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If you had the flu, you probably wouldn’t hesitate to call in sick to work or school to recover. And if you’re feeling stressed, overwhelmed, or exhausted, a mental health day may be just what the doctor ordered. “Self-care practices like proactively taking mental health days can be extremely effective tools to reduce the risk of burnout , chronic stress, and depression ,” says Iman Hypolite, MD , an Atlanta-based psychiatrist who offers teletherapy in several states. “Self-care isn’t a luxury; it’s foundational.”e60dc2a1-f33c-4a05-9b50-8e3e8e597629fe95242f-7e09-428d-b098-316ba6632bec Mental health days are breaks from sources of stress or frustration that allow you to focus on nourishing your emotional well-being. Ideally, you’d be able to take these rest periods as needed, but if you can only do so occasionally, you’ll want to make the most of your time. Remember that it’s not just a day off; you can use the time intentionally to do things that will help you reset and recharge, says Ritu Goel, MD , a psychiatrist based in Long Beach, California. “Choose meaningful ways to nurture your mind, body, and spirit.” Here are some tips.
Unplug 1. Unplug From Your Devices A constant barrage of texts, emails, and notifications can keep your mind in a state of high alert, making it difficult to relax, says Lyn Morris, a Culver City, California–based licensed marriage and family therapist and the CEO of Didi Hirsch Mental Health Services.e60dc2a1-f33c-4a05-9b50-8e3e8e59762926b862bf-0d18-4202-a041-4b97be7e0170 “Unplugging, even for a short while, is like giving your brain a much-needed stretch break,” she says.e60dc2a1-f33c-4a05-9b50-8e3e8e597629883d9873-8dc7-479d-9bf1-71f6bcf6b012 If an all-day digital detox isn’t realistic, Dr. Hypolite suggests setting aside two or three screen-free periods during your day. “Even a 60- to 90-minute break from devices can be a helpful reset,” she says. Hypolite also recommends “creating a menu, rather than a to-do list” of enjoyable, tech-free activities — like taking a walk, reading, or cooking — that you can do during these breaks. She says this will make it easier to resist the urge to reach for a screen.
Spend Time in Nature 2. Spend Time in Nature “Nature has this sneaky superpower of grounding us in a way our screens just can’t,” Morris says. A large body of research suggests that spending time in nature can benefit mental and physical health in several ways, including reducing stress and helping alleviate symptoms of depression and anxiety .e60dc2a1-f33c-4a05-9b50-8e3e8e5976298c104ec1-adfc-48a6-bd93-33494b1b2e72 Even 20 to 30 minutes outside can significantly lower cortisol levels and blood pressure, says Daren Banarsë , a London-based psychotherapist.e60dc2a1-f33c-4a05-9b50-8e3e8e597629abe8f3ec-65c9-4dbb-8a4b-8eb380d919da Research has also shown that spending time in nature can improve heart rate and nervous system activity.e60dc2a1-f33c-4a05-9b50-8e3e8e597629da338bbb-ca53-424e-bbb1-a9324d328c66 You don’t need a wilderness retreat to reap these benefits, says Banarsë. Spending time in local parks, gardens, and even green spaces such as tree-lined streets can be beneficial.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295d65f9ef-db2e-4733-9ade-c9b2ff2c1692 Slow down and engage your senses fully rather than treating outdoor time as the backdrop for other activities. “Focus on what you can see, hear, smell, and feel,” Banarsë recommends. One way to stay in the moment is to keep your phone out of sight: Resist the urge to document the experience, and listen to nature rather than your earbuds.
