You're not alone if you’ve ever felt like work stress is chasing you even in your free time. The pressure to perform, meet deadlines, and stay ahead can weigh on anyone, especially when your job demands a lot of mental and emotional bandwidth. That’s why mental health days exist. They’re not indulgent or lazy; they’re necessary lifelines to help you recharge, recalibrate, and maintain your overall well-being.

But here’s the thing: A lot of us struggle with actually using our mental health day effectively. It’s easy to fall into the trap of scrolling on your phone, checking emails “just quickly,” or feeling guilty about taking the time off in the first place. If you’re going to take a mental health day (and you should!), here’s how you can make the most of it.

1. Plan Your Day with Intention

A mental health day isn’t just about spending time away from your desk; it’s about using that time meaningfully to reset. Start by asking yourself, “What do I need most right now?” The answer could be rest, emotional connection, physical activity, or even just a good laugh.

Once you know what you need, outline your day loosely to ensure you give yourself that space. For example:

  • Morning: Sleep in a bit, make a mindful breakfast, and journal.
  • Midday: Go for a walk or do a yoga class.
  • Afternoon: Read a book for fun (not work-related!) or watch an uplifting movie.
  • Evening: Call a close friend, order your favorite takeout, and relax.

You don’t have to follow a rigid schedule, but having a plan can help you avoid aimlessly scrolling through your phone all day or, worse, getting sucked back into work.

2. Create Clear Boundaries with Work

When you’re taking a mental health day, it’s tempting to “just check in” on emails or handle a “quick task.” Resist this urge. You deserve a full break, and work will survive without you for just one day.

Before your day off:

  • Notify your team the day before (or earlier if you can). Keep it simple—“I’ll be offline tomorrow for a personal day”—and avoid the need to overexplain.
  • Set up an out-of-office message that makes it clear you’re unavailable. Something like, “I’m out of the office today and will respond to emails upon my return” is professional and firm.

Most importantly, once your mental health day starts, commit to staying offline. Leave your work laptop at the office and put your work apps on silent (or delete them temporarily from your phone if needed).

If completely disconnecting feels too stressful, designate a small time window, like 15 minutes in the early evening, to check for any emergencies, but draw the line there. This can help ease anxiety while still prioritizing your mental health.

3. Prioritize Activities That Replenish You

A good mental health day isn’t just about “doing nothing.” It’s about doing the right things, the ones that help fill up your energy tank. Here are a few ideas to consider:

  • Move Your Body: Physical activity, even a light walk, can help reduce stress and improve your mood. If a Zumba class or a hike feels like too much, even stretching at home is a great start.
  • Get Outside: Nature has a grounding effect that’s hard to replicate. Whether you take a stroll through a park or sit on your balcony with a coffee, try to get some fresh air.
  • Catch Up on Rest: If you’ve been running on fumes, allow yourself to sleep in or take a guilt-free nap. Rest is productive when it helps you recover.
  • Feed Your Soul: Creative or meditative activities, such as meditation, painting, baking, or gardening, can give you a sense of peace and presence.
  • Reach Out: Human connection can work wonders for your mental state. Call a loved one, meet a friend for lunch, or even cuddle up at home with your partner or pet.

The key is to choose activities that you genuinely enjoy and that make you feel better: not just the ones you think you should do.

4. Reflect Without Overthinking

A mental health day can also be a good time to reflect on why you needed it in the first place. Are there patterns in your work life that are causing prolonged stress? Are there adjustments you might need to make to how you approach your role, your schedule, or even your career?

Don’t use this day as an excuse to spiral into overthinking about work. The purpose is to gain perspective, not to sink deeper into anxiety. Consider jotting down a few thoughts in a journal or discussing them with someone close to you, but keep it light and leave any serious problem-solving for another day.

5. Let Go of the Guilt

This might be the hardest part. Many people feel a pang of guilt when they take a mental health day, especially if they’re used to being the “reliable” one at work. But here’s the truth; you can’t show up as your best self at work or in life if you’re running on empty.

Remember, mental health days aren’t frivolous; they’re a form of maintenance. Just like you’d take your car in for an oil change to keep it running smoothly, you’re taking care of yourself to avoid burnout. Permitting yourself to rest is not laziness—it’s productivity in the long run.

If guilt creeps in, focus on the positive impact of your decision. Visualize returning to work the next day more refreshed, focused, and ready to tackle challenges. Your colleagues and loved ones will also benefit from your restored energy.

6. Ease Back into Work Thoughtfully

The end of your mental health day might bring a twinge of dread about returning to work, but there are ways to ease the transition. Set aside some time at the end of the day to look ahead to tomorrow, not by logging into work, but by prepping yourself mentally. Jot down a short list of tasks to prioritize or adjust your morning routine to start the day calmly.

If possible, treat yourself to something enjoyable after your first day back, whether that’s meeting a friend for dinner, booking a yoga class, or just craving some feel-good downtime. This will prolong the restorative effects of your mental health day.