How to Take Mental Health Days —and Why!
Have you ever felt that your brain needs a break just as much as your body does? You might be physically healthy, but taking mental health days when you’re feeling overwhelmed is just as important as taking sick days.
Fortunately, there is growing awareness about the impact of workplace burnout, and preventative strategies, such as workplace wellbeing programs, are becoming increasingly popular. So, what exactly is a mental health day? How can you tell if you need one? And most importantly, how do you request it?
What Is a Mental Health Day?
Mental health affects how we think, feel and behave. It impacts our personal and professional life, including relationships and study. Caring for your mental and emotional wellbeing is just as important as maintaining your physical health. When you feel mentally strong, you will be in a better position to work, study and take care of others.
A mental health day is a day off from work or school to rest, recharge, and prioritise your mental wellbeing. It’s an intentional action taken to alleviate stress, improve attitude, morale and overall wellbeing.
Signs you need a mental health day:
If you experience symptoms such as fatigue, irritability, difficulty concentrating, or feelings of burnout, it can indicate the need for a mental health day. Taking time for self-care can be crucial for maintaining overall well-being and managing stress.
- Irritability, mood swings
- Fatigue, headaches
- Frequent colds
- Dizziness, nausea, tightness in chest
- Difficulty concentrating
- Lack of motivation
- Decreased productivity
- Depressed mood or anxiety
- Difficulty sleeping
- Struggling to manage emotions or relationships.
- General feelings of burnout
Why Mental Health Days Matter
Taking mental health days helps to reduce your risk of burnout and stress-related illnesses, which are a growing concern in workplaces today. Mental health days support long-term well-being and resilience, improve productivity, creativity and emotional regulation. When workplaces support and promote mental health days, it sends a clear message that mental health is a priority.
Benefits of taking mental health days:
- Opportunity to decompress and practice self-care
- Reduce risk of stress-related illnesses and burnout
- Enhance productivity and focus
- Better work-life balance
- Improve overall wellbeing
- Increase creativity
- Boost decision-making
- Better morale and motivation
How to Ask for a Mental Health Day
When requesting a mental health day, whether through your human resources department or directly with your manager, it’s important to be honest and professional. Make sure you clearly express your need for a mental health day, keeping it professional. You should emphasise that this is a preventative approach and proactive self-care, helping to prevent burnout and ensure long-term performance and well-being in your role. You may feel worried about being judged or labelled as lazy, but the truth is that there is a growing acceptance of workplace wellbeing and burnout prevention. So, it’s more than likely that your employer will be supportive of your proactive approach and honesty.
Sample script
Consider using a structured approach for your request, which can help in conveying your message clearly and effectively. You can send the request via email, have a conversation in person, or discuss it over the phone.
Hi (Manager’s Name),
I wanted to reach out and request a day off on [insert date] to prioritise my well-being. I’ve been feeling a bit overwhelmed lately, and I believe that taking this time for myself will help me recharge and maintain my productivity at work in the long term. I will ensure that any urgent tasks are addressed or completed before my day off to ensure a smooth workflow.
Thank you for your understanding and support.
(Your Name)
When you are assertive, professional, and honest, you will enhance your communication and relationships at work, ensuring that your needs are understood and respected.
How to Spend Your Mental Health Day
Ensure your mental health day is dedicated solely to restorative activities. So, anything that enhances your well-being, such as getting enough sleep, taking nature walks, reading, journaling, and engaging in light exercise. It’s important to avoid feeling guilty about your mental health day as its time taken to decompress rather than an opportunity to catch up on housework or emails. You should tailor your day to meet your personal wellbeing goals, whether that involves relaxation, fun activities, or even therapeutic practices, which can significantly improve your overall mental and emotional health and wellbeing.
- Go for a walk in nature
- Take a nap or sleep in
- Do a guided meditation or breathwork
- Read a book just for fun
- Journal your thoughts or emotions
- Unplug from social media and emails
- Listen to calming music or a podcast
- Try a creative hobby like painting or baking
- Soak in a warm bath
- Call a friend or loved one for a light-hearted chat
- Do some light exercise, like yoga or swimming
Tips for Making Mental Health Days Work
These three tips will help you make the most of your mental health day and plan ahead to promote positive mental health and wellbeing in the future.
Plan ahead
If possible, plan ahead, especially if your absence will directly impact others in the workplace. Consider informing your human resources department or direct manager at least a few days in advance so that your team is prepared in your absence.
Set boundaries
When you have a mental health day approved, ensure you set healthy boundaries to focus on restorative activities. Communicate your availability clearly to minimise work-related interruptions during this time.
Long-term strategies
If, after your mental health day, you notice that you are consistently feeling burned out, it may be beneficial to follow up with long-term strategies to protect your well-being in the workplace. Discuss your mental health needs with a trusted manager or human resources so that a plan can be put in place to support your future health.
Promote a Culture That Supports Mental Health Days
As a leader, take the initiative to champion the values you want to promote for wellbeing in the workplace. Demonstrate that it’s acceptable to take a step back for mental health reasons. Work to incorporate mental health considerations into workplace policies, ensuring they are comprehensive and supportive. Additionally, encourage open discussions about emotional wellbeing and make them a natural and important part of your workplace culture.
Taking care of your mental health is not just a luxury – it’s essential for your overall well-being and continued ability to function effectively in both your personal and professional life. So, if you ever feel overwhelmed or drained, it’s important to remember that it’s perfectly acceptable to take a break. Giving yourself permission to rest can make a significant difference in how you manage stress and recharge, ultimately supporting your long-term career success.
When was the last time you really checked in with yourself? Assessing your mental health and wellbeing in the workplace can significantly improve your quality of life.
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