Do you also have that moment when you can no longer concentrate on your work, the world around you seems to fall apart, everyone just keeps repeating their desires, wishes, expectations, and other things to you, expecting you to provide the solution, and you just stand there feeling like you are about to explode? It’s like in painkiller commercials where clocks tick around the protagonist, and they can no longer bear the noise of the big world due to the pressure and stress weighing on them. In the commercial, painkillers are the solution.
However, there are days in life when even those cannot help a person because something else is needed to release steam, relieve stress, break out of the routine, and pull oneself together again. That’s what a mental health day is for, helping us feel better and get back in shape both at work and in everyday life.
“The best reason to take a mental health day is to prevent burnout – not when you are already completely burned out,” says Rosenna Bakari, psychologist, author of The Healing Journey, and workplace wellness consultant. “If burnout has already happened, you will need much more than just a day off,” she adds.
A mental health day is due to everyone (unfortunately not as a public holiday or by default) and is specifically intended to improve and maintain mental well-being so that stress and anxiety do not escalate into a real crisis.
When you feel so shattered that a good night’s sleep is no longer enough to get you back on track, you may need a day off to take care of yourself and focus solely on your inner self and relaxation.
Here are some signs that it’s time for a self-care day, which you should discuss with your boss!
- You are exhausted and almost nodding off at work (not just after lunch)
- You are irritable with colleagues and impatient with your environment
- You feel cynical and indifferent
- You love your job but dread having to go to work
- You are frequently late for work, which is unusual for you
- You barely manage to get up in the morning
- You are highly anxious and stressed by every small task at work
- You do your work inattentively and slowly (even though you usually don’t)
- You have headaches, stomach aches, and your whole body is tense, and you can’t concentrate
How to discuss all this with your boss?
Many employees find it difficult (sometimes anxiety-inducing) to ask for an extra day off. Mental health is crucial for individual reasons as well as for future profitable, flexible, efficient, and productive work. If your boss is someone you trust and who knows you somewhat—appreciating your mental state—then share with them that you definitely need a self-care day. If not, it’s not a problem either, as you are not obliged to disclose why you want to take a day off. In fact, some managers are not interested at all in what employees do in their free time.
How you bring up the mental health day depends on your personality, your boss’s acceptance, and workplace rules. According to a 2023 survey by the American Psychological Association, only 40% of respondents feel their employer respects mental health. Only 15% work at places that specifically offer mental health days.
It is important that if you want to take a day off, always time it well. Try to notify in advance when you will need it, so your boss can handle the situation more flexibly, as they can better organize work inside and know in advance that your added value will not be counted on certain days. Always be firm and confident; do not show desperation or fear. If necessary, argue calmly. For example, explain that to perform better (or even better) in the near future, you will need a day of rest. Use expressions that put less pressure on your boss, so they feel you need it but do not feel pressured.
Of course, there are always exceptional cases, but most employers are kind and flexible about granting leave. If you feel you are mentally falling apart, definitely try to request a day when you focus solely on yourself, your mental well-being, calmness, and recharging.
