How to know when it’s time to take a mental health day

Many of us have taken days off due to poor physical wellbeing and illnesses like the flu. Unfortunately, mental health stigma is still commonplace, making the idea of taking a mental health day seem odd to some.

Taking time off for your mental health, even if it’s encouraged, can cause feelings of guilt, or even make you feel like your issues aren’t ‘serious’ enough to warrant a day off. But have you ever thought about how stress and poor mental health can impact your performance and colleagues? While a day off won’t fix everything, taking a step back can be enough to gain some perspective and prioritise your overall wellbeing. And whether you’re the one that needs the mental health day, or a member of senior leadership, knowing the signs of when you or somebody else needs to take a mental health day is critical.

What are mental health days at work?

Mental health days at work are days you take off to look after yourself. This can look like a self-care day, or a day to do an activity that aids your mental health. Ultimately, a mental health day at work takes you away from the stresses of work so you can focus solely on yourself.

You can use mental health days to simply rest or do things that make you happy such as engaging in hobbies or meeting up with friends and family. The whole idea is to indulge in activities that help improve your mood.

Are employees entitled to mental health days at work?

While there’s no specific legal right for mental health days, under current employment law, an employee can take time off for their mental health as part of their statutory sick leave entitlement. This process is no different than taking time off for a physical injury or illness.

Signs that you may need a mental health day

If you’re unsure whether you or a colleague requires a mental health day, there are some easy and subtle signs you can spot.

1. Increased irritability

When things feel like too much, it can be easy to snap at others. You may notice small things being more irritating than they would normally, leading to a poor outlook on work, and even outwardly snapping at colleagues.

2. Feeling easily overwhelmed

Tasks that would otherwise be easy to complete can feel overwhelming and too much to handle. This is especially true if tasks are put off due to poor mental health and have piled up over a period of time.

3. Increased anxiety

While anxieties can arise naturally, if these feelings are persistent, it can be a sign that it’s time to take a mental health day from work. Anxiety feels and appears in a variety of ways, but you may notice an increased heart rate, sweating, restlessness and looking visibly nervous.

4. Isolating from others

Even if you enjoy working with your colleagues, it can be easy to isolate from others if you’re experiencing poor mental health at work. This could be due to not having the capacity to hold a conversation, feeling overworked and/or overwhelmed with the idea of any form of interaction.

5. Increased sickness rates

There is a link between poor mental health and the weakening of the immune system. You may observe feeling run-down more often and unable to fight off infections as quickly as you would usually – even if you’re eating healthily.

6. Poor concentration

It may be time for a mental health day from work if you find yourself or a colleague unable to maintain focus in the way they usually would. This is because prolonged stress, anxiety, depression or other mental health conditions can weigh heavily on the mind.

7. Poor sleep

Not getting enough sleep due to poor mental health and/or stress at work is a vicious cycle., Poor mental health and stress can lead to excessive worry which impacts sleep quality. This can then lead to dealing with the effects of poor sleep at work the next day, further intensifying the feelings of stress and worry.

8. A change in appetite

Poor mental health can affect a person’s appetite in different ways. You may seek out foods for comfort, or alternatively, feel like you can’t eat due to excessive worry.

9. Poor motivation

Work and/or activities may seem uninteresting or unimportant altogether. This is particularly common in depressive symptoms, as it can cause us to not want to engage in what we usually enjoy.

What to tell your manager when you need a mental health day

There are a few different ways to communicate to your manager that you need a mental health day. This depends widely on your relationship with them, what you need and how to communicate it professionally.

The simplest way to tell your manager you need a mental health day is to be direct. You don’t have to explain or give any reasons you aren’t happy to share. If the idea of sharing that you need a mental health day is off-putting, then only share what you are comfortable with disclosing to your employer.

If you feel the need to explain to your manager why you need the mental health day in further detail, offer to set up a one-to-one meeting with them.

If you’re still unsure about how to best approach your manager about needing a mental health day, our counsellors here at HA | Wisdom Wellbeing can help guide you through having the difficult conversation. They can guide you through where to find your entitlement to sick days, as well as build the confidence to speak to your manager about what you need.

What to expect from a mental health day

On your first day of your mental health day, there’s a chance you may still feel a bit ‘switched on’. This can feel jarring, but it’s important to take your day step by step to disconnect. Just remember, a mental health day is intended to:

• Reduce stress levels

• Engage in fun activities

• Relax

• Get some perspective

• Take some rest and sleep

• Get on top of things you have the capacity to do (such as housework and life admin)

You may even benefit from taking more than one day, to ensure you can truly phase out of your working mindset and into more of a relaxing one.

How to spend Your mental health day off work?

How you spend your mental health day off work will vary from other people, but the overall goal is to relax so you can manage your mental health without the stresses that come with your work.

It may be that your body needs more rest – so have that lie-in or schedule naps throughout the day. Alternatively, you may want to get your body moving – so schedule an exercise class or go somewhere scenic for a nature walk (after all, nature benefits your mental health!).

If you want to do something engaging, you may want to meet up with friends and/or family for a catch up or do something fun on your own like play a video game or go to your favourite café. Some may find it therapeutic to make a change - whether that be doing a big clean, painting your walls, hanging up some decorations, or even looking at what’s out there in the job market.

How an EAP can help with your mental health

Mental health days are a great way to centre and look after yourself. To supplement your efforts, an Employee Assistance Programme (EAP) can really help guide you through effective coping strategies for when you feel you need support with your mental health. HA | Wisdom Wellbeing’s app also provides access to the Wisdom app where, you can partake in one of our 4-week wellbeing programs to help get you back on track with your mental and physical wellbeing. Plus, it’s possible to track daily steps, water intake and even your mood – it’s a great way to spot trends and improve your wellbeing!

Conclusion

It’s important to take a mental health day if you need one. After all, mental health is just as important as physical health, and sometimes some self-care is just what we need to realign ourselves and get the help we need. It’s also important for employers to encourage mental health days if they spot an individual struggling. Not only can this show genuine care and concern, but it can ensure your people arrive at the workplace feeling well rested and engaged in their work.