Prioritizing You: A Guide to Taking a Mental Health Day
Yesterday, I spoke about ways to mitigate burnout at work and I wanted to expand on that by addressing a question that often shows up in the therapy room: “How can I effectively take a mental health day and not feel guilty about it?”
Think about it, when were are sick with the flu or suffering from a painful migraine, we often do not even question whether or not we should take the day off. Just as physical health requires rest and recuperation, our minds need a break too. So it is important that we prioritize this as well.
Before diving into the how-tos, it's crucial to recognize when you need a mental health day. Signs include:
persistent stress
anxiety
fatigue
decreased concentration
general sense of being overwhelmed.
Trust your instincts; if something doesn't feel right, it's time to take action.
Plan Ahead:
Choose the Right Day: Ideally, plan your mental health day on a day when your absence won't disrupt work significantly. Avoid important meetings or deadlines.
Notify Your Supervisor: Be proactive and let your supervisor know about your plan in advance. Clear communication ensures there are no surprises.
Preparing for Your Mental Health Day:
Set Boundaries: Communicate your boundaries in advance. Make it clear that you won't be checking emails or attending work-related calls during your mental health day.
Turn on Out-of-Office Notifications: Configure your email and messaging apps to indicate that you're taking a day off and will be unavailable.
Finish Pending Tasks: Try to wrap up any critical tasks before your day off to minimize stress about unfinished work.
On Your Mental Health Day:
Disconnect: Unplug from work-related emails, calls, and messages. This day is for you and your well-being.
Sleep In: Start your day by allowing yourself to sleep in, if possible. Adequate rest is essential for mental rejuvenation.
Engage in Relaxation: Dedicate time to relaxation activities that soothe your mind and body, such as meditation, yoga, or a warm bath.
Physical Activity: Engage in light physical activity, like a walk in nature or gentle stretching exercises. Physical movement can boost mood and reduce stress.
Read, Write, Reflect: Spend some time reading a book, journaling your thoughts, or simply reflecting on your feelings and needs.
Connect with Supportive People: Reach out to friends or loved ones for emotional support. Sharing your thoughts and feelings can be therapeutic.
Pamper Yourself: Treat yourself to activities you enjoy, whether it's a spa day, a favorite movie, or indulging in your favorite meal.
Returning to Work:
Transition Slowly: As your mental health day comes to an end, ease back into work gently. Start by checking emails and catching up on any pressing matters.
Plan for the Future: Reflect on what you've learned from your mental health day and implement strategies to prevent burnout in the future. This could include setting better work boundaries or seeking professional help if necessary.
Taking a mental health day is not a sign of weakness but a proactive step toward maintaining a healthy work-life balance. By recognizing when you need a break and following these steps, you can recharge your mind, reduce stress, and ensure that you bring your best self to work and life. Remember, your mental health matters, and taking care of it should always be a priority.