Move 3. Stay Physically Active Exercise can be one of the most effective self-care activities.e60dc2a1-f33c-4a05-9b50-8e3e8e597629301e278d-91c2-4295-bdd4-5107dd16323d That’s mainly because it stimulates the release of neurotransmitters (chemical messengers) in the brain, including endorphins, dopamine, and serotonin — the same “happy chemicals” that produce a runner’s high — while reducing levels of stress hormones, such as cortisol.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e01ea7c2-dd76-4355-9084-ec860cb6523a Don’t worry if you don’t have the bandwidth for a run or high-intensity interval training (HIIT) session, says Noelani Sagapolutele, LCSW , a therapist and the founder of Onward + Upward Mental Health Studio in Kapolei, Hawaii. Even gentle stretching, dancing to your favorite music, or taking a slow, mindful walk can be beneficial, she says.e60dc2a1-f33c-4a05-9b50-8e3e8e597629765b9fe3-5ca8-4aba-b024-fb73e731b479 “Movement should feel like honoring your body, not punishing it,” she says. “The goal isn’t intensity or burning calories; it’s connection and release.”
Reassess Your Priorities 4. Reassess Your Priorities Sometimes the stress of everyday life can feel overwhelming because our routines aren’t necessarily aligned with our values and how we want to be spending our time, says Jessica McCarthy, PsyD , a clinical psychologist and neuropsychologist in Montvale, New Jersey. “That doesn’t mean we don’t need some time off to enjoy ourselves in other ways from time to time, but if you go to bed every night feeling like you have the Sunday scaries, then it might be time to reassess.” Mental health days can offer the time and space you need to do so, she says. Journaling is one effective way to do this, says Aerial Cetnar, PhD , a therapist in Boulder, Colorado. “Try prompts like, ‘What am I saying yes to that I no longer want to?’ or ‘What would a more balanced week look like?’” she suggests. The intention isn’t to overhaul your life in a day, but instead to take one step closer to living in a way that feels authentic and sustainable.
Get Creative 5. Get Creative According to research, creative expression is another way to de-stress and boost your mood.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292af1518a-de02-4c22-ad13-d81332cc7c69 This can entail writing, painting, drawing, or making music. Hypolite says other activities can also fit the bill, including cooking for pleasure, arranging flowers, or revisiting a hobby you once loved. “The point is to reconnect with a part of yourself that isn’t tied to achievement or perfection,” she says. “That kind of reconnection can restore a level of calm and clarity that many people haven’t felt in years.”
Spend Time With Loved Ones 6. Spend Time With Loved Ones Intentionally spending time with family and friends provides emotional grounding, boosts mood, and strengthens our sense of belonging, Dr. Goel says.e60dc2a1-f33c-4a05-9b50-8e3e8e597629be77116d-5403-4a94-87e2-18193f67fc7f “I often encourage patients to prioritize quality over quantity, perhaps by sharing a leisurely meal, engaging in meaningful conversation, or simply taking a gentle walk together,” she says. “Even an hour or two of genuine connection can significantly enhance emotional resilience and well-being.”
Practice Self-Care 7. Make Time for Self-Care “I’ve been practicing psychiatry for over 20 years, and not a day goes by that I don’t find myself challenging misconceptions about self-care,” Hypolite says. She says there’s a common misconception that it has to be elaborate, indulgent, or expensive, but what matters most is choosing low-effort activities that feel calming and enjoyable. “A warm bath, stretching, or even decluttering a drawer can be helpful,” she says. Other self-care ideas include :e60dc2a1-f33c-4a05-9b50-8e3e8e597629f27ae26e-7faf-47e3-a437-9c027f47f21a Take a nap. Go for a walk. Listen to an uplifting podcast. Go for a bike ride. Text or call a friend. Make a gratitude list. Burn a nice-smelling candle. Pick flowers. Watch the clouds.
Prioritize Rest 8. Prioritize Rest Rest is crucial for overall health and well-being, Cetnar says. “When we’re constantly ‘on,’ our nervous systems never get a chance to reset,” she says.e60dc2a1-f33c-4a05-9b50-8e3e8e5976290a6baf44-9d4e-4137-bc34-16eeb0fa5fa2 Rest can involve sleeping, but it can also include deep breathing exercises, gentle movement, meditation , unstructured time, or even mindful boredom, she says. The key is to rest with intention, says Cetnar. “Instead of mindlessly scrolling or bingeing TV for hours, ask yourself, ’What kind of rest do I need? Physical, mental, or emotional?’ Then create small rituals around it like a slow breakfast, a nap with soft music, or 20 minutes of quiet reflection,” she suggests.
