How to Have A Mental Health Day (That Actually Works)

Life would be easier if we all had a video game health bar above our heads letting everyone know how close we are to absolutely losing it, but the technology just isn’t there yet. So we have to take care of ourselves.

Many self-care guides suggest bubble baths, yoga, or doing a face mask as the go-to methods for relaxation. While many people laud the benefits soaking in a tub or stretching in slow and repetitive poses has on their mental health, they don’t work for everyone. And while social media influencers may be flooding your feed talking about self-care activities you need to do to thrive, a more nefarious reality in which companies co-opt personal well-being and monetize it in ways that are performative and unnecessary may lurk just below an already shallow surface of mental health tips.

But late-stage capitalism isn’t the topic today. No, today we’re talking about how to plan a mental health day that is tailored to you and allows you to relieve stress and recenter your mind. Let’s get into it.

Recognize When You Need a Mental Health Day

I’m a naturally neurotic person. I own it, I take accountability for it, and I do my best to notice when the white-knuckle grip I hold around every event and outcome of my life needs to be loosened to make room for joy. I’m not perfect though, and have been known to work 16-hour days with nothing but an iced coffee and a slice of cheese on my stomach in a desperate attempt to regain control in some part of my life. But living like a tiny bodega rat in a motel in Bed-Stuy never quite pans out for me, so I try to do check-ins on my mental health frequently.  

If you’ve been feeling “off” lately, ask yourself:

• Am I reacting more negatively than usual?
• Do I feel stuck in my emotions, unable to shake frustration, sadness, or anxiety?
• Am I overwhelmed to the point that my productivity and focus are suffering?

By taking inventory of your environment, behaviors, and emotions, you’ll be able to counteract the stress you’re feeling before the point of total burnout.

Understand What Stress Feels Like for You

Stress manifests differently for everyone. Our Director of Marketing, Greg, recently shared that for him, stress is revealed when he becomes reactionary and struggles to let things go. “I have what I call ‘analog hours’” he told me, as he drove several hours away for an extended fishing trip, “I enjoy being outside, hiking, wading through the river systems around where I live, and fishing. Anything that gets me away from a screen is a positive for my mental health.”

By the way, Greg is gone this week taking an entire mental health trip, so anything goes.

Think about what stress feels like for you. Do you feel physically tense? Mentally exhausted? Unable to focus? Understanding how stress affects you will guide you toward activities that actually help.

Design Your Reset Day Based on What Works for You

Instead of defaulting to generic self-care activities, focus on what genuinely helps you reset. Here’s what our team recommends, but you do you.

• Find a place that feels safe and calming. I drive to the island where I grew up. Being near water, having coffee at a familiar café, and strolling past old houses helps me feel grounded and clear-headed.
• Do something physical. Greg enjoys fly fishing because it takes both hands, forcing him to be fully present in what he’s doing and not focus on the past or the future.
• Get outside and move. Our Director of Virtual Services, Anna Griest, LPC, recommends getting sunlight every day and limiting screen time, especially apps that encourage comparison or scarcity.
• Engage in creative expression. Ian Jackson, the Clinical Director of our Nashville location and an LPC, finds that creative outlets provide a consistent reset. Writing, painting, or playing music can help process emotions you don’t have words for in a nonverbal way.

Unplug: The Importance of a Digital Detox

Excessive screen time can contribute to stress, anxiety, and feelings of inadequacy. Many of us spend our days inundated with content, notifications, and comparison-driven social media. Taking a break from screens can improve mental clarity and emotional well-being. Here are some ways you can start limiting your screen time, even if you’re tech-dependent.

• Set “phone-free” zones in your home.
• Use apps that track and limit social media usage.
• Take a full digital detox on your mental health day—no emails, no doom-scrolling.

Know the Limitations of a Mental Health Day

A mental health day can be an effective reset, but it’s not a substitute for deeper emotional work. If stress, anxiety, or depression persist, professional support might be necessary. Therapy, support groups, and structured programs can provide long-term relief beyond a single day of self-care.

At Recovery Unplugged, we integrate music-assisted treatment to help people process emotions, build resilience, and find sustainable healing. If you’re struggling beyond what a single mental health day can help with, consider reaching out for support. Prioritizing mental health isn’t just about having one day—it’s about creating a life you feel happy living.