8 Smart Tips for Taking a Mental Health Day Off…

You may have heard taking care of your mental health should be a regular concern. Most people know however taking a Mental Health day is not as simple as, say, taking a sick day with the common cold.

First, there are many reasons you might need a mental health day. You might be dealing with an existing mental health condition that flares up from time to time (ie: you can't get out of bed). Or maybe you're not digging your job. Maybe you’re in a situation at work with prolonged stress and just need to reset and recover. You could be going through a relationship reset. Some are dealing with grief over the loss of a family member. There are many things that can weigh you down beyond your natural capacity to respond. And remember, we're all different. For this reason your Mental Health care should be customized to fit your personal needs.

Here are a few tips from licensed therapist Silke Rudolf-Andre for making the most out of a Mental Health day. From deciding when to take them and how to spend them.

1. Mental Health days are a way to maintain your health.
Ideally speaking, mental health days would be something you regularly use in your routine to prevent getting to a more desperate place. Silke Rudolf-Andre, a licensed marriage and family therapist urges clients to notice signs of work fatigue early. Instead of forcing your way through it, think of using a proactive approach to Mental health by allowing yourself an occasional day off for rest and self care.

Of course this is easier said than done. Western culture emphasizes productivity over Mental Health and often pushes us to overwork ourselves. Mental Health days aren't viewed the same as, say, taking a day off for a Dentist appointment. And for some this can lead to burnout. At this point, Mental Health days often take on a different purpose. Instead of being preventative care they are used to pull ourselves out of a hole.

Too often people imagine they must be deep in struggle before they’re allowed to take a break. But caring for yourself in advance is precisely the way to avoid burnout. So try to respect your body- and what you're feeling. See Mental Health days as a mandate, like you would a project deadline or something similar.

Sometimes, a Mental Health day can be taken for reasons having nothing to do with your job. The cause can be something unexpected such as an illness or a disappointing life event. Listen to your body and your instincts. If you think you're in need of a day off to recharge- you likely are.

2. Actually unplug from work.
Far too many people take time off of work only to remain connected by checking emails or spending the day thinking about events connected to their jobs. Experts agree a Mental Health day should be free from these distractions. The best advice: try to resist the urge and stay unplugged on your day off if at all possible. Therapist Silke Rudolf-Andre recommends going screen-free for the entire day if you can. She says "staying off the grid will give you the personal time you need to rest and recover". For those having a difficult time achieving this state of mind she reminds that Mental Health breaks are not only important for your own well being but also beneficial for your work. Tell yourself you're doing both you and your Job a favor by taking the necessary time away. "Workers who overspend themselves are among those with higher rates of job dissatisfaction and burnout which, in turn, lowers productivity," says Rudolf-Andre.

3. It's okay to do nothing.
Sometimes a mental health day can be nothing more than surviving the mental health symptoms you're experiencing and practicing self-care in the small ways you can manage. And that’s alright. On these days, Rudolf-Andre suggests you listen to your inner voice. “The essence of self-care is positive self-talk,” she says. “When you’re having a hard time, your inner voice needs to be loving, kind and supportive. Be your own best friend. Don't feel guilty just for taking a much needed break.”

4. Connect with other people.
Social connections are a big key to self-care in general. Reaching out to friends or loved ones, whether by hanging out or with a simple call can be a huge boost on days when stress and anxiety are getting the best of you.

Of course, given when the need arises, which might be in the middle of a regular workday, you might need to be a little creative. One example of a short break could be catching up with a friend by writing a lengthy and/or thoughtful email. Just being around other people can also help. The Library, a Coffee shop or the act of giving through a volunteer shift could do wonders for you.

5. Nature can work wonders.
You might have already heard about the healing power of nature. Taking a walk outdoors among the trees can be incredibly re-centering. So much so there is a growing body of scientific knowledge devoted to the understanding- called "ecotherapy". Research has shown that more time in nature can not only reduce stress, anxiety and depression therapy but it also raises natural immunity. How about that? And excursions into nature don't have to take the form of an exhausting hike into the wilderness. More easily, a walk in a nearby park will do.

6. Tackle your to-do list.
Taking a break from your job just to turn around and do more work might not sound therapeutic. But it can be a good use of your mental health day. In the normal course of life chores, errands and other obligations can quickly add up and make us feel buried under a mountain of unfinished tasks. This can be a tremendous source of anxiety. Sometimes, you need a day to handle all the things you're just not handling.

Another good use of time in service to your mental health might be the contemplation or planning towards a change in your life. If you're one that doesn't particularly like your job, or see it as healthy or sustainable you should probably be considering a change. Taking a day off to update your résumé and write cover letters might not be restorative but it definitely could be transformative in the long run.

7. Do something creative.
The essence of a good mental health day is often connectedness. Whether it be connecting with others or the World around you (through nature). When you’re feeling worn out from the work you must do to earn a living, try creating something just for the pleasure of it. This could include writing or journaling, dancing, drawing or just singing along to the radio. The idea is to use a different part of your brain that you don't get to utilize regularly at work.

To take the idea further: try doing something altogether new for the first time. By participating in new experiences, you’re creating new memories associated with joy that you can draw on later.

8. Mental health days aren’t a magic bullet.
Mental health days can be relaxing and restorative- but they're not a magic bullet. You won't return to work the next day as a fully relaxed and a 'new person'. Keep your expectations reasonable. These days are like small doses of wellness. They work better when approached with regular practice.

If you can't take the full day off then make do with what you can. On your lunch break get outside or go out to lunch for a change. Even a walk around the block will help. The key is to pay attention to signs of fatigue and address them promptly as needed. The more you infuse your workplace life with healthy habits, the more effective your mental health days will be when you take them.

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