Is It Okay To Take Mental Health Days?

It’s often easy to tell your boss “I’m sick,” but it might be harder to say, “I’m feeling a bit burned out and need a break.” But next time you feel like you need time to destress or detach from your workplace, experts recommend that you shouldn’t hesitate: This time gives you the space to unplug, reset and come back to your role recharged. And employers should encourage this time, as well, in order to build healthier, more productive and more engaged teams.?

By Helen Harris ?

Most everyone has taken a sick day: You wake up with a cold, a fever or other symptoms that affect a productive work day and could potentially spread to your coworkers. So you call in sick, rest up, go to the doctor and come in when you’re feeling better.?

Then there are days you experience emotional symptoms that aren’t diagnosed with a thermometer or outward indicators such as a cough, runny nose or sore throat.

Maybe you’re having panic attacks or a shorter fuse than usual with your friends and family. These are just a few signs of needing time to regroup, recenter, and rest. You need a mental health break.?

What exactly is a mental health day? The Mayo Clinic describes it as a limited time away from your usual responsibilities with the intention of recharging and rejuvenating your mental health.?

This time — which could be an hour, half-day or even a month away from a stressful situation — is an intentional act that alleviates distress, poor mood and motivation. This stint also should improve attitude, morale, functioning, efficiency and overall well-being.

So how do you know when you’re due for a mental health day versus when you’re just having a bad week? And what are the benefits of taking a break??

Benefits of Taking a Mental Health Day

“A mental health day can allow a person to have time to take care of their mental health and engage in self care,” reported Talkspace therapist Bisma Anwar, LMHC . “This can be a day to focus on relaxation and coping from daily stressors. It can be really beneficial to take a mental health day, so there’s a break from the usual hectic routine which can also be a trigger for mental health issues. Having a free, unstructured day can allow the person to let go of negative thoughts and feelings that usually come up in response to stress and anxiety.”

Mayo Clinic reports that the main benefit of this time away from your responsibilities and stress is to help refocus and recharge the brain and body.

But it lists other benefits including reduced isolation and loneliness, improved resiliency, prevention of a mental health crisis, increased productivity, reduced presenteeism and long-term absenteeism and improved physical health.?

And in order to maintain long-term health and not hit the hypothetical “wall” in your work or personal life, Paula Christensen, certified professional resume writer and interview coach, recommends doing the following in lieu of or in addition to regular mental health days:?

• Disconnect from work whenever possible.
• Set boundaries for when you will and will not work outside your normally scheduled hours.
• Build breaks in your schedule.
• Prioritize exercise and spending time outside.
• Get together with friends; authentic social connection helps disrupt anxiety.
• Consider therapy.

How To Best Spend Your Mental Health Day Off?

It may be tempting to turn on the tv, pick up a good book and sip on a cup of tea — but mental health days are best spent if planned and if you are productive, according to Mayo Clinic.?

Here are a few pointers it recommends:?

• Disconnect from social media and take time for self-reflection. Consider taking a few minutes for journaling, calling friends and family or taking a walk.?
• Review your goals and reflect on the changes you have made or plan to make. Do you have a closet that needs organizing? Something as simple as this can increase your sense of mastery and accomplishment.
• Flex your creativity muscles. Consider baking, writing, playing a musical instrument — whatever you usually don’t have time for.?
• Get moving or spend some time outdoors. Take time to engage in whatever kind of exercise you enjoy, or just sit in your favorite park. Being around nature is rejuvenating to the body and mind.

When and Why To Take a Mental Health Day?

“If you find yourself having difficulty focusing or showing a lack of motivation — or maybe you're less productive or you are coming off something highly intensive — these are all times that would be good to take a mental health day,” said Melanie Mitchell-Wexler, career coach, former recruiter of 20 years, and LinkedIn strategist.?

Caroline Castrillon , career coach, freelance writer and marketing expert, says mental health days can’t and won’t always be planned. While it would be nice to be able to fit them into your calendar, that notion often runs counterintuitive to the purpose mental health days serve.?

“[A mental health day] is when you need it,” said Castrillon. “You can consider scheduling it ahead of time, but if you wake up one morning and find yourself really struggling, then it might be a sign you need that day to relax and clear your mind.”

Other signs you might need a time-out from your desk can include the following, as reported by Talkspace:?

You

• are always tired?
• are constantly sick?
• lose your temper easily?
• feel disconnected from those around you?
• have started eating more or less and/or drinking more or less?
• have trouble focusing
• dread going to work/are frequently anxious about work

And these symptoms are increasing among U.S. workers — heightening the need for both employers and workers to understand the importance of pausing work and taking a break when needed.?

