The Art of a Mental Health Day

We’ve all been there: our brain is encouraging us to stay in bed (because it’s seemingly the safest place in the world right now), and our body is firmly in the “not today” camp. The stress, the overwhelm, the never-ending list of responsibilities—it all feels like too much, and today is not the day to deal with it.

We’re in desperate need of a mental health day but not exactly sure what that means, how to make it “count,” or whether it’s even possible to fully disconnect when it feels like the world is constantly demanding our attention.

The Shirelles sing it best—“Mama Said (There’d Be Days Like This).” Those days when you wake up feeling drained, overwhelmed, and just... off. It’s not just a bad day—it’s a mental health day in the making. But how do you make the most of it, especially when you feel like you’ve been running on empty for too long?

Taking an effective mental health day isn’t just about “checking out” for a few hours. It’s about genuinely caring for what we call, in therapy, the Self. The idea is that we are more than our goals, ambitions, and disappointments. We are also depth and soul.

Here are some therapist-approved tips for a mental health day that honors not just the need for self-care, but also the opportunity to truly check in with yourself:

Step 1:  Understand That Rest Is Productive

First things first—let the guilt go. We live in a world where productivity isn’t just encouraged, it’s revered. We're taught that unless we’re doing something “useful” every second of the day, we’re falling behind. But here’s the truth: taking a mental health day is useful. In fact, it might be one of the most important things you can do to truly support your focus, energy, and wellbeing.

Think of it this way: what the body experiences, the mind exhibits—and vice versa.

When you're on a mental health day, try not to pressure yourself to “accomplish” anything—not to feel your best, not to do your best. Allow whatever arises to simply exist, and see if you can step back and observe your feelings with curiosity, not judgment.

It’s okay to just be for a while. Take a walk. Stare out the window. Let your thoughts drift, untethered from a to-do list.

Step 2: Spend Time Doing What Feels Good (Not What You “Should” Do)

Here’s where the magic happens: Once you’ve shed that guilt, ask yourself what actually makes you feel good. And I mean genuinely good—not “I should be cleaning the house” good, but “this is...nice” good.

Maybe that’s taking a bubble bath and reading a book. Maybe it’s watching an entire season of that guilty-pleasure show you’ve been yearning for. Maybe it’s going for a run to clear your head, or ordering your favorite comfort food and spending the day in pajamas.

The key is to gently challenge the “shoulds” and tune into the emotional needs beneath the surface: What does your body need? What does your soul crave? Whether it’s the simplicity of quiet or the joy of indulgence—listen to your mental, emotional, and physical needs.

They might just be calling out for attention. After all, emotions aren’t problems to be solved—they’re signals to be understood.

Step 3:  Return to the World (But Take It Slow)

You’ve spent the day recharging, and now it’s time to re-enter the world. There’s a reason many of us experience what we call “The Sunday Blues.” That sense of dread, worry, or unease is a form of anxiety—and like any emotion, it’s a signal from the unconscious part of us, the part outside of our immediate awareness, trying to communicate something.

So when that feeling surfaces, see if you can take a step back and simply observe it—instead of demanding a quick and efficient return to the daily grind.

What might you be trying to tell yourself?

Final Thoughts

Mental health days aren’t indulgent—they’re essential. They’re a pause button for the nervous system, and an invitation to check in with the parts of you that often feel silenced. Whether your day involved rest, release, reflection, or simply doing less—it mattered.

If nothing else, remember this: you don’t need to earn rest. You don’t need to justify care. And you’re allowed to slow down, even when the world tells you to speed up.

Whatever you’re carrying today, may you carry it with a little more compassion tomorrow. And remember,

“Almost everything will work again if you unplug it for a few minutes, including you.” — Anne Lamott

Thanks for reading. May you continue exploring the space between where you are and who you’re becoming—with care and curiosity. Because healing isn’t just clinical—it’s deeply human.