How to Take An Effective Mental Health Day 

Written By Kim Milone

Rest is not weakness. It’s wisdom.

We all know we’re allowed to take mental health days. But how often do we actually take them—and when we do, how often do we spend them doomscrolling or catching up on laundry?

The truth is, most of us aren’t great at rest. And when we’re overwhelmed, burned out, or emotionally raw, it can be hard to know what we actually need.

An effective mental health day isn’t about checking out completely. It’s about checking in—to your body, your breath, your emotional landscape. It’s a day to regulate your nervous system and reclaim a sense of spaciousness. Here’s how to do it well.

1. Name the Need

Before you even start your day off, pause and ask yourself:

  • Am I emotionally drained?

  • Do I feel anxious or overstimulated?

  • Is my body exhausted?

  • Am I trying to push through pain?

Naming your need helps you match your mental health day to what will actually nourish you. For example:

  • Overwhelm = grounding and quiet

  • Burnout = sensory rest and nature

  • Loneliness = connection and gentle presence

  • Grief = space and compassion

This is your first act of mindfulness—being honest about where you are.

2. Don’t Just Cancel Work—Cancel Expectations

A common trap is turning your “day off” into a catch-up day. You clean, answer texts, finally schedule those appointments, and by 6 p.m. you’re somehow more depleted.

Give yourself permission to do less. This is a day for restoration, not productivity.

Try this:

  • Turn off notifications

  • Put an “away” message on email

  • Let loved ones know you’re taking space

Even one day of boundary-protected stillness can calm a frazzled nervous system.

3. Regulate First, Reflect Later

Start your day with nervous system regulation before you journal, process, or problem-solve. This helps you move out of reactivity and into grounded presence.

Try one or two of these:

  • 10-minute guided meditation (start here with a body scan)

  • Nature walk (no phone)

  • Breathwork: Inhale for 4, exhale for 6

  • Legs up the wall or a restorative yoga pose

  • Rocking, humming, or gentle stretching

Once your body feels more regulated, then reflect:

What do I need more of? What do I need less of?

4. Nourish, Don’t Numb

It’s tempting to order junk food or binge a show all day—and sometimes that’s okay. But true nourishment helps you feel better after, not just during.

Nourishing mental health day options:

  • Eat a warm, protein-rich meal

  • Drink water and soothing tea

  • Take a slow bath or shower

  • Watch or read something uplifting (comedy, nature, poetry)

  • Do something tactile: knit, garden, paint, cook

If you scroll or Netflix, do it mindfully. Ask: Is this helping me feel connected, or is it numbing me out?

5. Connect Wisely

If you’re feeling lonely or disconnected, reach out intentionally. You don’t need to make small talk—just name your need.

Sample texts:

  • “Hey, I’m taking a mental health day. Want to walk or sit on the porch together?”

  • “Can we talk for 10 minutes? I just need to hear a friendly voice.”

  • “I don’t need advice—just a kind ear today.”

Community is part of healing. So is solitude. Choose what supports you right now.

6. End Gently

As your mental health day winds down, resist the urge to gear up again. Instead, transition back with care.

Try this:

  • Light a candle and take three conscious breaths

  • Write a few lines in a journal:

    “One thing I learned today is…”
    “Tomorrow, I want to bring this feeling of ___ with me.”

  • Go to bed early, without rushing or overstimulation

Final Thoughts

You don’t need to earn rest. You don’t need to justify needing a break. You’re allowed to be a full human—tired, tender, messy, and wise.

Taking an intentional mental health day isn’t selfish. It’s revolutionary. Especially in a culture that praises burnout and numbs discomfort.

Your nervous system deserves softness. Your mind deserves quiet. Your spirit deserves care.

Resources

Kim Milone
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