It may not come as a surprise to you that one major catalyst for workplace stress was COVID-19. Mayo Clinic reports that there was a major increase in the number of adults in the U.S. who reported symptoms of stress, anxiety, depression and insomnia during the pandemic, compared with surveys before the pandemic.?

According to the American Psychological Association, as in 2020, American workers saw heightened rates of burnout in 2021. And according to APA’s 2021 Work and Well-being Survey of 1,501 U.S. adult workers, 79% of employees had experienced work-related stress in the month before the survey.?

The APA collected the following data:

• Nearly three in five employees reported negative impacts of work-related stress.
• This work-related stress included lack of interest, motivation, or energy (26%) and lack of effort at work (19%).?
• 36% of workers reported cognitive weariness.
• 32% of workers reported emotional exhaustion.
• 44% of workers reported physical fatigue — a 38% increase since 2019.

APA also stated that while burnout is prevalent in all professions, it is more common in some than others — specifically teachers and health care workers.?

“We’ve known people in these occupations have always had higher rates of burnout, but it’s been so much harder to keep up with the demands during a pandemic in caretaking professions,” said Christina Maslach , PhD, a professor emerita of psychology at the University of California, Berkeley, and a core researcher at the university’s Healthy Workplaces Center.

Employers’ Stance on Mental Health Days

As you can see from the data above, the last few years have been significantly stressful for employees.?

With that in mind, just how many workplaces are openly embracing mental well-being ??

“We are having far more conversations about mental health than [we were having 20 years ago],” said Mitchell-Wexler. “We have seen employers take initiatives like mental health days, 4-day work weeks and offering extended counseling benefits, but there is still so much that can be done.”?

Mitchell-Wexler said there is still a stigma in most workplaces with understanding the need for mental health days, which is simply a result of a lack of knowledge about the seriousness of mental health and why this is so important.??

So, how can employers do more to understand the importance of mental well-being??

By taking on the real work and changing the culture within the organization, says Mitchell-Wexler.?

And this is not just done by offering a day off here or there or offering remote counseling — but by employers truly connecting the dots and actually doing what they say to build healthier workspaces.?

How To Call in a Mental Health Day

Now that you understand the importance of taking a mental health day, you might also have the question of how to ask for this time when you need it — and if your employer will encourage this vital time for mental recuperation.?

What is the best way to “call in” for a mental timeout??

The short answer: However you most feel comfortable doing so with your current employer.?

”You aren’t required to tell your manager you’re taking a mental health day if you don’t feel comfortable doing so,” said Castrillon. “Instead, you can give the same reason you would if you were taking a sick day, or you can just say that you have some personal items to take care of.”

Castrillon states the exception to this would be if your work culture is supportive of mental well-being and encourages mental health days. If this is the case, you might be more comfortable with transparency.?

Christensen adds that you may also wish to consult your employee handbook (before you need a day off), as some states have paid sick leave laws that you can use for mental health needs.?

“Different rules apply to companies with more than 50 employees, so do some research to find out where your company falls within federal guidelines,” said Christensen. “... If days off for mental health needs are not included under your employer's policies, or if you feel you will be stigmatized at work if you take a mental health day, consider taking a sick day. Mental health conditions and physical health conditions are interconnected, and problems in one area can often affect the other.”??

Above all, if you are having symptoms of burnout or feel you need a short-term break, you must treat your state of mind like an illness. Also, it’s important to take a step back and evaluate if your workplace is a place that values your mental health.

“What would you do if you had an injury or had the flu?” said Wexler. “You would take time off, right? And you probably wouldn’t even think about doing it. [Mental health days] are not a selfish ask, and taking care of your emotional health is necessary. Make yourself a priority, and take care of yourself first and foremost.”?

Top Takeaways?

Is It Okay To Take Mental Health Days??

• A mental health break is a limited time away from your usual responsibilities to recharge and rejuvenate your mental health.?
• There is no time limit on a mental health break, but it should be long enough to improve attitude, morale, functioning, efficiency and overall well-being.
• Mental health days are best spent engaging in productive activities that revitalize your mind and spirit.?
• Burnout is prevalent in all professions but is more common in some than others — specifically among teachers and health care workers.?
• “If you find yourself having difficulty focusing or showing a lack of motivation — or maybe you're less productive or you are coming off something highly intensive — these are all times that would be good to take a mental health day.”
• It’s critical to treat your mind and its well being just as you would when you are sick; take time off when you are showing symptoms of burnout, and make sure your workplace is a place that values your mental health.