# Do You Need a Mental Health Day? How to Take One Off > Learn what a mental health day is, signs you need one, and how to request time off. Plus manager scripts and strategies to prevent burnout. Source: https://asana.com/resources/mental-health-day ## Do You Need a Mental Health Day? How to Take One Off #### Summary Mental health days are essential for maintaining workplace well-being, helping employees reduce stress, prevent burnout, and return to work more focused and productive. This guide explores when to take a mental health day, how to communicate with your manager, and long-term strategies for sustaining mental health at work, whether you're an individual contributor or a leader responsible for team culture.Think about the last time you felt overwhelmed and maxed out at work. What did it feel like? Did you struggle to focus? Did you find yourself procrastinating on tasks? Did the anxiety seep into your time outside of work? Now, think about how you addressed those feelings. Did you just press on, despite not feeling or performing at your best? If that's your reaction to work stress, you're in good company: [research](/resources/anatomy-of-work) has found that 40% of all workers think burnout is an inevitable part of success. Often, we feel pressured to push through work anxiety out of concern for our career growth, especially when companies are trying to do more with less. But without prioritising your mental health, you can't do great work. In fact, the "push through" mentality can negatively affect businesses by leading to low team morale, miscommunication, and ultimately more mistakes. So how can you prioritise your mental health at work while keeping a focus on your work performance? One way is by taking regular mental health days. #### How to align goals and OKRs across teams Learn how to transform your team’s goals into measurable outcomes with powerful OKRs. When teams can understand how their work ladders up to the organization’s overall goals, better results follow. - [Watch the webinar](https://resources.asana.com/how-to-align-goals-OKRs-across-teams.html?utm_source=article-banner&utm_medium=web&utm_campaign=team_okrs) ## What is a mental health day? A mental health day is a day off from work dedicated to rest, relaxation, and prioritising your [well-being](/resources/employee-well-being). Unlike a sick day for physical illness, it focuses specifically on reducing stress, preventing burnout, and recharging mentally. ### Why are mental health days important? So many of us are struggling with work-related mental health conditions like [burnout](/resources/what-is-burnout) and [overwork](/resources/overworked-signs). The data paints a clear picture: - Almost [one in four workers](/resources/anatomy-of-work) experiences burnout four or more times per year - 42% say they've suffered [imposter syndrome](/resources/impostor-syndrome) and burnout simultaneously The result is a less engaged workforce more prone to mistakes. While mental health days certainly aren't a fix for the underlying conditions affecting mental health at work, they give workers needed time to destress, reset, and prioritise themselves. Some companies have dedicated resources for mental health days, but if yours doesn't, that's OK, you can often use a sick day instead. ## What are the benefits of taking a mental health day? When you're struggling with a physical illness, taking a day off feels like a no-brainer. Mental health deserves the same consideration. Taking time to recharge helps you return as a more focused, productive team member who can do [deep work](/resources/what-is-deep-work) more consistently. Mental health days can help you: - Take a break to pause, rest, and re-energise - Come back to work with more energy and lower anxiety - [Improve your productivity](/resources/how-to-be-more-productive) and creativity at work - Reset your perspective and refocus - Reflect on what's causing stress and come up with solutions - Reduce stress and burnout, and combat the negative effects of work stress, like missed deadlines and lower engagement levels ## When should you take a mental health day? The simple answer: take a mental health day when you need one. If stress or [work anxiety](/resources/work-anxiety) is affecting your ability to function or concentrate, it's time to consider taking a day off. Common signs you might need a mental health day include: - Lack of motivation at work - Lowered productivity with no outside cause - Difficulty concentrating and staying focused - Physical symptoms, like headaches or exhaustion - Difficulty sleeping - Mood changes, including increased frustration and irritability - Increased negative thoughts about work or your employer - Frustration or annoyance directed at coworkers ## How to take a mental health day Now that you know when and why to take a mental health day, let's focus on _how_ to approach your manager about the subject. If you're concerned about bringing up mental health at work, you're not alone. The stigma can lead to worries about retaliation or being perceived as unable to perform. The good news: you're not obligated to disclose your reasons, and there are ways to request time off that feel comfortable for you. ### How to speak to your manager Some companies have specific mental health day policies, while others require you to use sick days or PTO. Either way, the key thing to remember is that you're in control, you aren't obligated to share why you're taking time off. Approach What to say Benefits **Not disclosing** "I need to take a sick day" or "I need to take a personal day" Maintains privacy; no explanation required **Disclosing** "I'd like to take a mental health day to recharge" Helps reduce stigma; opens dialogue about workload and well-being If you choose to disclose, tips to [effectively communicate](/resources/effective-communication-workplace) include: - **Frame your conversation around the negative effects** on your work and the workplace, such as the potential for reduced productivity or missed deadlines, and your desire to find a solution for yourself and the company. - **Speak to