Taking a mental health day?
Here are four great ways to use your Mental Health Days that won’t break your budget.
You should take one mental health day every month, according to clinical psychologist Michele Nealon. If you buy into that (and I do), then here are four ways to use them.
Modern life is hard
When you’re under pressure and feeling stressed out, you might feel you’re not doing your job well enough. You might even feel guilty about taking time off from work when others are working hard. This is a hard one to get past.
And there’s there’s a lot of stress being felt out there, from high inflation to escalating global conflicts and talk about a recession on the horizon.
It’s all a little much. Maybe more than a little.
Experts say that it is exactly at times like these when taking a mental health day is most important.
People are working longer hours than ever before. Many are not getting enough rest, and this is causing them to burn out. Maybe even consider quitting their jobs. Taking time off every once in a while will help you get back on track. It won’t solve everything, but it can certainly help you feel better and be more strategic in your forward plans.
But using your mental wellness days to relax goes beyond just sleeping in, catching up on life admin and ignoring your emails; and if inflation can become a problem for your fuel and grocery prices, it can certainly raise your local gym or yoga studio bill too. These can be pricey.
Fortunately, you have some more affordable options.
Here are those four ways to use your mental health days to de-stress and recharge.
1. Get moving! Exercise is important
Whether you go for a walk around your neighbourhood, do 10 minutes on your bike, or any other type of exercise, get moving at least once during the day.
Physical activity helps us feel better mentally. A recent study found that during the COVID-19 pandemic, people were less active due to fear of contracting the virus. As a result, they experienced higher levels of anxiety and stress.
Moving your body can really be revitalising. Even if you carve out just a few minutes each day, you’ll feel refreshed, energised and joyful.
Do what works for you in terms of time. If 30 minutes fits for your life, then 30 minutes is good. Try to make 30 minutes your base. Get moving in small chunks. It all adds up and helps.
The important thing is finding activities you enjoy doing. Here are some ideas:
Try a new exercise (gently to start with)
Practice pilates, yoga or stretching at home
Take a walk outside for a few minutes.
Get on your bike
Put on your favourite music and dance.
2. Drink water, eat well
Eating healthy foods during the weekdays can help you feel happier and healthier. A study published in BMJ found that people who ate healthy foods were less likely to experience negative emotions like anxiety and depression.
You can make yourself a healthy dinner on a budget. But you need to plan and buy the right ingredients. It’s not simple right now, but it is possible with some juggling and imagination.
Water is essential for your body to function properly too. Drink plenty of it throughout the day.
Sleep, what we eat, and then how we move are three essential planks in building a solid platform for staying healthy for the long haul.
3. Get some rest
A good night’s sleep can help you think clearer, feel happier, and even boost your memory. Sleep deprivation can cause depression, anxiety and other mental health issues. A lack of sleep also increases the risk of heart disease, diabetes and obesity.
People with a full-time job often don’t get enough sleep. In fact, 32% of working adults surveyed said they got less than 6 hours of sleep per night.
Sleep is essential for our health and well-being. It helps us recover from stress, maintain our immune system, and keep our brain sharp. We all know we should get 7-8 hours of sleep every night, but many people don’t realise just how important it is to get enough rest. Check out my short book for more tips on sleep.
4. Create balance in your life
Not doing anything might seem like the perfect way to spend your self-care time — but it’s actually not a great idea for using your mental wellness days effectively.
Many psychologists believe that there is an optimal amount of stress that will keep you productive. If you are too stressed out, you won’t be able to focus on your work. If you are not stressed enough, you’ll become complacent and stop trying to achieve goals. Try taking breaks every hour or two to relax and clear your mind. You should also try to do something you enjoy, like cross-stitching, making photographs or reading - whatever works for you.
On mental health days, try a one to four ratio of getting things done and doing enjoyable activities. It’s hard to stop doing things completely, but make sure you get that mix in your favour. Getting one thing off of your to-do list will give you a sense of completion and help you feel productive, but spending a good portion of your self-care day doing what you enjoy will help you decompress and relax.
You’ll feel an immediate sense of accomplishment when you get something off your list, but most of your day will be taken up by fun and replenishing activities.And that is only going to help. Not only immediately, but how that effect adds up over the long run. Just don’t leave it too long between mental health days in order to feel the full impact.
BONUS: You don’t have to tell everyone
Maybe your workplace doesn’t give you specific mental health days.
If you’re comfortable, and it fits your workplace, maybe you don’t have to specify why you're using a sick day. Perhaps you can say, "I’m not feeling well today and I need to take the day off," and leave it at that.
Or maybe you’re going to take some outstanding annual leave? If anyone asks what you'll be doing, you don't have share you're taking a mental health day. You can simply say, "I'll just be chilling at home."