How to Take An Effective Mental Health Day
Be Intentional.
I’ve often heard people talk about taking time off for wellness or mental health. More and more employers are supportive of employees taking time for wellness. But what do you actually do with this kind of time? Often times people tell me they took the time off work and then didn’t feel any better upon returning to work. So what went wrong?
The Challenge
Our brain is constantly busy daily attending to millions of data points, and that does not include our social media, calendars, events, meals, kids soccer practice, work, emails, and relationships. In our society today our brain is asked to attend to multiple things and then it is quickly distracted and pulled into the next item on the list or message on our device. Our mind is like any muscle in the body, learning, flexing and extending with each new experience. We can naturally draw the conclusion that we are all getting PhD’s in Distraction and Fragmented Thoughts. While this doctoral degree doesn’t actually exist the premise holds merit. With all of this training we are not spending time teaching our mind to calm and relax or simply to be at rest. This muscle also needs to be flexed in order to feel gains during our wellness time.
How to plan a mental health day
Practice shifting out of “work mode” a little each day. I did say PRACTICE! This is not an easy feat when your mind wants to divert to the next item or tells you “this is silly” or “this is a waste of time”. Research has shown the in order for our mind to be more productive it needs to turn on it’s learning and creativity activating the prefrontal cortex (The Happiness Advantage, Shawn Achor, 2010). If you have a hard time taking a 2 minute vacation (imagining a calm location) due to constantly imposing thoughts - simply notice the thoughts and let them pass, refocus on the details of your mental vacation and keep practicing!
Set boundaries with work. Some of us “have to” be on call or available more than 40 hrs a week. That is ok. We do have the ability to make decisions about how we spend our time and when we engage in work. It is also ok to be specific about when you will check in with work and how much time you will stay there. It is helpful to tell coworkers and employees when you will be able to check in.
Set up time upon your return to work to catch up. We all know this happens, you take time off work and come back to hundreds of emails and meetings then wonder why did I take time off now it have to get caught up again. Sometime this can deter us from our plan to take time away. So, build this into your time away. Give yourself a block of time to review the work you may have missed while you were off. Set yourself up for success!
Protect your time off. This time serves a purpose for you so protect it like you would a meeting with the CEO of your company! Come prepared, set aside distractions, and be present. If you have family functions that also occur during your mental health day, incorporate that into your intentional plan for restoration by thinking about “How do I want to show up for my family? Who would I be if I were at my best?”
Plan for Restoration. Think about things that will help you feel restored. How can you spend your time in a way that you would notice restoration? This varies and is highly individualized so be ok with whatever is on your list. Some things to consider - we need time in nature. There is something about time in nature that is healing and restorative. Most people when they imagine a relaxing location incorporate water, beaches, sun, lush green fields, or trees. We also need to unplug - if you feel anxious at the idea of turning off your technology try sitting through the discomfort or urge to pick it up. Notice what comes up for you and decide if that truly will help you restore yourself before you engage with it.
Trust your team to get things done while you are away. Plan your departure and return to reduce the impact of your time away. Remember you are doing this SO THAT you can be more productive and present at home and at work.
Regina Myers
