The Benefits of Taking a Mental Health Day Off Work and How to Make the Most of It
Medically reviewed by Mary Zamost, quality care coordinator at Network Health
6/10/2025
In today's fast-paced work environment, taking care of your mental health isn't just beneficial—it's essential. According to a survey from Insightful and Pollfish of workers in various industries age 18-44, 90 percent of employees reported feeling stressed at work.
Taking a mental health day off work can be one of the most effective ways to reset, recharge and return to your responsibilities with renewed energy and focus. Whether you're feeling overwhelmed, experiencing burnout symptoms or simply need time to prioritize your emotional well-being, understanding how to take and maximize a mental health day can transform both your personal wellness and professional performance.
What is a Mental Health Day?
A mental health day is time off work specifically dedicated to caring for your mental and emotional well-being. Unlike traditional sick days that address physical ailments or vacation days used for leisure, mental health days are intentional breaks focused on mental wellness, stress reduction and emotional restoration.
Mental health days have gained widespread acceptance as workplace culture shifts toward recognizing mental health as equally important as physical health. The idea isn't about escaping work permanently. It's about strategic self-care that prevents burnout and promotes long-term career sustainability. When taken thoughtfully, mental health days serve as preventive medicine for your psychological well-being, helping you maintain peak performance while protecting your overall health.
The Science-Backed Benefits of Mental Health Days
Immediate Benefits
Stress Reduction and Mental Clarity
Taking a mental health day can provide immediate relief from chronic stress, allowing your cortisol levels to normalize and your mind to reset. When you step away from work pressures, your brain gets the space it needs to process information, solve problems more creatively and approach challenges with fresh perspective. During a mental health day, your mind shifts from reactive mode to reflective mode, enabling better emotional regulation and clearer thinking.
Physical Health Improvements
Mental health days don't just benefit your mind—they improve your physical well-being too. Chronic workplace stress manifests in physical symptoms including tension headaches, muscle pain, digestive issues, and sleep disturbances. A dedicated day for mental wellness allows your body to release physical tension, improve sleep quality, and strengthen your immune system.
Long-term Benefits
Burnout Prevention
The WHO estimates that $1 trillion is lost in productivity globally each year as a result of mental health challenges. Regular mental health days serve as crucial burnout prevention, helping both employers and employees maintain sustainable work practices that protect against chronic exhaustion and disengagement.
Burnout doesn't happen overnight—it's a gradual process that mental health days can interrupt and reverse. By taking proactive breaks, you maintain your passion for your work.
Increased Productivity and Performance
Contrary to concerns about lost productivity, mental health days actually boost long-term performance. According to one study, initiatives aimed at improving workplace mental health can yield a return of interest up to 800% due to higher productivity, fewer sick days and lower staff turnover.
When you return from a mental health day, you bring renewed energy, improved focus and enhanced creativity to your work. This improved performance more than compensates for the time away, making mental health days a smart investment in your career success.
Better Relationships
Mental health days can improve relationships both at work and at home. When you're less stressed and more emotionally regulated, you communicate more effectively, show greater patience with colleagues and family members, and contribute more positively to team dynamics.
Reduced Turnover and Healthcare Costs
Research shows that 79% of professionals would be more likely to stay at a company that proactively invests in mental health resources for staff. Companies that support mental health days experience lower turnover rates, reducing the significant costs associated with recruiting and training new employees.
How to Take a Mental Health Day
1. Recognizing When You Need One
Pay attention to these warning signs that indicate you might need a mental health day:
- Persistent fatigue that rest doesn't resolve
- Increased irritability or emotional reactivity
- Difficulty concentrating or making decisions
- Physical symptoms like headaches or digestive issues
- Feeling overwhelmed by routine tasks
- Loss of motivation or engagement with work
- Changes in sleep patterns or appetite
- Increased reliance on unhealthy coping mechanisms
2. Planning and Communication
Before taking a mental health day, familiarize yourself with your employer's policies regarding sick leave and mental health. Many companies now explicitly include mental health in their sick leave policies, while others may require documentation for extended absences.
3. Making the Most of Your Mental Health Day
Set yourself up for success by preparing the night before your mental health day. There are a few strategies for doing this, so try to find something that works best for you. Here are some ideas.
Digital Detox Setup
Turn off work notifications, set your phone to "Do Not Disturb" for work contacts, and resist the urge to check emails. Create boundaries that allow you to truly disconnect from work stress.
Gentle Planning
While you don't need a rigid schedule, having a loose structure can help you make the most of your day. Consider what activities would feel most restorative—whether that's complete rest, gentle activity, or creative pursuits.
