5 Steps to Take an Effective Mental Health Day
By Matt Colaciello | March 1, 2024
You work hard. And when you take a day off it’s probably to spend time with family or even be productive in other parts of your life. But what about your mental health? When do you care for it?
A mental health day is a deliberate pause—a breath in the marathon of our lives that allows us to recalibrate our mental and emotional wellbeing. Drawing on my insights from a life of over-working, here's my 5-step guide to making the most of your mental health day, ensuring it's as rejuvenating and effective as possible:
1) Recognize the Need
The first step is acknowledging the need for a break. Signs of burnout, such as diminished motivation, pervasive negativity, and both physical and mental exhaustion, signal it's time to step back. This day is your right, a vital part of maintaining your health in a world that all too often glorifies relentless productivity at the expense of wellbeing. That said, if you’re reading this and you’re feeling suicidal, considering self-harm, or in overwhelming emotional distress, it's crucial to seek the support of a licensed mental health practitioner. You can also reach the Suicide and Crisis Lifeline by calling 988 for immediate support.
2) Set an Intention
The effectiveness of your mental health day begins with intention. Decide in advance how you want to spend this day. While spontaneity has its charms, a little planning can prevent the day from slipping through your fingers. Whether it's scheduling a coaching session, planning a nature walk, or setting time aside for meditation and reflection, your activities should align with your mental health needs, whether that's relaxation, fun, or making changes to reduce stress in your life.
An effective mental health day addresses both immediate relaxation needs and longer-term reflection on life's stressors. Consider activities that disconnect you from the stress of work and daily life and reconnect you with yourself and your joy. This might mean a digital detox, engaging in a hobby you've neglected, or spending time in nature. Equally important is setting aside time for reflection—contemplating your current stressors and considering changes that could lead to a more balanced life.
3) Reflect on which of the Seven Types of Rest You Need Most
To decide what activities would best serve you on your mental health day, it will help to consider the types of rest you most need. Each type addresses different facets of well-being, and recognizing which you lack can transform a day off into a deeply rejuvenating experience.
Start by reflecting on your recent state of mind, physical sensations, and emotional needs.
Have you been feeling physically exhausted, despite getting enough sleep? Physical rest, through activities like yoga or a leisurely walk, might be what you need.
If your mind has been racing with endless to-dos, mental rest could be essential. This could mean practicing mindfulness, journaling, or simply doing something that keeps you in the present moment.
If emotional fatigue has been weighing you down, consider how emotional rest could look for you. This might involve journaling your thoughts and feelings, seeking out a trusted friend for a heart-to-heart, or engaging in self-compassion exercises.
For those feeling the drain from social interactions, social rest by spending time alone or with those who recharge you could be key.
Sensory overload is common in our high-stimulus world. If this resonates, sensory rest—turning off electronic devices, seeking silence, or dimming lights—can help recalibrate your senses.
Creative rest is vital for anyone feeling uninspired or stuck; engaging with art, nature, or music can reawaken your sense of wonder and creativity.
If you’re seeking a deeper sense of connection and purpose, spiritual rest through meditation, prayer, or community service can offer profound solace and renewal.
Remember, the goal isn’t to pack your day with activities but to select those that will most effectively replenish your reserves, allowing you to return to your daily life feeling genuinely refreshed and revitalized.
4) Avoid Common Pitfalls
It's easy to fall into less beneficial ways of spending your day off, such as binge-watching TV or scrolling through social media. While these activities can be relaxing in moderation, they often don't provide the deep reset your mind and body need. Avoid activities that keep you in a passive state of consumption or those that might exacerbate feelings of isolation or negativity.
5) Make It Count
An effective mental health day can serve as a springboard for lasting changes. Use this time to assess aspects of your life that contribute to stress and consider actionable steps you can take to mitigate these stressors. Whether it's delegating tasks, setting healthier boundaries, or seeking support for mental health issues, the insights gained during your mental health day can guide you toward a more balanced and fulfilling life.
Spread the Word: Share the Practice with Others
Though this sixth step is not essential to taking an effective mental health day, it is something to consider. consider sharing about your mental health day to advocate for mental health awareness, both for yourself and among friends. This can be as simple as sharing your experience with others, which not only helps in destigmatizing mental health issues but can also encourage others to take the time they need for their own mental health.
In Conclusion
Let this 5-step guide help you embrace your mental health day as a vital step towards nurturing your overall well-being and setting a positive example for those around you. Taking time to care for your mental health is not a luxury; it's a necessity that empowers you to live your life with renewed energy and purpose.
About the Author
Matt Colaciello is a holistic coach and educator, specializing in integrating mindfulness, spirituality, and Internal Family Systems (IFS) to support personal growth and mental health. With a diverse background that spans global human rights advocacy, Buddhist monastic training, and environmental policy, his approach is rooted in compassion and tailored to meet the unique needs of each individual.