the** [research-backed benefits](https://health.clevelandclinic.org/is-taking-a-mental-health-day-actually-good-for-you) **of taking a mental health day**, working to build a shared understanding of how prioritising mental health will benefit workers and the organisation. - **Check back after your mental health day** to find mutually beneficial solutions to prioritise mental health beyond one-off mental health days, like setting work boundaries and working toward [realistic goals](/resources/smart-goals). ### What to do on your mental health day Once you've cleared your day off, it's time to make the most of it. Your only goal is to rest, recharge, and destress. How you spend it depends on what relaxation means to you. Here are a few ideas: - Catch up on some much-needed sleep. - Unplug and take a break from social media, email, and other forms of technology that cause stress. - Indulge in self-care activities, like getting a massage, taking a bath, or reading. - Spend time with friends, family, and loved ones. - Spend time outside, like taking a long walk, going on a hike, or riding a bike. - Participate in stress-reducing activities, such as deep breathing, meditation, yoga, or journaling. - Listen to a podcast or curl up on the couch and watch a movie. - Cook a healthy meal, go to a restaurant you love, or grab coffee with a friend. - Explore your neighbourhood and try out a new shop or café. - Burn a candle, start an art project, or de-clutter your house. - Do nothing. Spend the day in bed or without an agenda. ## When one day isn't enough: long-term workplace mental health strategies While taking a mental health day is helpful if you've been feeling extra stressed or struggling to focus, it's ultimately not a long-term solution for poor mental health at work. A single day off won't solve larger, underlying workplace stressors, such as unclear expectations, lack of managerial support, [toxic productivity](/resources/toxic-productivity), unrealistic expectations, and a demanding workload. If you still feel [overly stressed or overwhelmed](/resources/overwhelmed-at-work) after returning from your mental health day, it may be a sign that there are deeper issues that need addressing. Here's what to do if one day off to focus on your mental health isn't enough. **If you're an individual contributor,** focus on strategies that can help reduce work anxiety, including: - Speaking to your manager about your workload and potential ways to [reallocate resources](/resources/resource-allocation). - Practicing good [time management techniques](/resources/time-management-tips). - Setting clear work boundaries, like adhering to "on" and "off" hours or learning to [say no at work](/resources/how-to-say-no-professionally). - Requesting company resources, such as coaching or [professional development](/resources/professional-development-plan) courses. - [Delegating work](/resources/how-to-delegate) when possible. - Reaching out to a health care professional if your symptoms become unmanageable. **If you're a manager or an executive,** focus on strategies that create a transparent culture and help employees feel comfortable speaking about and prioritising their mental health, such as: - [Leading by example](/resources/lead-by-example) and modeling good work behaviors, such as adhering to work boundaries and taking time off. - Creating a [company culture](/resources/types-organizational-culture) that supports mental health through the creation of employee resource groups (ERGs) and offering mental health care. - Acknowledging that demographic groups experience different mental health challenges and providing support through sensitivity training and investing in [diversity, inclusion, and belonging](/inside-asana/diversity-inclusion-belonging-at-asana). - Acting as an ally and breaking down the stigma around mental health at work by facilitating open conversations and [speaking about your own mental health](/inside-asana/thrive-mental-health), if you feel comfortable. - Using [emotional intelligence skills](/resources/emotional-intelligence-skills) by regularly checking in with employees about their mental health and asking how to better support and provide solutions. ## Better mental health means more impactful work Prioritising your mental health in the workplace isn't easy, but it is important. Workers who set boundaries and focus on their well-being ultimately create more high-impact work. If you're struggling with your mental health in the workplace, you're not alone, but there is help and hope. Taking a mental health day is the first step in focusing on your mental health needs in the office. Beyond that first step, having the right tools to manage your workload and stay organised can reduce daily stress and help you maintain a better work-life balance. [Get started](/create-account) with Asana to bring clarity to your tasks and help your team work more effectively together. #### Anatomy of Work Special Report: The unexplored link between impostor syndrome and burnout Burnout and impostor syndrome have historically been studied as two separate phenomena. In this report, we connect the dots to help leaders slow burnout and increase employee retention. - [Get the insights](https://resources.asana.com/americas-anatomy-of-work-burnout-ebook.html) - [Get the insights](https://resources.asana.com/americas-anatomy-of-work-burnout-ebook.html) ## Frequently asked questions about mental health days #### Is it OK to take a mental health day off work? Yes, taking a mental health day is a valid way to care for your well-being. Many companies recognise this and allow employees to use sick days or personal time for mental health needs. #### Do I have to tell my boss why I'm taking a mental health day? No, you are not obligated to disclose the reason, simply request a sick day or personal day. However, sharing can help reduce workplace stigma and open conversations about well-being. #### How often should you take a mental health day? There's no set rule, it depends on your stress levels and work environment. 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