How to Take An Effective Mental Health Day 

Written By Gayle Hammill

Somedays you just need to stop!

What Is a Mental Health Day?

A mental health day is time off—whether from work, school, or daily responsibilities—to rest, reset, and care for your emotional and psychological needs. It’s a pause button. A breath. A chance to soothe your nervous system before it reaches breaking point.

Signs You Might Need One:

  • You’re constantly tired, even after a full night’s sleep

  • Everything feels overwhelming or emotionally draining

  • You feel anxious, irritable, or tearful for no clear reason

  • You’ve lost interest in things you normally enjoy

  • You're struggling to focus, care, or connect

If any of this sounds familiar, it’s not a failure—it’s feedback. Your body and mind are asking for kindness.

How to Spend a Mental Health Day (Without Guilt)

There’s no “right” way to spend a mental health day. It depends on what you need most. Here are a few ideas:

Rest & Regulate

  • Sleep in or take naps

  • Limit screen time and stimulation

  • Breathe deeply or try a short mindfulness practice

  • Do absolutely nothing—and remind yourself that's enough

Gentle Nourishment

  • Eat food that’s easy and comforting

  • Drink water and warm drinks

  • Move your body gently (a walk, stretching, or yoga)

  • Take a long shower or bath

Reconnect & Reflect

  • Journal or brain-dump your thoughts

  • Call someone safe and kind

  • Read, draw, or listen to calming music

  • Revisit your “why”—what brings meaning to your life

Gayle Hammill
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