When to take a mental health day
The short answer: When you need one. More specifically, Jill Sylvester, LMHC, author of Trust Your Intuition, says you should consider taking a day off when you’re feeling increased difficulty getting through the workday (but not so much that it’s a critical issue). “Someone should take a mental health day from work when they are sensing a building pressure in their body, feeling like they are burning the candle at both ends,” Sylvester says.

A way to tell how full your “tank” is, to borrow from Rhodes-Levin’s earlier analogy, is to listen to the way your body feels in the environment you work in. Does your anxiety build as you walk through the door of your workplace? Do you find yourself tensing up throughout the day? Are you just going through the motions when your job used to excite you? These are all signs to take a mental health day. 

Psychologist Marianna Strongin, PsyD, adds that if you’re going through more severe stages of anxiety or depression, you could also benefit from time off for emotional self-care. This is especially true if you’re in the midst of dealing with something hard, like the loss of a family member or the end of a long-term relationship. While bouncing back from a difficult experience won’t happen overnight, taking time to process can be beneficial.

How to best spend a mental health day
When it comes to structuring your day off, all the experts say this will vary from person to person. “If you are already close to an empty tank, just relaxing may be all you can do,” Rhodes-Levin says. This can be similarly true for someone who is taking a mental health day because of a particularly bad bout of depression or anxiety; sometimes doing anything besides rest is too difficult—and that’s okay.

If you do have the energy to be out and about, all the experts say the best way to spend a mental health day is doing something that lights you up. “Whatever gets you a little excited but isn’t exhausting,” Rhodes-Levin says.

Sylvester also recommends doing something that will be inspiring. This could mean digging into a self-help book that’s been on your nightstand for weeks, watching an inspirational documentary, or tuning inward and connecting more to your personal passions and goals. She also recommends activities that are scientifically linked to boosting happiness, such as being in nature, working out, or spending time with a friend.

Dr. Strongin emphasizes that the day should be spent focusing on yourself. “Personally, I like to do some self-care, whether it’s a facial or hair cut,” she says. “It makes me feel like I’m giving back to myself, which allows me to give back to others later.” Sometimes, Dr. Strongin says, it can be beneficial to spend a mental health day taking care of personal chores that are causing you stress. “Organizing your home can also help create a healthy environment at home and can be extremely therapeutic,” she adds.