Seven signs you need to take a mental health day

Photo by Noah Silliman on Unsplash

Caring for our mental health is more important than ever.

Burnout, anxiety, and depression have all been amplified by stressors like the COVID-19 pandemic, financial instability, political unrest, climate change, and so much more. The unprecedented situation we find ourselves in touches the fabric of all our lives—and it’s no surprise that it’s also leading to a mental health crisis.

What is a mental health day?
Ultimately, it’s what it sounds like: taking the time away from your work or other priorities to take care of yourself. It might mean taking 15 minutes to reset in the middle of a workday for some. For others, it may mean taking an entire day off once a month to recharge and tackle the upcoming weeks better.

How do I know if I need one?
Burnout isn’t healthy despite how normal it may feel in our #hustleculture. It takes a mental toll and can lead to symptoms that overlap with many mental illnesses. Plus: It’s not sustainable.
It’s crucial to take note of signs of burnout, and the earlier, the better. That way, you can take action before you’re in full-blown burnout mode.

Sign #1: You’re more disorganized than usual
Most of us aren't naturally as organized as Marie Kondo. Still, if you’re usually pretty put together and notice that lately, you've been losing track of tasks or your bedroom floor's become a tornado of clothing, it may be a clue that you need a break. When running on fumes, you're not at peak functioning, and it’s easier to make small mistakes or become less organized.

Sign #2: You’re exhausted all the time
If you find that for several days in a row, you’re struggling with insomnia, have trouble getting out of bed each morning, or still feel tired even when you get enough sleep, it could be your brain’s way of sending out a warning that something’s amiss and you need some time off. If this is the case, it may be time to take a few days away from your duties to disconnect and ramp up the self-care and possibly even evaluate how your job or current lifestyle fits into your life.

Sign #3: You’re overly emotional
Similarly, if you find yourself tearing up at work over a personal issue, it could indicate that something’s off regarding your mental health. Our emotions can drive our functional abilities at work. These limits in our functional abilities can guide our thoughts and feelings and heighten them. When your emotions are magnified or seem uncontrollable, taking a day to refresh can be vital to setting things right — as can getting professional help if you think that isn't enough.

Sign #4: You're fighting with everyone
Even the most easygoing of their friends or co-workers can get impatient or testy when they need time off. If you’re becoming snappy or snarky with the people around you, it may take a day to decompress. Pay close attention to how you react to situations and people — say, if you curse during a meeting when you usually wouldn't or shout at an employee instead of speaking calmly.

Sign #5: You're having trouble concentrating
When a task that usually takes just a few minutes ends up taking you an hour or a project you hand in is covered in mistakes you'd otherwise catch, it could mean you need a break from your daily grind. Cognitively, when we’re feeling burnt out, we can have difficulty concentrating and memory. As a result, our thoughts can feel either too slow or too fast, making mental errors on routine tasks. A mental health day can help boost your concentration and get you back to normal.

Sign #6: You're feeling physically sick
Everyone reacts to stress differently, but many people experience physiological responses when their mental health needs tuning up. For example, note if you feel increased muscle tension or have more frequent headaches. Or, perhaps you have an upset stomach, notice muscle cramps, or feel more fatigued. Of course, these kinds of problems can be signs of a physical illness, but if you've ruled that out, consider that they may instead be tied to your mental well-being and indicate that something’s wrong.

Sign #7: Other people notice that you're not yourself
Sometimes, we’re just not great at self-assessment, so if the people around you begin making comments — such as seeing if you need help or asking if you’re doing OK — it may mean it’s time to be more present and see how you’re feeling. No one can run at full speed all the time; though that may be an expectation you have for yourself, it’s unattainable.

How to ask for a mental health day
If you're worried that your boss will judge you because of the request, there is no mandate that you tell your employer it is a ‘mental health day.' Instead, you can ask for a personal, sick, or vacation day, which tends to have less stigma yet serve a similar function. Taking the day off to rest, recuperate, gain composure, hydrate, eat well, and get our bodies — and minds — back to top functioning shape is no different than taking a sick day.

You could say: “I want to finish this project and have it succeed; I need a day to step away from the challenges and focus on the possibilities.” Or, “I need a break, and I want to take one before I break. So I am taking tomorrow off and will return ready to find the solutions we need.”

Once you've approved your request, please don't worry about the work you're missing. Instead, make sure to take it off — no phone calls from work and no emails either. Instead of working, do the things that recharge your energy. It could be sleeping, taking a long walk, an afternoon of retail therapy, and lunch. The goal is to relax and savor every moment of your time off; the alarm clock will go out again tomorrow.

You can also figure out how you need the day off during your time off or shortly afterward. That can mean creating an action plan for prioritizing your mental health going forward or talking about your stress with a friend or therapist. 

Hopefully, you should feel more rested and energized when you return to work. However, if your job continues to harm your mental health, it might be time to re-evaluate your situation and find a better fit path.