How To Know If A Mental Health Day Is Just What You Need

This article includes discussions of mental health issues.

We all experience days when we're feeling less than our best. Day after day focusing on careers, families, finances, friends, health, and the rest of our responsibilities can leave many feeling overwhelmed, burnt out, and drained. This is why mental health care has become a big topic of conversation in recent years, and more and more people are learning that it is a crucial part of self-care and happiness. It's important to tend to the mind, just as we care for the body.

A mental health day is commonly known as a day when you step away from your normal routine, responsibilities, or work. For some, it may mean staying home all day and enjoying the benefits of relaxing in bed, taking a bubble bath, getting some extra sleep, reading a book, or watching a movie. For others, a mental health day could include meditating, soaking up the sun, getting fresh air and exercise, or simply spending time with loved ones. Whatever helps you to decompress and makes you happy can be part of a good mental health day, within reason.

The benefits of a mental health day are undeniable. Taking time away from the hustle and bustle of your daily routine can help you to recharge, de-stress, and set new intentions. There are some telltale signs that you are in need of a mental health day.

It seems that some days we wake up feeling energized and ready for the day. We smile at the people we meet along the way, and feel genuinely happy and content. However, we may not be as energetic other days. If you're experiencing frequent low moods and lack of energy, this could be a big sign that it's time for you to take a mental health day. If you find yourself waking up day after day feeling down, then it may be worthwhile to actively switch up your routine to incorporate self-care.

"White knuckling your way through these low moods will likely lead to a decrease in functioning at work and in your personal life," Dr. Sabrina Romanoff, a licensed clinical psychologist, tells The Zoe Report. Romanoff adds that going outside, moving your body, watching your favorite TV show, or having a conversation with a trusted friend could be enough to lift your mood. Something as simple as taking a walk could have you feeling happier and healthier — especially if you can enjoy a new environment and expand your perspective.

Getting out of your usual routine and taking time to do something nice for yourself could be just the spark you need to elevate your mood and begin to feel more like the happier version of yourself again, which will help you be more productive and energetic in your daily life.

If you or someone you know needs help with mental health, please contact the Crisis Text Line by texting HOME to 741741, call the National Alliance on Mental Illness helpline at 1-800-950-NAMI (6264), or visit the National Institute of Mental Health website.

According to Talkspace, one sign that your mental health is suffering is a shift in your sleeping patterns. If you find yourself unable to fall asleep at night — lying awake worrying or going over all the things you need to accomplish — or you do the opposite and sleep more than usual, there may be a problem that needs to be addressed.

Sleep is one of the most important aspects of wellness, and interruptions in your sleep patterns can cause a lot of issues with mental and physical health. Lack of sleep may impact weight management, memory and cognitive skills, heart health, and your immune system, per Sleep Foundation. Sleep interruptions can also cause your body to get run down so that you find yourself getting sick more often, whether it's with the flu, common cold, or something more serious. Regular illness is a sign that taking a mental health day might give you valuable space for rest and recovery, in combination with whatever your doctor has recommended.

Many factors may improve your sleep, including eating nutrient-rich meals and exercising to get your heart rate up during the day. Columbia's psychiatry department suggests maintaining the same daily schedule for waking and sleeping. Re-teaching your body how and when to relax could be a key to strengthening your mental health, as well. Avoid bright lights (including your phone screen) and loud noises in your sleep space. Persistent sleep problems may not be solved with a mental health day, so sleep specialists might be worth considering.

If you or someone you know needs help with mental health, please contact the Crisis Text Line by texting HOME to 741741, call the National Alliance on Mental Illness helpline at 1-800-950-NAMI (6264), or visit the National Institute of Mental Health website.

When you're feeling stressed, burnt out, depressed, or overwhelmed, those issues may be evidenced by a decrease in motivation, per Choosing Therapy. While some days you might find yourself happily working, cleaning, cooking, and doing all of the productive tasks in your life, other days it might be a chore just to get out of bed. If you're dreading going to work or have a hard time concentrating and getting things done once you begin working, then consider scheduling a break and planning a mental health day.

Lack of motivation can come in many forms. Maybe you're having trouble doing simple tasks like getting in the shower or washing the dishes, or perhaps the stress of family or work issues could be dragging you down and leaving you fatigued and anxious. Motivation is a key factor in getting things done. When we lack the energy, focus, or care to do daily tasks, it's clear that some changes need to be made. 

Mayo Clinic notes that mental health breaks — which don't necessarily have to be exactly one day — are good for attitude, morale, and gratitude. Taking time away can help you realign your goals. Recharging your physical and mental batteries could lead you to tackle seemingly mundane or daunting tasks. Perhaps you'll get back into the flow of your routine or create a new routine that works for you. When you return to those tasks, you may feel more productive and resilient.

Whether you find yourself craving a juicy hamburger, a plate of pasta, a crisp salad, or a mix of those choices, everyone's eating habits are different. Some like to eat cleanly, choosing organic, non-processed foods, others are vegan or vegetarian, and some simply eat whatever they enjoy most. We all know our typical eating habits and health approach. If you begin to stray from your food norms during times when you feel overwhelmed, this could be a big sign that your mental health is off course. Do you find yourself eating more? Whether you're eating bigger portions or indulging in more sweet treats, this could mean that you're using food to comfort yourself during times of stress, per Talkspace.

Meanwhile, eating less than usual, skipping meals, or simply not feeling hungry for extended periods of time could point to problems such as anxiety or depression. It's important to find out what factors or stressors in your life are disrupting your dietary habits. Perhaps you can even find new ways to boost your mental health in the kitchen. 

Eating healthy foods helps your body feel its best and aids in improving your overall health in the long run. A mental health day or two might be a great time to experiment with nutritious but satisfying meals or snacks. Healthline explains that those with anxiety might want to restrict their caffeine, alcohol, and sugar intake. Increased fruits and veggies have been shown to reduce tension and worry. Early research has also shown that a Mediterranean diet might help individuals who struggle with depression.

If you or someone you know needs help with mental health, please contact the Crisis Text Line by texting HOME to 741741, call the National Alliance on Mental Illness helpline at 1-800-950-NAMI (6264), or visit the National Institute of Mental Health website.

One big signal that you need a mental health break is if you're feeling disconnected from the things you love. Maybe you have lost interest in your favorite hobbies, or sadly, spending time with your loved ones. Maybe you used to love your job, but now you feel overwhelmed or anxious about showing up to work. Re-evaluating what you once enjoyed could help you reignite the passion you once felt. 

If you've been feeling less connected to your family, friends, or even your significant other, it may be time for you to work on your mental health. Dr. Stephen Ilardi tells WebMD, "When we're clinically depressed, there's a very strong urge to pull away from others and to shut down. It turns out to be the exact opposite of what we need." You could consider listing your loved ones' names, then try contacting friends and family to gradually reconnect and get a few activities on your schedule.

Another sign that something is off is that those closest to you have noticed a difference in your behavior, mood, or health. If your loved ones are voicing concerns about your mental state, then it's likely time to take necessary steps to care for yourself. Everyone deserves to feel happy, healthy, and productive, and mental health is a huge factor in living your best life. There's no shame in taking time for a mental health day and asking for help when needed.

If you or someone you know needs help with mental health, please contact the Crisis Text Line by texting HOME to 741741, call the National Alliance on Mental Illness helpline at 1-800-950-NAMI (6264), or visit the National Institute of Mental Health website.