You take time off work for a vacation because it’s a culturally acceptable reason to rest and restore your body. But what about your brain? If your mind is overloaded, your work suffers. In conversations about taking a mental health day, I’ve heard opinions running the gamut from eye rolls to enthusiasm. Of course, this made me curious.
Why Take a Mental Health Day?
It’s like resting a strained muscle. Pushing through the discomfort doesn’t make you tougher, it wears you down. If you’re feeling mentally exhausted, overwhelmed, or unmotivated, this shows up in your work through mistakes, slow responses, or irritability. Would you trust your job performance after three nights of bad sleep and three days of nonstop Zoom calls? If you catch yourself zoning out in meetings, dreading small tasks, or struggling to care about the outcome of your work, it’s time to step away and reset. How often you take one depends on your workload. Does it regularly drain you? Then maybe quarterly is a good cadence. Do you usually need a break after an intense project? Then schedule one for immediately after delivery. Create a personal system that accommodates the pace of your work and makes it sustainable.
How Do You Request One?
Some people I spoke with worried taking time off for mental health would make them appear unreliable or weak. The good news is more organizations recognize that productivity depends on sustainable work habits. Unlike calling in sick with the flu, a mental health day is best planned ahead. Choose a day that doesn’t interfere with deadlines, major events, or key meetings and give your manager as much notice as possible. Communicate clearly and keep the focus on coverage and continuity.
If your workplace is supportive: Be direct. For example say, “I’d like to take a mental health day next Friday. I’ll make sure everything is on track before I’m out, and I’ll loop in [Teammate] on anything that might come up.” After your manager approves it, coordinate coverage of your projects. Let coworkers know who to contact while you’re out and make sure that person has all the resources they need. Offer to return the favor when they take a day off.
If not: Be indirect. Label your request the term your company uses for flexible paid time off. Usually it’s called a personal day or a vacation day. You don’t have to explain how you intend to use it. For example say, “I’d like to request a personal day for Thursday. My workload is covered and I’ll be back Friday.”
What Should You Do on One?
Nothing: Turn off your laptop. Watch a show. Lie on the couch. Do not feel guilty.
Spend time with people you like: Meet a friend for coffee or lunch. Visit a sibling. Talk to someone who doesn’t expect work talk. Social connection lowers stress and boosts mood.
Roam if you want to: Take a long walk, go to a hot-yoga class, or bike around your neighborhood. The goal is to boost your energy not your fitness.
Something just for you: Read a book. Cook a slow meal. Run errands you’ve been avoiding. Clear clutter. Anything that restores your sense of control.
Volunteer: Spend an hour helping someone else. This could be anything from packing food at a local pantry to helping a student learn to read. There are many local nonprofits who need help.
What is your take on a mental health day? Please share in the comments.