Focus on Your Wellbeing
Have you ever felt burned out at work? My guess is most of us have felt this way at some point in our work careers. From time to time, everyone needs what many have coined a “mental health day.” It’s a day off from work or a little time to escape the pressures and frustrations of everyday life. If you feel stressed out and find it increasingly challenging to concentrate on your job, or your mind consistently loses focus on the job at hand, then it may be time to request a mental health day.
Despite the positive effects of a mental health day, many people do not take them for fear that they will be thought of as unable to handle workplace challenges. A national poll by the American Psychiatric Association found that workers refrain from discussing mental health issues at work because it could lead to retaliation or job loss.
There is a stigma associated with mental health, and some companies do not support a mental health day. You may be seen as weak with respect to dealing positively with your emotions. After all, most of us feel these ways at some point or another. Most of us are able to handle the challenges and deal with the stressors that cause job burnout.
Regardless of your job climate, it’s still beneficial to find a way to focus on your mental well-being.
World Health Organization (WHO)
According to the World Health Organization, anxiety and depression cost the world economy $1 trillion annually in lost productivity. These results led to the organization’s championing the fight for improved mental health awareness in the workplace. WHO declared 10th October the World Mental Health Day to help raise mental health awareness and support.
World Mental Health Day is not far off so it’s a good time to take stock whether you need to ask for a “me”-day. Take a day off and focus on improving your mental health so you can feel more comfortable at work and improve workplace performance.
Signs You Need a Mental Health Day
According to William Snyder, LPC, writing for Grow Therapy, there are nine signs you need a mental day off. Snyder recommends that if you exhibit any of these signs, it could mean that you’re stressed and should take a mental health day.
- You’re feeling burned out
- You’re temperamental
- You dread going to work
- Your health is on a downward spiral
- You have trouble sleeping
- You’ve changed your eating habits
- You’re imbibing too much
- You significantly lack motivation
- Unexplained physical symptoms
The American Psychiatric Association suggests that chronic stress increases the risk of developing diabetes, heart problems, and respiratory diseases. Altered acid concentration in the stomach may lead you to develop colitis and ulcers.
Benefits of Taking a Mental Health Day
Taking a day off when you feel emotionally drained by the job is important because in the long run it will improve productivity. It allows you the time to rethink your life and career and make plans to adjust as needed. Some of the benefits of a mental health day include, according to the WHO:
- Improved mental health: A proactive mental health day allows you to decompress your emotions and recharge your mind. It can help lower stress levels and provide new insights to handle work challenges.
- Heightened productivity: The restorative therapy of a mental day off allows you to refocus your mind and spikes your ability to concentrate. You can get work done faster and improve your productivity and job satisfaction.
- Improved health and well-being: Regular mental health days let you nip the effects of stress in the bud. It allows you to maintain a healthy lifestyle unencumbered by the effects of chronic stress. It enables you to develop coping mechanisms early, so you’re not overwhelmed by stress and anxiety.
- Enhanced emotional resilience: Taking mental health days allows you to develop a robust internal locus to overcome everyday setbacks and challenges. It enables you to build a road map and emotional resilience to take future obstacles in stride.
Asking for a Mental Health Day Off
The decision of when to take a mental health day really depends on your personal situation. If your employer is supportive and you are comfortable sharing your reasons, feel free to plan a mental health day in advance.
Some people feel they need to make mental health excuses to get out of work. But if you don’t want to disclose your reasons for taking a day off—or if your employer is less understanding—don’t feel obligated to share.
While there has been a growing movement to destigmatize mental health issues in the workplace, many employers still do not support mental health concerns as a legitimate reason to miss a day of work.
Here’s how to ask for mental health day off without fear of retaliation or stigmatization:
- Call in sick: Call your employer and ask to take the day off since you’re not feeling well or need to attend to a personal health issue. In this case, you’re being truthful without oversharing the information. Mental health is part of your overall health, and you’re allowed to have sick days.
- Use some of your time off: You may use some paid time off to improve your mental health. And guess what? It’s no one’s business why you need the time. While you may feel obligated to give a reason, you really don’t have to, it’s your time!
- Use your weekends: Weekends may work if you’re uncomfortable asking for a day off to focus on stress relief. You may arrange with your spouse, family, or friends to let you have the day to yourself.
What to Do During Your Mental Health Day
The best activities should leave you feeling relaxed, refreshed, and reinvigorated. Here are five examples. You should notice that each one basically relies on what you do to enhance your wellbeing, and what you do alone, not with a friend or family member where stressors may occur.
- Binge-watch a streaming show that you have wanted to.
- Exercising. Take a Yoga class or enroll in Tai Chi.
- Getting a spa treatment.
- Taking a walk in nature.
- Beginning a mindfulness meditation practice.
There are almost endless ways to spend your day, whether you decide to catch up on some much-needed sleep, indulge in a hobby you love, or focus on mind-health balance. The goal is to enhance wellbeing and improved performance in the workplace.
Posted by Dr. Steven Mintz, aka Ethics Sage, on August 28, 2025. Learn more about his activities at: https://www.stevenmintzethics.com/ and signing up for the newsletter.