When was your last self-care day? More importantly, when did you last take a day to care for your mental health? Hmm.   If you don’t remember, it’s a good sign that you need one. Indeed, research shows that our mental health suffers when we get overwhelmed, stressed out, and burnt out with work and other responsibilities.

This post explores the benefits of taking a self-care day for your mental health.  There are also suggestions about talking to your supervisor about needing a mental health day. And, of course, we give you some ideas and tips for planning and executing the ultimate self-care day.   We can’t wait for the International Self-Care Foundation to tell us to celebrate International Self-Care Day on July 24.

Now is the time to take a day to slow down.

Why Self-Care is Important

The term self-care means different things to different people.  However, at its core, self-care means that you intentionally choose to have a healthy relationship with yourself.  Additionally, it refers to any activity you do to take care of your physical, emotional, spiritual, and mental health.   Some specific benefits of practicing self-care regularly include:

• Decreased stress and anxiety
• Better work-life balance
• Increased productivity
• Improved mental clarity
• Healthier immune system
• Increased energy
• Fewer aches and pains
• Improved sleep quality
• Stronger relationships

Despite the numerous benefits of self-care, many people don’t prioritize it in their lives. We live in a society that glorifies busyness and productivity. Indeed, we often work hard and take on more responsibilities at the expense of our health and well-being. And sometimes, it sucks the joy out of life.

As mentioned in a previous post, self-care takes you out of survival mode.  Indeed, it moves you from surviving to flourishing and blooming.

Why You Need a Self-Care Day for Your Mental Health

Mental health is a crucial component of our overall well-being, yet it’s often overlooked. Indeed, neglecting our mental health often leads to exhaustion, burnout, and stress.  Over time, it also leads to more serious health issues over time.  That’s why it’s crucial to prioritize self-care and take a mental health day, or “Sad Day,” every so often. 

What Is a Mental Health Day?

So, what is a mental health day?  A mental health day, or Sad Day, is a day off from work or other responsibilities to care for your body, mind, and soul.   Indeed, the concept of taking a mental health day has gained popularity in recent years.  A mental health day is not just about not going to work.   Indeed, stay-at-home moms, grandparents, caregivers, and students often benefit from a mental health day. 

Sometimes, you just need a break before you break.

It’s important to note that a mental health day is not the same as taking a sick day.  A sick day is typically for when you’re physically ill and unable to work.  However,  a mental health day is about caring for your mental health and emotional well-being.

Telltale Signs You Need a Mental Health Day

Recognizing the signs of exhaustion and burnout is vital to protecting your mental health. Check out the list below and see what rings true for you. Do you:

• Get sick easily (colds, fever, cough, etc.) 
• Worry too much
• Feel tired and fatigued during the day
• Look tired
• Feel constantly overwhelmed at work and home
• Have a short temper
• Treat others rudely and unkindly
• Feel detached from people
• Stress eat
• Drink too much alcohol
• Work long hours
• Sleep too much
• Have too much TV and screentime
• Spend too much time on social media
• Have a hard time saying “no”
• Feel angry and irritable

Hmm. I think you would need a self-care day if you answered yes to a few of these.

Read: Breathe: A Mindfulness Journal for Creating the Life You Want 

6 Reasons Why We Don’t Take a Self-Care Day

So, given the benefits of self-care, why don’t we take mental health days off our jobs?  Well, I’ve identified several possible reasons.

1. Stigma about mental health.  Unfortunately, there is still a stigma about mental health.  Understandably, many people do not want to discuss their mental health with their co-workers or boss.  Furthermore, society reinforces work and productivity as symbols of self-worth and value.
2. Fear of negative consequences.  Many individuals fear being penalized for taking a sick day, much less a mental health day to rejuvenate.  In reality, it might make a difference in getting that big promotion.  
3. Heavy workload and high expectations. In many workplaces, employees work long hours and have heavy workloads.  Indeed, many workplace cultures expect people to suck it up and go to work sick.  
4. Financial concerns.  Let’s be honest.  A large number of the population work jobs that do not give paid sick leave, much less “mental health leave.”  Thus, taking an unpaid day to care for their mental health is not feasible for them.
5. No sense of urgency.  Mental health is often not seen as being as urgent or necessary in the same way as physical health issues.  Thus, it is hard for many individuals to justify taking time off work to de-stress and reset. 
6. Guilt and shame.  Many individuals people feel guilty or ashamed for taking time off work for mental health reasons.  Indeed, it is especially true if you own a business, supervise others, work from home, or have a five-year plan to take over the world.    

