Press Pause: 5 Tips for a Mental Health Day that Actually Works

Feeling drained? Struggling to focus? Too exhausted to cook, let alone enjoy your hobbies? You take a day off work, hoping to reset… but somehow, it doesn’t help. And the cycle continues.

Taking a mental health day isn’t just skipping out on responsibilities for the day. It’s time to intentionally look within and address what’s been missing. Here are some mental health self-care strategies to guide your next mental health day to truly see benefits to get unstuck in the cycle of doom. 

1. Simplify Your To-Do List (Without Guilt!): 

I get it. You’re hardworking and a very busy individual. You pride yourself on the things you complete and keep focus on the things you have yet to do. But listen, that to-do list is only going to keep growing. Assess your tasks and choose only a select few to do on your mental health day. They are all important, otherwise, they wouldn’t be on the list. However, they are not all priority. Choose one or two priorities to complete and save the rest for your next business day. 

2. Rest and Recharge: 

The goal of taking a mental health day is to stay in your parasympathetic nervous system - or your  “calm state” for as long as possible. Take a few extra minutes in bed and give yourself time to slowly awaken rather than jumping up when your alarm goes off. You may even choose to do a morning mindfulness exercise and practice gratitude about your current stage of life. Wear your comfy clothes and ease into your favorite cup of coffee. However, be sure to drink plenty of water and actually eat a breakfast so that the caffeine does not spike anxiety. Remember, rest is a requirement for optimal functioning, not a reward for task completion.

“Rest is a requirement for optimal functioning, not a reward for task completion.”

3. Disconnect and Reflect: 

We spend so much time connecting with others through our typical week. Whether that is with our friends, family, coworkers, or cashiers at the grocery store. We’re so busy connecting with others that we often forget to reconnect with ourselves. I challenge you to include time to disconnect from society for a while on your next mental health day - just for a little bit. Limit time on social media. Politely decline stressful obligations. Decrease phone calls that are not priority. Turning your phone on “Do Not Disturb” may also be helpful. During this time, reconnect with how you have been feeling and spend time in your own company to finally enjoy.. well, you! Engage in something that brings you joy! This may look like journaling, reading, taking a bubble bath, walking in nature, baking the yummiest cookies, or painting the calmest scene. The first couple of times may bring natural distractions and guilt, but don’t give up! Set a timer for the minimum amount of time you would like to engage in the activity to help calm anxious thoughts. 

4. Release Stress Through Movement: 

Your body needs love too. When we spend a lot of our time typically in our sympathetic nervous system, our “heightened state,” our body becomes tensed to keep us prepared for any possible incoming threat. The more often we are in our sympathetic state, the less awareness we have to such bodily tension, as it becomes our norm. Movement helps release built-up tension which subsequently can also improve mood, increase energy,  lower stress, and even enhance quality of sleep. Movement can absolutely include your favorite high-intensity workout, however, also consider slower-paced movements such as pilates, yoga, stretching, hikes, or dances to your favorite playlist.

5. Spend Time with God 

Life can start “lifing” very quickly. Things become fast paced, unexpected responsibilities come out of nowhere, and the days all run together. The next thing you know, you can’t remember the last time you had quality time with God. This mental health day is different though. Make space to invite uninterrupted and fulfilling time with Him. Put your best-loved worship music on, study the Bible, read and journal along with a devotion, or encapsulate yourself in prayer. God is not a man of disorder but of peace (1 Corinthian 14:33). Many times, our chaos can indicate a direct reflection of a wavering relationship with Christ and attempts to do things within our own strength versus His. Empower your ability to cast your anxieties unto Him, as we are instructed in 1 Peter 5:7. His presence will be sure to rejuvenate your spirit. 

A true mental health day isn’t just a break—it’s a full reset for your mind, body, and spirit. By taking intentional steps to rest, recharge, and reconnect, you can break the cycle of stress and show up as your best self.

Now, it’s your turn! What’s one thing you’ll do differently on your next mental health day? Will you unplug from social media, take a nature walk, or finally give yourself permission to rest? Drop a comment below and share your experience—we’d love to hear!

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