How Can Taking A Mental Health Day Improve Your Work Life And Well-being?

Have you ever woken up and felt anxiety or dread about going to work? Perhaps you’ve been tempted to call out sick or tell your boss you have an appointment so you can rest. If this sounds familiar, you may consider taking a mental health day—or a day off work devoted to nothing more than rest and relaxation in order to preserve your mental health—next time you feel mental exhaustion related to your job.

Mental health days can offer a way to help maintain your well-being, potentially reducing your likelihood of developing physical or mental health conditions or challenges that may impact your ability to function. They may also help you cultivate a healthy work-life balance, allowing you to recharge, manage stress, and prevent burnout while addressing your own needs for breaks, rest, relaxation, and joy.

Here, we will explore the interplay between health, stress, and job performance as well as the many ways in which a mental health day could benefit you. You will also find helpful information about requesting mental health days and preventing burnout through therapy. 

Understanding occupational stress, health, and performance

Occupational stress is related to one’s job. As with other types of psychological stress, it has the potential to significantly impact mental health, physical health, and quality of life. There are a number of job factors that may make a person more likely to experience work-related stress, including:

• Lack of decision-making power
• A heavy workload
• Poor management style
• Low employee morale
• Long working hours and tight deadlines
• Insufficient rewards (e.g., pay, benefits, appreciation)
• Overcommitment to the job
• Mismatch of values between the employee and their employer or environment
• Job characteristics, such as task variety, task significance, skills used, or feedback received
• Individual levels of stress tolerance and stress-management habits

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Research also suggests an inverse relationship between stress levels and work productivity. Since productivity can be tied to monetary incentives like an increased salary to pay for basic needs as well as individual professional goals and milestones, it’s an important measure for many. Stress is known to impact cognitive function, motivation, and communication patterns, making it difficult to perform effectively in the workplace. As a result, organizations may experience higher rates of employee absenteeism and turnover, low morale, and poor employee engagement as well as a higher incidence of human error that can result in accident, injury, or lost revenue. 

Potential benefits of taking a mental health day

A mental health day can offer a valuable opportunity to recharge, address stressors, and focus on self-care. Taking the time to rest, nurture one’s health and well-being, spend time with loved ones, and/or do things to help you cultivate a rich personal life may help contribute to a host of benefits, such as the following.

Reduction of stress and burnout risk

One of the most significant potential benefits of taking a mental health day is the reduction of stress and the potential prevention of burnout. Burnout is characterized by emotional, physical, and mental exhaustion caused by prolonged and excessive stress, commonly manifesting as symptoms like low mood, anger and irritability, fatigue, insomnia, poor immune function, and high blood pressure. Time off can allow you to step away from work-related pressures and responsibilities and take the opportunity to engage in sleep, relaxation, self-care, and leisure, potentially lowering stress levels. 

If you are experiencing more severe symptoms of stress or any symptoms of burnout, you might consider a longer leave of absence during which you may seek mental health treatment and focus on recovery.

Time for relaxation and self-care

Hectic work schedules and demanding responsibilities can make it difficult to find time and energy to take care of one’s own health and emotional well-being. Taking a mental health day off can give you dedicated time for whatever this looks like for you, from getting a massage to going for a bike ride to simply sleeping in late and spending a quiet, relaxed afternoon at home. Enjoying restful quality time alone or with loved ones may allow you to replenish your energy and reconnect with yourself, which could help you become more resilient to work stress. 

Increased productivity and focus

All types of stress—including work stress—can have significant negative effects on cognitive functions such as memory, concentration, decision-making, and more. It can also decrease sleep quality, which can lead to lower levels of alertness and focus as well as poorer judgment. For these reasons, taking a day to reset and recharge could help boost your mental clarity. When you return to work, you may find yourself better able to concentrate and exercise your creativity.

Improved work-life balance

A demanding work schedule can make it challenging to maintain a healthy balance between professional responsibilities and personal life. This imbalance can contribute to increased stress, low job satisfaction, and negative mental and physical health effects. Taking a break can help you redirect time and energy toward non-work-related activities that bring joy and personal fulfillment. You could also spend some time setting yourself up for healthy habits once you go back to work, such as meal-prepping healthy lunches or touring a local gym to try out a membership.

Greater job satisfaction

Research suggests that work stress is negatively correlated with job satisfaction. High stress levels can make it difficult to feel fulfilled in one’s job and career, so stepping away from work-related stressors can help you gain a fresh perspective and renew your energy. Mental health days, vacation time, sabbaticals, and other types of paid time off may lead to greater job satisfaction by simply allowing you to improve your health and mental state overall. Time off can also be helpful for reflecting on your career goals and identifying areas for growth.

Tips for asking for a mental health day

When asking for a mental health day, it's generally important to approach the conversation with honesty, clarity, and professionalism. Remember, taking time off for mental health reasons is just as important as taking time for a physical ailment. That said, it may be worth considering how your absence will impact your colleagues and creating your request accordingly.

Choose an appropriate time to notify your employer of your intention to take a mental health day, either in person or via a thoughtful email. Be honest and direct, clearly stating that you need a day to prioritize your mental well-being without diving too deeply into the details. Clearly drawing a connection between your mental health and your future work productivity can also be helpful. Finally, you might close by expressing gratitude and communicating your commitment to returning to work re-energized and ready to contribute positively to your team’s goals.

Managing work stress through therapy

If your well-being is significantly impacted by work stress or if you are experiencing burnout or mental illness related to the demands of your job, you might consider seeking the help of a licensed mental health professional. A therapist can provide tools, strategies, and coping mechanisms for managing stress, burnout, and other mental health challenges and conditions. They can also offer a safe space to explore and process your feelings, thoughts, and concerns related to your job.

Online therapy may be particularly useful for individuals experiencing work stress. Virtual therapy through a platform like BetterHelp offers a convenient way to attend sessions for those with busy schedules, since you can speak with a licensed provider from the comfort of home, the office, or anywhere else you have an internet connection and a quiet place to talk. Research suggests that online therapy can be as effective as in-person therapy in many cases, and it tends to be more affordable as well.