Creating a meaningful mental health day

Sometimes life gets a little overwhelming and you start noticing feelings of burn-out or grumpiness. When days like that compound, it might be time for a reset, and time to schedule a “mental health day”. According to the Mayo Clinic,

“A mental health day is a limited time away from your usual responsibilities with the intention of recharging and rejuvenating your mental health. It is an intentional act to alleviate distress and poor mood and motivation, while improving attitude, morale, functioning, efficiency and overall well-being.”

Recognizing the need for a mental health day is an important first step, but we also need to figure out how to create a day that is truly rejuvenating. When we’re already overwhelmed, it’s easy to fall into numbing practices like binge watching our favorite TV show, or endlessly scrolling through social media, which will probably do little to make you feel recharged.

So, what would be some activities that would contribute to a meaningful and rejuvenating mental health day? One way to approach your mental health day is to include activities that fulfill each part of your being – physical, mental, emotional, social and spiritual. Here are just a few ideas:

Physical

Movement: Spend time moving your body in a way that you enjoy and that doesn’t add further stress to your mind or body. Maybe it’s a gentle yoga class, or an invigorating bicycle ride. Maybe it involves getting out in nature for a hike in the forest or the mountains. Maybe it’s turning up the volume on your favorite play list and dancing for half an hour.

Food: Spend some time on your mental health day to be thoughtful about your food. Food can serve as a symbol for how we nourish our body, mind and spirit and since a mental health day is a time for attending to our own needs, it can be a powerful practice to be very intentional about what you eat and how you eat it. Consider what foods give you a sense of vitality and health. Consider the role of moderation when it comes to eating in a way that sustains and builds your health. Can you let go of attachment to foods that are difficult for your body to process or which lack nutrients?

Mental

Creativity: How can you feed your mind? For me art, beauty, and creativity are like food for the mind. Consider spending some time on your favorite creative hobby or take yourself to an art gallery or museum to immerse yourself in things that stimulate your mind.

Screen diet: Unplug from social media and limit your screen time. Our brains become taxed by the constant stimulation of being on our devices, which is exhausting for the brain, and it is important to have days when we give our minds some rest.

Emotional

Processing: Are there things weighing on your mind? Sometimes journaling is a powerful tool to help you process worries and pre-occupations and can lead to powerful emotional shifts. Do you have a therapist, and might a session help you process some of the burden that is contributing to your sense of overwhelm? Or do you need a sounding board and want to reach out to a friend to consult about things that are weighing on your heart?

Social

Connection: We are social beings who need connection and community. Meeting with a friend or family member can help us feel that sense of connection and is uplifting to our hearts.

Service: Being of service is also a powerful tool to help us step outside of our own struggles and focus on the needs of others. When we are of service to our families, friends and communities, it lifts our spirits and improves our mental health.

Spiritual

Mindfulness: If you have a meditation or prayer practice, set aside some extra time on your mental health day to really dive into this practice. After your meditation or prayer, remain in stillness and see what emerges in your awareness. That perfect state of stillness is often the place where we can finally hear the messages coming from our spirit and give us insights into how to move through life.  

These are just a few ideas that can help you create a restorative and rejuvenating mental health day. You might also want to check out the Mayo Clinic’s article, “Recharge with a planned mental health day” for more ideas, and I’d love to hear some your ideas and experiences.