Give Back 9. Give Back “Doing something thoughtful for someone else can totally shift your energy and remind you that you’re part of something bigger,” Morris says. This might mean reaching out to someone you care about or expressing gratitude to someone who has supported you, Sagapolutele suggests. Research confirms that these types of actions help. One study of 122 undergraduate students with anxiety or depression suggests that performing acts of kindness may alleviate symptoms and improve life satisfaction.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296126b220-153a-41de-a730-f3b5ee6d6a6c That’s partly because doing kind things for others decreases stress and activates the brain’s reward center, stimulating the release of serotonin, dopamine, and endorphins, Banarsë explains.e60dc2a1-f33c-4a05-9b50-8e3e8e59762929ff93d1-4910-43ad-b614-c4a20a54a1ab “The key is choosing acts that feel authentic and manageable rather than overwhelming — small gestures often have the biggest impact,” he says.
Talk to a Therapist 10. Talk to a Therapist You may want to use your mental health day to talk to a therapist if your symptoms feel overwhelming or if they are limiting some aspect of your life, Dr. McCarthy says. Even if that isn’t the case, scheduling an appointment might be beneficial if you need help getting your day started, a midday check-in, or an end-of-day recap, she adds. “Talking about your mental health is important because it can help improve symptoms, work through specific problems, build stronger and healthier relationships with others, and help you see your future more clearly,” Armstrong says. Armstrong says there are several ways to get free, confidential help on short notice if you don’t currently have a therapist. Some options include: 988 Suicide and Crisis Lifeline Crisis Text Line Veterans/Military Crisis Line National Maternal Mental Health Hotline The Trevor Project Armstrong says you can also visit your local primary care provider, a walk-in clinic, or urgent care for immediate help. The Takeaway Mental health days are important for preserving and restoring emotional well-being, and this time away can help with burnout, depression, and chronic stress. These days can look different for everyone, but experts say emotional-health activities like spending time in nature, doing something creative, or moving your body are helpful ways to rejuvenate. If you’re already struggling with symptoms of depression, anxiety, burnout, or other mental health issues, help is available. Reach out to a counselor, therapist, or doctor, or use one of the free resources listed above.
Unplug 1. Unplug From Your Devices A constant barrage of texts, emails, and notifications can keep your mind in a state of high alert, making it difficult to relax, says Lyn Morris, a Culver City, California–based licensed marriage and family therapist and the CEO of Didi Hirsch Mental Health Services.e60dc2a1-f33c-4a05-9b50-8e3e8e59762926b862bf-0d18-4202-a041-4b97be7e0170 “Unplugging, even for a short while, is like giving your brain a much-needed stretch break,” she says.e60dc2a1-f33c-4a05-9b50-8e3e8e597629883d9873-8dc7-479d-9bf1-71f6bcf6b012 If an all-day digital detox isn’t realistic, Dr. Hypolite suggests setting aside two or three screen-free periods during your day. “Even a 60- to 90-minute break from devices can be a helpful reset,” she says. Hypolite also recommends “creating a menu, rather than a to-do list” of enjoyable, tech-free activities — like taking a walk, reading, or cooking — that you can do during these breaks. She says this will make it easier to resist the urge to reach for a screen.
