How to Take An Effective Mental Health Day
Permission to pause, reset, and take care of you.
We take sick days when we have the flu. We take time off for family obligations or physical recovery. But what about when our minds and emotions are what need care?
Mental health days are just as valid—and just as important—as any other kind of self-care. Whether you're feeling overwhelmed, burned out, anxious, or simply off, giving yourself space to reset isn’t a luxury. It’s a necessity.
But for many of us, the question becomes: What should I actually do on a mental health day to make it helpful—not just another day lost to guilt or distraction?
Here’s your guide to taking a truly restorative and effective mental health day.
1. Give Yourself Permission—Without Guilt
The first step is acknowledging that your emotional well-being matters. You don’t have to wait until you’re at a breaking point. Taking a mental health day is not selfish or lazy—it’s preventative care.
Try replacing guilt with compassion. A more helpful mantra might be:
“I’m taking today to take care of myself so I can return feeling more balanced and whole.”
2. Set an Intention for the Day
Mental health days can look different depending on what you need. Ask yourself:
Do I need rest?
Do I need connection?
Do I need emotional processing?
Do I need to feel grounded or re-energized?
Setting a gentle intention helps you structure your day with care, even if that means giving yourself permission to do nothing at all.
3. Disconnect From Work—Fully
If you’re off, be off. That means turning off notifications, putting up an out-of-office message if needed, and resisting the urge to “just check one thing.” Work boundaries are essential for your mental recovery.
Your mind needs space to shift out of problem-solving mode and into rest-and-repair mode.
4. Choose Activities That Truly Nourish You
Here are a few grounding, soothing ideas you might try depending on your needs:
Rest & Recovery: Take a nap, read a comforting book, journal, listen to soft music
Movement: Gentle yoga, a nature walk, dancing to your favorite playlist
Connection: Call a supportive friend, cuddle with a pet, spend time with someone who makes you feel safe
Expression: Paint, write, play music, cook something new
Stillness: Meditate, breathe deeply, try a body scan or guided mindfulness exercise
This isn’t about being productive—it’s about being present.
5. Limit Screens & Avoid Doomscrolling
One of the biggest energy-drains during a mental health day? Getting sucked into social media or the news cycle. Give your nervous system a break by taking time away from screens when possible.
Even a few hours offline can significantly improve your focus, mood, and ability to reconnect with yourself.
6. Don’t Skip the Basics
It’s easy to let the basics slide when you’re feeling emotionally tired, but they truly make a difference. Try to:
Eat something nourishing
Stay hydrated
Get outside, even for a few minutes of fresh air
Take a shower or stretch—movement helps regulate your mood
Small acts of care add up.
7. Reflect Before the Day Ends
At the end of your mental health day, take a few minutes to check in:
What helped?
What did I learn about what I need right now?
How can I continue to support myself this week?
You might even write down one word to describe how you feel now compared to the start of the day.
Final Thoughts: You Deserve This
Mental health days aren’t about escaping life—they’re about coming back to it with more clarity, energy, and capacity. You don’t have to earn them by reaching burnout. You just have to recognize when your mind and body are asking for care—and then honor that request.
At AIACG, we support our clients in recognizing and responding to their needs with compassion. Whether it's through therapy, mindfulness practices, or simply creating space to rest, you're not alone on this journey.