’ll calm your nervous system, build self-trust, and create habits that help you feel more grounded day to day.
Book a free consultation and start honoring your needs not just on a mental health day, but every day.