Spend Time in Nature 2. Spend Time in Nature “Nature has this sneaky superpower of grounding us in a way our screens just can’t,” Morris says. A large body of research suggests that spending time in nature can benefit mental and physical health in several ways, including reducing stress and helping alleviate symptoms of depression and anxiety .e60dc2a1-f33c-4a05-9b50-8e3e8e5976298c104ec1-adfc-48a6-bd93-33494b1b2e72 Even 20 to 30 minutes outside can significantly lower cortisol levels and blood pressure, says Daren Banarsë , a London-based psychotherapist.e60dc2a1-f33c-4a05-9b50-8e3e8e597629abe8f3ec-65c9-4dbb-8a4b-8eb380d919da Research has also shown that spending time in nature can improve heart rate and nervous system activity.e60dc2a1-f33c-4a05-9b50-8e3e8e597629da338bbb-ca53-424e-bbb1-a9324d328c66 You don’t need a wilderness retreat to reap these benefits, says Banarsë. Spending time in local parks, gardens, and even green spaces such as tree-lined streets can be beneficial.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295d65f9ef-db2e-4733-9ade-c9b2ff2c1692 Slow down and engage your senses fully rather than treating outdoor time as the backdrop for other activities. “Focus on what you can see, hear, smell, and feel,” Banarsë recommends. One way to stay in the moment is to keep your phone out of sight: Resist the urge to document the experience, and listen to nature rather than your earbuds.
Move 3. Stay Physically Active Exercise can be one of the most effective self-care activities.e60dc2a1-f33c-4a05-9b50-8e3e8e597629301e278d-91c2-4295-bdd4-5107dd16323d That’s mainly because it stimulates the release of neurotransmitters (chemical messengers) in the brain, including endorphins, dopamine, and serotonin — the same “happy chemicals” that produce a runner’s high — while reducing levels of stress hormones, such as cortisol.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e01ea7c2-dd76-4355-9084-ec860cb6523a Don’t worry if you don’t have the bandwidth for a run or high-intensity interval training (HIIT) session, says Noelani Sagapolutele, LCSW , a therapist and the founder of Onward + Upward Mental Health Studio in Kapolei, Hawaii. Even gentle stretching, dancing to your favorite music, or taking a slow, mindful walk can be beneficial, she says.e60dc2a1-f33c-4a05-9b50-8e3e8e597629765b9fe3-5ca8-4aba-b024-fb73e731b479 “Movement should feel like honoring your body, not punishing it,” she says. “The goal isn’t intensity or burning calories; it’s connection and release.”
Reassess Your Priorities 4. Reassess Your Priorities Sometimes the stress of everyday life can feel overwhelming because our routines aren’t necessarily aligned with our values and how we want to be spending our time, says Jessica McCarthy, PsyD , a clinical psychologist and neuropsychologist in Montvale, New Jersey. “That doesn’t mean we don’t need some time off to enjoy ourselves in other ways from time to time, but if you go to bed every night feeling like you have the Sunday scaries, then it might be time to reassess.” Mental health days can offer the time and space you need to do so, she says. Journaling is one effective way to do this, says Aerial Cetnar, PhD , a therapist in Boulder, Colorado. “Try prompts like, ‘What am I saying yes to that I no longer want to?’ or ‘What would a more balanced week look like?’” she suggests. The intention isn’t to overhaul your life in a day, but instead to take one step closer to living in a way that feels authentic and sustainable.
Get Creative 5. Get Creative According to research, creative expression is another way to de-stress and boost your mood.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292af1518a-de02-4c22-ad13-d81332cc7c69 This can entail writing, painting, drawing, or making music. Hypolite says other activities can also fit the bill, including cooking for pleasure, arranging flowers, or revisiting a hobby you once loved. “The point is to reconnect with a part of yourself that isn’t tied to achievement or perfection,” she says. “That kind of reconnection can restore a level of calm and clarity that many people haven’t felt in years.”
Spend Time With Loved Ones 6. Spend Time With Loved Ones Intentionally spending time with family and friends provides emotional grounding, boosts mood, and strengthens our sense of belonging, Dr. Goel says.e60dc2a1-f33c-4a05-9b50-8e3e8e597629be77116d-5403-4a94-87e2-18193f67fc7f “I often encourage patients to prioritize quality over quantity, perhaps by sharing a leisurely meal, engaging in meaningful conversation, or simply taking a gentle walk together,” she says. “Even an hour or two of genuine connection can significantly enhance emotional resilience and well-being.”
