Some mornings, the thought of opening your laptop or heading into work feels completely overwhelming. Maybe you’ve been managing a heavy workload, sleeping poorly, or struggling to find time for yourself. Whatever the reason, your mental health deserves attention.
Taking a mental health day off work can give you space to rest, reset, and address stress before it becomes more difficult to manage. But you don’t need to fill every hour with wellness activities to make the day worthwhile.
A mental health day is time away from work to support your emotional and psychological well-being. It might involve resting, connecting with loved ones, enjoying a hobby, or seeking professional support. The goal is to give yourself what you need, not accomplish another to-do list.
When should you take a mental health day off work?
Everyone experiences work stress occasionally. But when that stress starts affecting your sleep, mood, relationships, or ability to concentrate, it may be time for a break.
Signs you might benefit from a mental health day include:
- Feeling emotionally or physically exhausted
- Dreading work more than usual
- Becoming easily irritated or overwhelmed
- Having difficulty concentrating
- Struggling to disconnect after work
- Feeling less motivated or interested in activities you normally enjoy
The World Health Organization recognizes that excessive workloads, limited control, and unhealthy working conditions can negatively affect mental health.
A day off won’t solve every workplace problem, but it can create space to recognize what needs to change.
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Can you take a mental health day as a sick day?
Often, yes, but the answer depends on your employer’s policies and applicable laws.
Some workplaces allow employees to use sick leave or paid time off for mental health needs. Others have specific policies governing medical leave.
For eligible employees with qualifying serious mental health conditions, the Family and Medical Leave Act may provide job-protected leave. However, an ordinary day off to recharge doesn’t automatically qualify for FMLA protection.
Check your workplace’s leave policy to understand your options.
What should you say when requesting a mental health day?
You don’t necessarily need to share personal details about your mental health.
Depending on your workplace’s policies, a simple message might be enough:
“Hi [Manager], I’m not feeling well and need to take a sick day today. I’ll be offline and plan to return tomorrow. Thank you for understanding.”
Follow your employer’s notification procedures and any applicable documentation requirements.
How can you make a mental health day restorative?
There’s no perfect formula. The best activities depend on whether you’re feeling exhausted, anxious, disconnected, or simply in need of a break.
Here are 12 ways to make the most of your time.
Start by giving yourself permission to rest
- Disconnect from work completely.
Turn off email notifications, update your calendar, and resist the temptation to check messages. If possible, arrange coverage for anything urgent before stepping away.
- Prioritize sleep.
If you’ve been running on too little sleep, use the opportunity to rest. You might sleep a little later, take a short nap, or focus on improving your bedtime routine.
Learn more about how sleep deprivation can affect your mental health.
- Skip the pressure to be productive.
Your mental health day doesn’t need an itinerary. If spending the afternoon reading, resting, or doing very little sounds restorative, that’s enough.
Support your physical and emotional well-being
- Move your body in a way you enjoy.
Physical activity can help improve mood and reduce stress. Try walking, stretching, yoga, or another activity that feels manageable.
- Eat meals that help you feel nourished.
Regular meals and hydration can support your energy and concentration. You don’t need to follow a restrictive diet or avoid your favorite foods to practice self-care.
- Spend time outdoors.
A walk through your neighborhood, an afternoon at the park, or simply sitting outside can provide a welcome change of scenery.
- Practice mindfulness or meditation.
If your thoughts are racing, try a few minutes of slow breathing, guided meditation, or another grounding activity.
The National Institute of Mental Health recommends relaxation, regular movement, healthy sleep, and social connection as ways to support mental well-being.
Make space for what brings you joy
- Reconnect with a hobby.
Read a book, paint, cook, listen to music, or try something creative. Choose an activity because you enjoy it, not because you feel obligated to accomplish something.
- Spend time with someone you trust.
If connection helps you recharge, call a friend, have lunch with a loved one, or share how you’ve been feeling.
- Take care of one small thing that’s been bothering you.
Sometimes an unfinished task adds to your stress. If organizing your desk or scheduling an appointment would help you feel better, go ahead. Just don’t turn your day off into another workday.
- Do something purely for enjoyment.
Get a massage, watch a movie, visit a favorite café, or take yourself somewhere new. Enjoyment is a valid part of self-care, even when an activity doesn’t have an obvious health benefit.
- Reflect on what you need going forward.
Before returning to work, consider what’s contributing to your stress. Do you need stronger boundaries, more regular breaks, or additional support?
A mental health day can help you reset, but small changes afterward may make the biggest difference.
What should you avoid doing on a mental health day?
There’s no universal list of activities to avoid. However, certain habits may leave you feeling less rested.
Consider limiting:
- Checking work emails or messages
- Filling your day with obligations
- Excessive social media scrolling if it increases stress
- Drinking alcohol to cope with difficult emotions
- Pressuring yourself to feel completely better by tomorrow
Remember, the purpose is recovery, not productivity.
What if one mental health day isn’t enough?
Sometimes feeling overwhelmed is a sign of something that requires more than a day off.
If stress, anxiety, exhaustion, or low mood continues for weeks or interferes with daily life, consider speaking with a healthcare professional.
A therapist can help you understand what’s contributing to your symptoms and develop coping strategies.
The National Institute of Mental Health recommends seeking professional support when severe or distressing symptoms persist for two weeks or longer. You can learn more about recognizing when you need mental health support.
You can also use Zocdoc to find a therapist or counselor, compare in-network options, and book an appointment online.
The bottom line
Taking a mental health day off work isn’t about escaping your responsibilities. It’s about recognizing when you need time to care for yourself.
Whether you spend the day sleeping, walking, connecting with friends, or simply doing less, choose activities that support your well-being.
And if you find yourself needing mental health days frequently, consider what additional support or changes might help you feel better beyond a single day off.
Frequently asked questions
Is it okay to take a mental health day off work?
Yes. Taking time to address your mental health can be a reasonable part of caring for yourself. Whether you can use sick leave or paid time off depends on your workplace’s policies and applicable laws.
What should I say when calling out for a mental health day?
You can generally keep your explanation brief, such as saying you’re not feeling well and need to take a sick day. Follow your employer’s leave procedures and any applicable requirements.
What should I do on a mental health day?
Focus on activities that help you feel rested and supported, such as sleeping, spending time outdoors, exercising gently, enjoying hobbies, connecting with loved ones, or attending therapy.
Can a mental health day help with burnout?
A mental health day may provide temporary relief from exhaustion and stress. However, ongoing burnout often requires changes to workloads, boundaries, workplace conditions, or additional support.
How often should you take a mental health day?
There’s no universal recommendation. Your needs depend on your stress levels, health, work environment, and available leave. If you regularly feel unable to cope with work, consider discussing your symptoms with a healthcare professional.
The information in this article is provided for general informational purposes only and should not be relied on as medical advice. It is not intended as, and Zocdoc does not provide, medical advice, diagnosis or treatment. Zocdoc does not recommend any specific provider. Find one you’ll love on Zocdoc today.