How to Take An Effective Mental Health Day

Let’s set the scene: you’re on your fifth snooze, estimating you have one more left before you’re officially late.

Your brain is telling you that your bed is the safest place in the world right now, and your body is firmly in the “not today” camp. The stress, the overwhelm, the never-ending list of responsibilities—it all feels like too much, and today is not the day to deal with all of that.

You’re in desperate need of a mental health day, but here’s the problem: You’re not exactly sure what that means, how to make it “count,” or whether it's even possible to fully disconnect when you feel like the world is always demanding your attention.

We’ve all been there: that moment when you wake up feeling drained, overwhelmed, and just... off. It’s not just a bad day—it’s a mental health day in the making. But how do you make the most of it, especially when you feel like you’ve been running on empty for too long?

Taking an effective mental health day isn’t just about “checking out” for a few hours. It’s about genuinely caring for your mind and body to recharge and reset. Here’s how to make sure your day off works for you—not just as a break, but as an opportunity to truly restore.

Step 1: Recognize That “Doing Nothing” Isn’t Always a Waste

First things first—ditch the guilt. We live in a world where productivity is king, and we’re taught that if we’re not doing something "useful" every second of the day, we’re somehow falling behind. But here's the truth: Taking a mental health day is useful. In fact, it’s probably one of the most important things you can do to prevent burnout. Think of it like a phone that’s running low on battery. At some point, if you don’t plug it in and let it recharge, it won’t work at all.

When you're on a mental health day, don't pressure yourself to “accomplish” anything. Sometimes, the most restorative thing you can do is nothing at all. It’s okay to just exist for a while. Take a walk. Stare out the window. Allow your mind to wander without a to-do list attached to it. You’ll be amazed at how much better you feel when you stop forcing yourself to be “productive.”

Step 2: Spend Time Doing What Feels Good (Not What You “Should” Do)

Here’s where the magic happens: once you’ve shed that guilt, think about what actually makes you feel good. And I mean genuinely good—not “I should be cleaning the house” good, but “this is making me smile” good.

Maybe that’s taking a bubble bath and reading a book. Maybe it’s watching an entire season of that guilty-pleasure show you’ve been ignoring. Maybe it’s going for a run to clear your head, or maybe it’s ordering your favorite comfort food and spending the day in pajamas. The key is to tune out the “shoulds” and really focus on what makes you feel at ease.

A mental health day isn’t about checking off boxes; it’s about checking in with yourself. What does your body need? What does your soul crave? Whether it's the simplicity of quiet or the joy of indulgence, listen to what your mind and body are asking for.

Step 3: Disconnect, But Don’t Isolate

Now, let’s talk about the great debate: Should you stay off social media or should you just “disconnect” in the traditional sense?

The answer depends on you, but generally, the more disconnected you are from digital noise, the better. Sure, it’s nice to scroll through cute cat videos or catch up with friends, but if you’re scrolling endlessly through social media or your email inbox, you’re still in “work mode” mentally. Try this: Put your phone on airplane mode, or if that’s too extreme, turn off notifications for the day. Set an intention to really “check out” from digital life, even if it's just for a few hours.

But also—don’t isolate yourself. If the idea of total solitude sounds like too much, consider a low-key hangout with a friend who “gets it.” Sometimes, the best therapy is a chat with someone who knows how to make you laugh without any pressure. Isolation can feel heavy, and it's always good to balance alone time with connections that lift you up.

Step 5: Return to the World (But Take It Slow)

You’ve spent the day recharging, and now it’s time to re-enter the world. But don’t rush it. Take your time getting back to your usual pace. After all, you’ve spent the day nurturing yourself—there’s no reason to dive back into stress headfirst. Ease into your evening, perhaps with a warm cup of tea or a relaxing activity. Avoid the temptation to jump right back into your work or responsibilities.

Remember: taking an effective mental health day isn’t about “getting everything done” when you return, it’s about slowly reconnecting with the world without losing the peace you’ve just cultivated.

Final Thoughts

Mental health days aren’t a luxury—they’re a necessity. We all need them from time to time, and the key is not just taking the day off, but making it count. So, give yourself permission to take a breather, to rest, and to restore. Your mind, body, and spirit will thank you for it. And next time you feel the weight of the world on your shoulders, know that you don’t have to carry it alone—sometimes, all you need is a day to breathe.

And hey, after a day of self-care, that to-do list? It can wait.