Practice Self-Care 7. Make Time for Self-Care “I’ve been practicing psychiatry for over 20 years, and not a day goes by that I don’t find myself challenging misconceptions about self-care,” Hypolite says. She says there’s a common misconception that it has to be elaborate, indulgent, or expensive, but what matters most is choosing low-effort activities that feel calming and enjoyable. “A warm bath, stretching, or even decluttering a drawer can be helpful,” she says. Other self-care ideas include :e60dc2a1-f33c-4a05-9b50-8e3e8e597629f27ae26e-7faf-47e3-a437-9c027f47f21a Take a nap. Go for a walk. Listen to an uplifting podcast. Go for a bike ride. Text or call a friend. Make a gratitude list. Burn a nice-smelling candle. Pick flowers. Watch the clouds.
Prioritize Rest 8. Prioritize Rest Rest is crucial for overall health and well-being, Cetnar says. “When we’re constantly ‘on,’ our nervous systems never get a chance to reset,” she says.e60dc2a1-f33c-4a05-9b50-8e3e8e5976290a6baf44-9d4e-4137-bc34-16eeb0fa5fa2 Rest can involve sleeping, but it can also include deep breathing exercises, gentle movement, meditation , unstructured time, or even mindful boredom, she says. The key is to rest with intention, says Cetnar. “Instead of mindlessly scrolling or bingeing TV for hours, ask yourself, ’What kind of rest do I need? Physical, mental, or emotional?’ Then create small rituals around it like a slow breakfast, a nap with soft music, or 20 minutes of quiet reflection,” she suggests.
Give Back 9. Give Back “Doing something thoughtful for someone else can totally shift your energy and remind you that you’re part of something bigger,” Morris says. This might mean reaching out to someone you care about or expressing gratitude to someone who has supported you, Sagapolutele suggests. Research confirms that these types of actions help. One study of 122 undergraduate students with anxiety or depression suggests that performing acts of kindness may alleviate symptoms and improve life satisfaction.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296126b220-153a-41de-a730-f3b5ee6d6a6c That’s partly because doing kind things for others decreases stress and activates the brain’s reward center, stimulating the release of serotonin, dopamine, and endorphins, Banarsë explains.e60dc2a1-f33c-4a05-9b50-8e3e8e59762929ff93d1-4910-43ad-b614-c4a20a54a1ab “The key is choosing acts that feel authentic and manageable rather than overwhelming — small gestures often have the biggest impact,” he says.
Talk to a Therapist 10. Talk to a Therapist You may want to use your mental health day to talk to a therapist if your symptoms feel overwhelming or if they are limiting some aspect of your life, Dr. McCarthy says. Even if that isn’t the case, scheduling an appointment might be beneficial if you need help getting your day started, a midday check-in, or an end-of-day recap, she adds. “Talking about your mental health is important because it can help improve symptoms, work through specific problems, build stronger and healthier relationships with others, and help you see your future more clearly,” Armstrong says. Armstrong says there are several ways to get free, confidential help on short notice if you don’t currently have a therapist. Some options include: 988 Suicide and Crisis Lifeline Crisis Text Line Veterans/Military Crisis Line National Maternal Mental Health Hotline The Trevor Project Armstrong says you can also visit your local primary care provider, a walk-in clinic, or urgent care for immediate help. The Takeaway Mental health days are important for preserving and restoring emotional well-being, and this time away can help with burnout, depression, and chronic stress. These days can look different for everyone, but experts say emotional-health activities like spending time in nature, doing something creative, or moving your body are helpful ways to rejuvenate. If you’re already struggling with symptoms of depression, anxiety, burnout, or other mental health issues, help is available. Reach out to a counselor, therapist, or doctor, or use one of the free resources listed above.
