How A Psychologist Recommends Spending Your Next Mental Health Day

The concept of a mental health day may be foreign to some, but essential to others.

Whether you call it a wellness day, a bounce-back day, or just a day off when you’re feeling down, the idea behind it remains the same: One day to do nothing but focus on your mental health and feeling better by the end of it than you did at the beginning. Think of it like a vacation for your brain.

Taking a day off to tend to your mental health isn't a new concept. However, more social media users have been sharing their versions of a mental health day—with plenty of good tips, I might add—so the topic is getting more air time.

Influencer Madison Wild calls it her “happy brain routine,” on TikTok, sharing her must-do activities to keep her mood high. Model and influencer Sierra Brave takes her followers on a journey to “cure her brain” in her TikTok vlog, reminding followers that while she likes to keep her content positive, she too, struggles to get out of bed sometimes—and that’s okay. Another user, Kate Speights, also made a list of her go-to feel-better activities, especially for those with anxiety or people who are short on time. 

First things first: try to make a list of things that make you happy next time you have a few minutes. This way, you’ll have a menu of sorts to choose from next time you’re feeling down. Trust me, it’s a whole lot easier to do this before the bad day arrives if you can swing it. Stuck on where to get started? Give this self-soothing activity list a glance for some inspiration. 

Even if you have a list in front of you, knowing where to start can be tricky and delay your mental health day from commencing in the first place. Charmichael’s suggestion: Start with movement of some kind. 

“I don’t think anybody ever regrets going to the gym,” she says lightly. Plus, the endorphin boost is pretty much guaranteed to make you feel better afterward, so there’s a light at the end of the tunnel. 

A common thread I saw in the video diaries of content creators was getting outside in one way or another. This could mean going for a hike, laying in the sun (please wear SPF), having lunch outside, or just walking to your local market or coffee shop. 

Some people feel better crafting up a healthy homemade meal, while others despise cooking. Know yourself and what makes you happy, and go with that. If you find joy in ordering sushi and it makes you feel good at the moment (and afterward), then do your thing. 

Cold showers aren’t for everyone, but they can be helpful when feeling down. A chilly rinse has plenty of research-backed benefits for your overall health, including a noticeable reduction in anxiety.1

When the ice-cold water touches your skin, it also takes you out of any negative thought loops you may be having. “It can force you to be 100% in the moment,” Carmichael says. 

It can be difficult to decide if you should be social or secluded on your mental health day, and the best option will vary for each person. One universal tip Charmichael can suggest on this topic is to have a call list of people who you care about and care about you. 

“Keep a list of five friends or family that are good supportive influences,” she says, and consider giving one of them a call or meeting up with them on your mental health day. 

We often cover the topic of self-care on mindbodygreen and that’s because we truly see it as a beneficial practice, not a meaningless indulgence. This is even more essential on days when you need a little boost. 

Social media isn’t toxic for everyone, but the overuse of it can be. There’s no hard and fast rule saying you should go without your phone for the duration of your mental health day, but Charmichael recommends tailoring your usage to something positive. 

Maybe going on Instagram makes you feel connected to your loved ones, or maybe it makes you wish you were spending summer in Europe like everyone else seems to be. Maybe Pinterest makes you feel inspired and motivated, or maybe it makes you feel self-conscious about your taste. 

Journaling might help some people empty out intrusive thoughts or tap into a creative side. If that’s the case, then journaling may be a good practice on days like this. 

On the flip side, it can also make you feel unproductive if you can’t come up with content to put on the page or pressured to unravel trauma you’re not ready to deal with. 

After a long day of self care you may be able to fall asleep earlier than normal, so take advantage of that. Think of this as the icing on the cake.

You’ve worked hard throughout the day to nurture a positive environment in your mind, so don’t let a late-nighter unravel your work if you can help it. 

Taking a day to tend to your mental health can be daunting if you don't know how to spend it. Start by making a list of things that make you happy, get some movement on your schedule, spend time outside, connect with people who lift you up, and remember that you aren't alone.

At the end of the day, choosing to dedicate any time to focus on your mental health is better than ignoring it.

Do what brings you joy and peace, and remember that everyone has bad days, so you're not alone. If you find yourself in a recurrent loop of sadness or anxiety, though, you may want to consider talking to a therapist who can offer more support.