How to Take An Effective Mental Health Day
In today’s fast-paced world, stress, anxiety, and burnout are common—especially for high-achieving women juggling work, family, and relationships. Sometimes, the best thing you can do for your productivity, relationships, and well-being is to take a mental health day. But here’s the key: not all mental health days are created equal.
If you spend the whole day scrolling on your phone or worrying about everything you should be doing, you’ll likely end up feeling just as depleted. An effective mental health day helps your body and mind reset, so you return to your life with more clarity, calm, and energy.
As a therapist specializing in anxiety, perfectionism, people-pleasing, and burnout, I want to share exactly how to make your mental health day count.
1. Give Yourself Permission (Without Guilt)
The first step is the hardest: actually letting yourself take the day off. Many of my clients struggle with guilt, especially if they identify as perfectionists or people-pleasers. They worry about disappointing others or “falling behind.”
Here’s the truth: Taking a mental health day is not lazy—it’s necessary. Just as your body needs rest after physical illness, your mind and nervous system need downtime to function at their best.
Tip: Remind yourself that rest is not a reward you earn—it’s a need you’re allowed to honor.
2. Start With a Calming Morning Routine
How you begin your day sets the tone. Avoid rolling straight into email or social media, which can spike anxiety. Instead, choose a routine that supports your nervous system.
Practice 5 minutes of deep breathing
Journal: How am I feeling? What do I need today?
Stretch, walk, or do gentle yoga
By anchoring your morning with calm, you signal to your brain that today is different—a day for restoration, not overdrive.
3. Do What Nourishes You (Not Just Distracts You)
There’s a big difference between numbing out and nourishing yourself. Numbing might look like binge-watching shows, stress-snacking, or mindless scrolling. Nourishment is about activities that actually restore your energy and mood.
Examples of nourishing activities:
Spending time in nature
Taking a nap or resting
Cooking yourself a healthy meal
Creative expression (drawing, writing, music)
Talking with a trusted friend who uplifts you
Ask yourself: Will this leave me feeling lighter or heavier afterward?
4. Listen to Your Body
Mental health days are not just about mental rest—they’re about physical regulation too. Anxiety, stress, and burnout often live in the body. Pay attention to what yours is asking for.
Are you tired? Rest.
Do you feel wired and restless? Move—walk, stretch, dance.
Do you feel tense? Try progressive muscle relaxation or somatic practices.
Your body knows what you need—therapy helps you learn to listen to it.
5. Reflect Before You Return
Before your day ends, take 5 minutes to reflect. Journaling can help you carry the benefits of your mental health day into everyday life.
Prompts to try:
What did I notice about myself today?
What felt most restorative?
What can I carry into tomorrow?
This reflection turns one day of care into a practice of ongoing self-awareness.
Final Thoughts: Your Mental Health Matters
Taking a mental health day is not indulgent—it’s essential. When you give yourself permission to pause, you’re building resilience, protecting your well-being, and creating space for a more joyful, balanced life.
If anxiety, perfectionism, or people-pleasing make it hard for you to rest—or if you feel stuck in cycles of burnout—therapy can help. Together, we’ll calm your nervous system, build self-trust, and create lasting strategies for balance and ease.
Book a free consultation today and start honoring your needs—not just on a mental health day, but every day.