How to Approach Your Boss for a Self-Care Day

Talking to your boss or supervisor about needing a mental health day can be challenging.  Of course, many individuals call in sick or use the tried-and-true funeral excuse.  Chances are that you don’t work for an angel.  However, here are some suggestions on how to approach this difficult conversation with your boss:

1. Plan ahead.  Ask for a private meeting.  Prepare what you want to say in advance.  Undeniably, being prepared gives you the self-confidence to advocate for your needs. 
2. Be open and honest. Explain why you need the mental health day.  For example, explain that you feel overwhelmed, anxious, or burnt out.   
3. Offer solutions. Be prepared to discuss how you will manage your workload while you’re away.  Indeed, this shows your commitment to your job and responsibilities.
4. Request confidentiality.  Ask your supervisor to keep the conversation confidential and emphasize the need for their support.  Pause and wait for them to agree to this.   
5. Provide documentation.  Unfortunately, your employer may require documentation from a mental health professional in order to approve your time off.  If this is the case, talk to your doctor ahead of time about needing a “sad day” to prevent burnout or breakdown.  Of course, if you have more serious mental health issues, you may need more than a day, so have the necessary documentation.

Planning The Perfect Self-Care Day

We are big advocates of self-care Sundays, self-care month challenges, and having some type of self-care routine 7 days a week.  However, we’re bigger advocates for taking a mental health day in the middle of the week. Yes, you heard me clearly. There is nothing fun about waiting for the weekend. Indeed, the weekend is already booked. However, the thought of taking off a Tuesday or Wednesday makes me smile.

The ultimate goal is to have time to refresh and reset.  It is a time to focus on yourself and do something that makes you feel energized and rebalanced.

Here are some tips for planning the perfect day:

Schedule It

Put your me-time on your calendar. This also means clearing your schedule in advance.  Indeed, this gives you a sense of excitement and anticipation.  Choose a day when you won’t be interrupted by work, family, or other responsibilities.  Most importantly, treat that time as a non-negotiable appointment with yourself. Oh, and don’t forget to put an out-of-the-office auto-reply to your email.

Set Intentions

Setting an intention helps you to stay focused and make the most of your time. What do you want to do?  How do you want to feel? Is there something you’ve always wanted to do?  Do you want to learn a new hobby?  

Draw Boundaries

It’s important to note that this day is not a girls-get-together or family day. Instead, spend another day connecting and having fun with friends and family.  Letting others know you’re taking some time for yourself is up to you.  If you tell them, then also ask them to respect your need for alone time.

Prepare for the Day

Plan out your day in advance.  Indeed, this also means having all the things you need to pamper yourself for your chosen activities.  For example:

• Tickets for the play
• Reservation for lunch or dinner
• Appointment for the spa
• Playlist for a road trip
• Full tank of gas for retail therapy to the outlet malls
• Snacks for binge-watching your shows
• Hiking boots or walking shoes for a long walk or other outdoor activity
• Coloring books, gel pens, colored pencils
• Paints and canvas
• Yarn, threads, needles, fabrics
• Face masks, eye masks, face oils, serum, jade roller, and gua sha tools for the ultimate skincare day
• Body scrubs, tools for a manicure and pedicure, etc., for your spa day at home
• Essential oils, bath brush, bath salts, a good book, and a rubber ducky for a bubble bath

Unplug

As much as is feasible, turn off your phone, computer, and other electronic devices to minimize distractions and allow yourself to relax fully.

Self-Care Day Ideas

If you need some ideas for your self-care day, we have you covered. They include ways to nourish your soul, move your body, refocus your mind, boost your skincare routine, and indulge in some guilty pleasures.

Nourish Your Soul

Nourishing your soul means taking care of your emotional and spiritual well-being.

• Go on a spiritual retreat
• Pray and fast
• Do a morning and evening meditation practice
• Command the morning
• Pray the Hours
• Spend time in nature
• Relax in a hammock
• Go to the beach
• Relax by the pool
• Go for a hike
• Take a yoga class
• Do some shadow work
• Journal
• Write
• Paint, draw, color
• Practice your hobby
• Try a new recipe
• Bake or cook a treasured family meal

Read Shadow Work Prompts for Beginners: Learn Grow Heal

Move Your Body

Resist the temptation to use your mental health day to sleep all day.  Indeed, make some time to move your body.  Moving your body (i.e., exercising) reduces stress and anxiety, improves sleep, increases energy levels, and boosts self-esteem.

