What to Do on a Mental Health Day to Make the Most of Your Time

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.

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.

1. Unplug From Your Devices

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.

2. Spend Time in Nature

3. Stay Physically Active

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.

5. Get Creative

"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."

6. Spend Time With Loved Ones

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.

• 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.

8. Prioritize Rest

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.

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.

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.