Do You Need a Mental Health Day? Here Are 5 Signs

Your mind and body know when it’s time to hit pause. Learn to recognize the signs that signal it’s time for a break.

A mental health day is a deliberate break from work or responsibilities to tend to your emotional and psychological well-being. It’s a short-term intervention that can offer relief from the cumulative effects of stress and overwhelm—similar to resting when you’re physically unwell. When timed well, a mental health day can help regulate your nervous system, restore a sense of calm, and create space for reflection. 

For people living with a diagnosed mental health condition —such as an anxiety disorder, bipolar disorder, or depressive disorder—mental health days can support long-term stability and reduce the risk of crisis. However, if you’re already experiencing serious symptoms like chronic exhaustion or emotional reactivity, a single day off may not be enough. In those cases, ongoing therapeutic support or even medical leave may be more appropriate. True proactive care involves regular practices that sustain mental resilience and well-being—ideally long before reaching a state of dysfunction.

5 signs you need to take a mental health day 

Please note that if you’re experiencing persistent and chronic symptoms—even after taking one or more mental health days—it may be a sign that deeper support is needed. While this article outlines warning signs that you may need a break, ongoing mental health challenges can indicate an underlying mental health condition. In that case, talk to your healthcare provider about getting a full mental health screening and exploring consistent therapeutic support to help you regain clarity and balance.

1. You feel constantly exhausted—even after sleep

If you’re waking up tired despite getting a full night’s rest, your exhaustion may be emotional, not physical. Fatigue that is unresolved with rest or sleep is a common sign that the body has been operating in a state of high stress, or survival, for longer than it can handle. Certain underlying mental health conditions, including depressive disorders, anxiety disorders, and PTSD, make us more vulnerable to stressors, meaning we are more easily dysregulated in response to stressors and more likely to remain in a dysregulated state for longer, putting us at greater risk for exhaustion. 

Ignoring this exhaustion increases your risk for burnout and could lead to a potential mental health crisis. Taking a mental health day to rest won’t necessarily solve underlying mental health issues but can be essential for bringing a stress cycle to completion.

2. You’re easily irritated or emotionally reactive

If you find that your emotional reactions to daily stressors do not fit the facts, or in other words, seem disproportionate to the size or severity of the trigger, this may be a sign of emotional overwhelm. When we have been over-functioning for too long, our frustration tolerance often lowers, leaving us more susceptible to emotional reactivity. Left unaddressed, emotional reactivity can lead to strained relationships and a decreased sense of self-control.

While in some cases, emotional dysregulation due to stress or overfunctioning can be eased with rest, it is important to consider why stress or overfunctioning is occurring in the first place, and whether these patterns may be indicative of an underlying mental health issue. If reactivity becomes routine, regular therapy sessions, such as weekly or biweekly therapy, can help you build better coping tools.

3. You’re struggling to focus or feel motivated

Mental fog, difficulty concentrating, memory impairment, and lack of mental drive are common signs of psychological fatigue. If you’re feeling disengaged at work or unable to focus on basic tasks, in addition to physical and emotional rest, you may need cognitive rest. 

4. You’ve lost interest in things you usually enjoy

If you find yourself pulling away from loved ones, skipping hobbies, or no longer caring about personal goals and achievements, this withdrawal is a major sign something is off. This shift can occur with or without other physical symptoms and may point to a larger issue like a depressive episode or burnout. One mental health day can help restore some joy, but persistent disinterest warrants an evaluation by a mental health professional. 

5. Your body is showing signs of stress

Mental and emotional strain often show up physically. From headaches and stomach issues to tense muscles and frequent illness, physical symptoms can be a red flag that your mental health is suffering. 

Taking a break from daily pressures can help ease your body’s stress response temporarily. However, it’s important to address why daily pressures are creating patterns of illness in the first place and if you are regularly experiencing physical and emotional symptoms of stress, you may benefit from exploring with a mental health professional how to improve your coping skills and establish a more sustainable daily routine. 

How to make the most of a mental health day

Use your time off with intention:

• Disconnect from work completely
• Do something nurturing: take a walk, nap, journal, or simply breathe
• Limit overstimulation: put down your phone, reduce noise
• Book a therapy session—whether a monthly check-in or weekly therapy session
• Reflect on how you’re really feeling, physically and emotionally, and be honest with yourself about your needs

Whether you’re managing a mental health disorder or just need a reset, prioritizing your well-being is one of the most powerful steps you can take.

When a mental health day isn’t enough

Mental health days are helpful, but they aren’t a cure-all. If you’re experiencing recurring symptoms—like emotional numbness, chronic fatigue, or suicidal thoughts—it’s essential to seek professional help. These may signal a serious mental illness that requires a structured treatment approach.

Working with a licensed therapist or psychiatrist is crucial for long-term healing. Options like behavioral therapy, trauma-informed care, or even medication-assisted treatment are available to support your mental well-being. Mental disorders are common and treatable, and seeking care is a sign of strength—not weakness.

How Charlie Health can help

If you or a loved one is struggling with your mental health and could use more than once-weekly support, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides behavioral health treatment for people dealing with serious mental health conditions. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With this kind of holistic online treatment, managing your mental health is possible. Fill out the form below or give us a call to start healing today.