Sleep Preparation
Set up your environment for quality sleep. Put away devices an hour before bed, ensure your room is cool and dark, and consider relaxing activities like reading or gentle stretching.
Morning Routine
Start your mental health day with intention. Resist the urge to jump into productivity mode. Allow yourself to wake up naturally if possible, and avoid rushing through your morning routine.
Mindful Activities
Begin with activities that center your mind, such as the following.
- 10-15 minutes of meditation or deep breathing
- Journaling about your feelings and intentions for the day
- Gentle stretching or yoga
- Enjoying a nutritious breakfast without distractions
Rest and Recovery Options
If you're feeling depleted, prioritize restorative activities.
- Extended sleep or strategic napping (20-30 minutes)
- Reading books that bring you joy or inspiration
- Listening to audiobooks or podcasts on topics you enjoy
- Taking gentle walks in nature or peaceful neighborhoods
- Practicing meditation or mindfulness exercises
- Taking a warm bath or shower
Active Wellness Options
If you have energy and want to engage actively with your wellness.
- Participating in exercise or yoga classes you enjoy
- Pursuing creative hobbies like art, music, writing, or crafting
- Organizing or decluttering your living space
- Cooking a healthy, elaborate meal
- Gardening or other outdoor activities
- Learning something new through online courses or tutorials
Social Connection Options
Sometimes mental health benefits from positive social interaction.
- Having coffee or lunch with a supportive friend or family member
- Spending quality time with family without work distractions
- Volunteering for a cause you care about
- Joining a community activity or group exercise class
- Calling someone you haven't spoken to in a while
When Self-Care Isn't Enough
If you're consistently needing mental health days or if one day doesn't provide the relief you need, it may be time to seek professional support. Mental health days work best as part of a comprehensive approach to wellness that might include therapy, counseling or other mental health services.
Creating a Sustainable Mental Health Practice
Of course, taking a mental health day away from work and the stress of life is just one technique for managing your mental well-being. Be sure to consider implementing the following as well.
Regular Mental Health Check-ins
Make mental health assessment a regular practice.
- Track your stress levels, sleep quality, and overall mood using a journal or smartphone app
- Identify patterns in your mental health needs
- Adjust your work and personal routines based on these insights
Building Support Systems
Create networks that support your mental wellness.
- Develop relationships with colleagues who understand the importance of mental health
- Communicate with family members about your wellness needs
- Consider joining support groups or wellness communities
- Build relationships with mental health professionals before you need crisis support
Daily and Weekly Mental Health Practices
Incorporate ongoing mental health practices into your routine.
- Daily mindfulness or meditation practices
- Regular exercise or movement
- Consistent sleep schedules
- Weekly digital detox periods
- Hobby time that brings you joy and relaxation
For Employers: Building a Mental Health-Friendly Workplace
As an employer, there is a lot you can do to help your employee prioritize their mental health and even assist them with their mental well-being.
It starts with leading by example. When leadership demonstrates that mental health is a priority, it creates a culture where employees feel safe prioritizing their own mental health. This can manifest in ways such as creating an Employee Assistance Program for counseling services like the one we have here at Network Health.
Though likely to vary by individual team, it can also mean showing understanding when employees ask for an impromptu day off. Sometimes emergencies happen and sometimes people just need a day to take care of their mental well-being that they couldn’t plan for ahead of time. When possible, leaders showing understanding in these situations can go a long way toward supporting employee mental health.
Building a Culture of Wellness
But building a mental health-friendly workplace is more than just approving the occasional day off for mental health care. It also involves creating a culture that prioritizes and promotes health mental well-being. There are several ways to do this.
Creating Supportive Physical Environments
- Designate quiet spaces for relaxation or meditation
- Create comfortable break areas that encourage social connection (like the aptly named Collaborateria at Network Health)
- Offer flexibility in workspace arrangements
Team Wellness Practices
- Regular team check-ins that include wellness discussions
- Group wellness activities like walking meetings or meditation sessions
- Wellness challenges that promote positive mental health practices
Taking mental health days isn't a luxury. It's a necessity for maintaining peak performance, preventing burnout and sustaining long-term career success. For employees, mental health days offer immediate stress relief, improved focus and better relationships while serving as crucial burnout prevention. For employers, supporting mental health days demonstrates leadership in workplace wellness, improves retention, reduces healthcare costs and creates a more engaged, productive workforce.
Your mental health matters. Take the day—and take the step toward a healthier, more sustainable approach to work and life.
References
https://www.mcleanhospital.org/essential/time-off
https://www.verywellmind.com/when-and-how-to-take-a-mental-health-day-3144754