• Take a dance class
• Try a new sport
• Join a fitness class at the gym
• Go swimming
• Take a long walk
• Go for a hike
• Try a virtual workout
• Go for a long bike ride
• Work in the garden
• Stretch for 20-30 minutes

Refocus Your Mind

Refocusing your mind means intentionally redirecting your thoughts, attention, and time from the things and people that distract, drain, and drag you down.    

• Read
• Reflect on the past week
• Pray
• Meditate
• Exercise
• Spend time with pets
• Do deep breathing exercises
• Journal
• Take a nap
• Listen to music
• Create a new essential oil blend for the aromatherapy diffuser
• Draw, paint, color
• Practice a hobby
• Work on a jigsaw puzzle
• Do the crossword, word search, sudoku, or another puzzle
• Use the do not disturb feature on your phone
• Take a break from social media

Boost Skincare Routine

Spend an hour or two to give your skin some extra love.  I get professional facials every few weeks, but taking time to care for your skin does not require expensive treatments.  Indeed, the key to radiant, healthy skin is a consistent routine tailored to your skin type.

Here are some equipment and tools you can use at home to boost your skincare routine.  

1. Facial cleansing brush.  A facial cleansing brush removes dirt, oil, and makeup from your skin, leaving it clean and smooth.
2. Jade roller.  A jade roller is a handheld tool made of jade.  Use it to massage your face and reduce puffiness and inflammation. 
3. Gua sha tool.  A gua sha tool is a flat, handheld tool that works similarly to a jade roller. 
4. Facial steamer.  A facial steamer opens up your pores, making it easier to cleanse your skin and absorb skincare products.
5. LED light therapy device. LED light therapy devices use different light colors to address specific skin concerns, such as acne or fine lines.
6. Microdermabrasion tool.  A microdermabrasion tool uses a diamond-tip or crystal-tip wand to exfoliate the skin and improve texture and tone.
7. Blackhead extractor.  A blackhead extractor tool removes blackheads and whiteheads from your skin without causing damage or scarring.
8. Silk pillowcase.  A silk pillowcase minimizes friction on your skin while you sleep.

Please note that these recommendations do not replace advice from your healthcare provider. Clicking on the links will take you to an external site.

Indulge in Guilty Pleasures

Occasionally indulging in guilty pleasure (in moderation) provides a mental break from daily stressors.  Here are some of our favorite guilty pleasures to relieve stress on of those days:

• Enjoy comfort foods
• Binge-watch TV shows 
• Retail therapy (i.e., shopping)
• Play video games
• Take a long bath
• Spend 5-10 extra minutes in the shower (forget the water bill)
• Go back to bed (after taking kids to school, etc.)
• Sleep in late
• Read a trashy novel or romance novel
• Watch hair and makeup videos for several hours
• Browse online shopping sites and put things in your cart (delete them later)
• Watch cat or nature videos

Clean and Declutter

At first glance, cleaning your space sounds like doing chores.  However, a clean, well-organized space is good for your mental health.  Indeed, the process of decluttering is liberating and helps you feel more in control over your space.  Many people spend their mental health day cleaning and swear about its positive effects on their emotional health and well-being.

How and what you clean is up to you.  Here are some things that can be cleaned and decluttered to improve our mental health:

• Junk drawers
• Closets and underwear drawers
• Refrigerator
• Car
• Garage
• Workspace
• Computer files and apps
• Social media followers
• Playlists

Now, It’s Your Turn

Well, I hope that you’re excited about planning your next self-care day to care for your mental health. I think you will also enjoy the blog posts on journal prompts to calm your anxiety, give yourself time, how to command the morning, and essential oils to use in the shower. 

On a scale from 1 to 10, how well do you take care of yourself?  Rate each of the following:

1. Body
2. Mind
3. Spirit

Spend an hour this week planning how to incorporate more self-care activities into your life.

• What are two things you can do more of?
• What are two things to say “no” to?

Schedule a self-care day on your calendar.

Remember, self-care is not a luxury!

Well, we look forward to hearing about your experience in the comment section of this blog.  And you can join the conversation on the Keep It Tight Sisters Facebook Page.

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Keep It Tight, Sisters.

Eat. Move. Breathe.

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