How to Take An Effective Mental Health Day
Ready to try it?
A mental health day doesn’t have to be “productive” in any traditional sense—the goal is to regulate, restore, and reconnect with yourself. Here are some ways to shape the day so it actually feels supportive instead of like another to-do list:
Start by setting the tone by giving yourself permission—remind yourself this is care, not laziness. Decide on a general intention: rest, reset, reflection, reconnecting, or gently catching up.
Regulate your nervous system early
Sleep in a bit if you need to, but try not to spend the whole day in bed. Do something grounding when you wake up: stretch, step outside, have a slow breakfast, sip tea, breathe.
Choose activities that match your energy. You don’t need to do all of these—just pick what feels right.
If you’re exhausted or overwhelmed:
Nap or rest without guilt
Watch a comfort show or read something light
Take a warm bath or shower
Wrap up in a blanket and listen to calming music
Let the house stay messy if cleaning will spike stress
If you're feeling stuck or heavy:
Take a slow walk—no fitness goals, just movement
Sit somewhere with natural light
Change your environment: coffee shop, library, park
Spend time with a pet or person who regulates you
If you need connection or processing:
Call or meet with a friend you trust
Journal about what’s weighing on you
Book or attend a therapy session
Do something creative: doodling, cooking, music, crafting
If you’re restless or anxious:
Tidy one small area (not the whole space)
Do an achievable task you've been avoiding
Move your body—yoga, dancing, walking, stretching
End the day gently
Briefly reflect: What helped today? What felt soothing or grounding? Set yourself up for a smoother re-entry tomorrow (lay out clothes, plan a simple breakfast, etc.)
Most important mindset:
This day is not something to “earn” or “use well”—it’s a reset to help you keep going. Your only job is to create enough space for your brain and body to exhale.