I remember when I first started my career in my twenties. It was the 2000s and even though I worked in the field of mental health, we didn’t have “mental health days” back then! Oh, how I wish we did. I definitely needed it.

I recall some training on the importance of self-care for therapists (“self-care” was often discussed in the helping professional circles far before it became en vogue for the masses).

But the reality was: I was a young, single mom struggling to make ends meet. I was in a high-caliber graduate program and stepping out into my career as a fledgling psychologist. I felt stressed most of the time. I was also pretty committed to my (unhealthy) standard for myself that I shouldn’t “need” to ask for help or take time off to tend to myself.

I’m happy to report that I’ve since changed my tune!

And thankfully, our culture is beginning to change, even if it’s baby steps.

In the fast-paced world we live in, driven by our technology and need to be connected at all times, taking care of our mental health can sometimes fall by the wayside. For most of us (especially women) juggling career, family, and personal aspirations, the pressures can be immense.

And if your mindset is similar to the way I used to think, believing it was “weak” or impossible to prioritize caring for yourself, I want to encourage you to flip the script. I’m sure you’ve heard this a million times before, but all the people and projects you care about depend on you being the strongest, healthiest version of yourself.

You simply cannot sustain all the wonderful things you want to do in your life if you neglect your mental health.

It’s absolutely crucial to recognize when your mind and body are signaling a need for rest. Don’t be like me and wait until your body is screaming at you to get your attention!

Taking a mental health day is not a failure. Think of it as normal as scheduling an oil change for your car, getting your teeth cleaned, or going for your annual physical exam. Just consider it a regular part of your lifestyle and build it into the rhythms of your life and calendar.

If you need to, take a mental health day off of work if you have the privilege to do so.

But even better, I encourage you to think: prevention.

Meaning, schedule in regular times and days throughout the year when you nourish yourself. You can do that on your weekends, vacations, or during the week after you finish working. The point is, try to do the best you can to take care of yourself on a regular basis so you don’t need to take your mental health days in a reactionary way.

That being said, if you’ve struggled with prioritizing yourself lately, here are seven signs that you might need to take a mental health day—and why it’s perfectly okay to do so.

Persistent Fatigue

Have you been feeling exhausted even after a full night’s sleep? This persistent fatigue is a clear sign that your body and mind are overworked. Picture this: you're a successful professional, maintaining a busy schedule, but lately, you can’t shake off that tired feeling. It’s as if no amount of sleep is enough.

This constant fatigue isn't just physical; it's a mental burden as well. Taking a mental health day to rest, sleep in, or simply relax with a book can help you recharge. It’s a small step with significant benefits, helping you return to your routine feeling refreshed and more productive.

Increased Irritability

Stress and lack of self-care often lead to heightened irritability. Have you found yourself snapping at colleagues or loved ones over trivial matters? Imagine a scenario where a minor inconvenience at work causes an outburst that surprises even you. This irritability is a sign that you’re overwhelmed and need a break.

Taking a mental health day allows you to step back, breathe, and reset emotionally. Whether it’s a day spent in solitude, indulging in a favorite hobby, or simply enjoying some quiet time, this pause can significantly improve your mood and patience.

Difficulty Concentrating

When your mind is overloaded, concentration becomes a challenge. You might find yourself rereading the same paragraph multiple times or struggling to follow conversations. This scattered focus is a clear indication that your brain is demanding a rest.

Imagine working on an important project but feeling mentally foggy and unable to make progress. A mental health day can help clear your mind. Spend this day away from your usual tasks—perhaps take a walk in nature, meditate, or enjoy some downtime. When you return, you’ll likely find that your concentration and productivity have improved.

Physical Symptoms

Stress doesn’t just affect your mind; it manifests physically too. Headaches, muscle tension, and even digestive issues can all be signs of mental strain. Consider the sudden, persistent headaches or that unrelenting muscle tightness you can’t quite shake.

These symptoms are your body’s way of telling you it’s time for a break. Taking a mental health day focused on relaxation can be incredibly beneficial. Engage in activities that promote physical relaxation, such as yoga, a warm bath, or a gentle massage. By addressing these physical symptoms, you’ll also be taking a crucial step in alleviating the mental stress causing them.

Emotional Overwhelm

Feeling emotionally overwhelmed can leave you on the brink of tears or unable to handle minor setbacks. Picture this: a typically manageable situation at work suddenly feels like an insurmountable challenge, and you’re on the verge of breaking down.

This emotional overload is a strong signal that you need a mental health day. Use this day to decompress and process your emotions in a healthy way. Journaling, talking to a trusted friend, or simply allowing yourself to feel and release your emotions can make a significant difference. Remember, acknowledging your feelings and taking time to address them is a powerful act of self-care.

Decreased Motivation

Burnout can lead to a significant drop in motivation. You might find yourself losing interest in activities you once enjoyed or feeling indifferent about tasks that used to excite you. Imagine no longer looking forward to your favorite hobby or dreading tasks at work that you once found fulfilling.

This lack of motivation is a clear sign that you need a break. A mental health day allows you to step away from routine pressures and rediscover your passions. Spend this day doing something you love, whether it’s a creative pursuit, a leisurely activity, or simply resting. Reconnecting with your interests can reignite your motivation and zest for life.

Social Withdrawal

Stress often leads to social withdrawal, where you start avoiding interactions with friends and family.

Perhaps you’ve found yourself declining invitations or feeling too drained to engage in social activities you once enjoyed.

Social withdrawal is a sign that you need to take a mental health day to focus on self-care. Use this day to reconnect with yourself and, if you’re up for it, with loved ones in a low-pressure setting.

Whether it’s a quiet day alone or a relaxed gathering with close friends, prioritizing your emotional well-being will help you feel more balanced and connected.

I find that for myself, even if I feel like I don’t want to be with people, once I engage in some type of low-stress social interaction, I feel so much better.

Conclusion

Recognizing these signs is the first step towards prioritizing your mental health and well-being. Persistent fatigue, increased irritability, difficulty concentrating, physical symptoms, emotional overwhelm, decreased motivation, and social withdrawal are all signals that it’s time to take a break.

Taking a mental health day isn’t an indulgence; it’s a necessity. It’s an opportunity to reset, recharge, and reclaim your emotional well-being. Remember, you can’t pour from an empty cup. By taking care of yourself, you’re better equipped to take care of others and handle life’s challenges with grace and resilience.

Call to Action

If you’re experiencing any of these signs, give yourself permission to take a mental health day. Your well-being is worth it. Step back, breathe, and engage in activities that bring you joy and peace. By doing so, you’re investing in a healthier, happier you.

And if you think you could use a little more support in getting started, whether that’s helping your mindset around self-care or creating a healthy lifestyle that supports your well-being, reach out and let’s chat about your goals and dreams for your well-being.

7 Signs You Need to Take a Mental Health Day