How to Take an Effective Mental Health Day (and Actually Feel Better After)
We all hit a wall sometimes — mentally, emotionally, or physically. And when that happens, taking a mental health day can be one of the healthiest moves you make.
But here’s the catch: not all mental health days are actually restorative.
Scrolling all day, avoiding your inbox, and ending the day feeling guilty or more overwhelmed than before? That’s not the reset your brain and body really need.
So let’s talk about how to take a mental health day that actually works.
First, Give Yourself Permission
Taking a mental health day isn’t lazy. It’s not indulgent. It’s not selfish.
It’s a strategic pause — a chance to reset your nervous system, recalibrate your focus, and give your brain the space it needs to breathe. The same way you’d rest a strained muscle, you rest a taxed mind.
So instead of seeing it as a “day off,” think of it as a day on purpose.
Build Your Mental Health Day Around These 4 Pillars:
1. Rest Your Brain, Not Just Your Body
Sleep in a little if you need to — but not all day
Avoid multitasking, background noise, or mindless scrolling
Do one thing at a time, slowly and with intention
Try: reading, taking a quiet walk, journaling, breathing deeply without a goal
2. Move Your Body (Even Just a Little)
Movement helps metabolize stress hormones and recharges energy
No need to hit the gym — try stretching, a short hike, or a YouTube yoga session
Think “gentle and restorative,” not “grind and punish”
3. Do Something Nourishing (Not Just Distracting)
Bingeing TV can feel good for an hour… until it doesn’t
Try a creative, grounding, or joy-building activity
Examples: cooking a new recipe, organizing a small space, spending time outdoors, connecting with someone who fills you up
4. Avoid Re-entry Shock
Before your day ends, prep gently for tomorrow
Write down one or two priorities to help you ease back into your flow
Don’t cram your mental health day with catch-up work — that defeats the point
Bonus: Reflect, Don’t Judge
At the end of the day, take 5 minutes to check in:
Do you feel calmer? Clearer?
What helped?
What would you do differently next time?
Your goal isn’t perfection — it’s progress. You’re training your brain to recognize that rest is productive and pausing is powerful.
When a Day Off Isn’t Enough
If you’re finding that:
Every day feels like you’re pushing through mud
You can’t quiet your thoughts even when you stop
Burnout, anxiety, or brain fog are chronic
...that’s your nervous system asking for deeper support — not just a single day off.
That’s where professional help, lab testing, medication support, or lifestyle psychiatry may come in.
You Deserve More Than Just Survival Mode
A good mental health day isn’t about escaping life — it’s about recalibrating so you can return to it more centered, more grounded, and more like yourself.
If you need help creating a long-term mental wellness plan that goes beyond the occasional day off, I’d love to help.
Marcus Nielson, PMHNP-BC
Founder, Helix Psychiatry
Helping individuals care for their mental health with clarity, purpose, and balance
