How to take a mental health break (and 8 signs you need one)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Regular mental health breaks are crucial for your wellbeing. Here are 8 signs that you need a mental health break, and 10 ways to actually take one.
In our rushed 21st-century lives, burnout is everywhere. Days overflow with meetings, chores, and pings from our phones pulling our attention in every direction. Even when we're not at work, we're often rehashing the day's events or planning tomorrow’s tasks. This cycle of responsibilities and distractions isn't just exhausting, it's detrimental to our mental health.
When did you last pause to breathe, unwind, or clear your crowded mind? Our brains and bodies ache for rest, yet we soldier on, thinking breaks signal weakness.It's time to make a change!
Mental health breaks provide sanctuary from the stimuli that exhaust us. Like a phone low on battery, our minds need intermittent recharging. Short meditations, screen-free afternoons, and the occasional devices-down vacation offer invaluable chances to de-stress. Don't wait until you're overwhelmed — make regular time to recharge your mind.
What is a mental health break?
When you hear “mental health break” you may picture jetting off on vacation for a week. But mental breaks can take many shapes, and don't require extensive time away.
At their core, mental health breaks are about creating a space—both physical and emotional—that allows you to step back from your regular routines, commitments, and responsibilities to focus on restoring your mental wellbeing.
One size doesn't fit all when it comes to taking a mental health break. For some, a 10-minute meditation session can work wonders. For others, it might require a day off to delve into a good book, hike, or simply relax. The duration and activities vary from person to person and from one season to another.
The crucial point is to customize your mental health break according to your needs and circumstances. It's not merely time off, it's “time for you”—an essential self-care practice.
8 signs it’s time for a mental health break
It's easy to push through exhaustion until we reach a breaking point. But tuning into early warning signs can reveal when to step back. Here are some red flags your mind and body need a mental timeout:
Mental fog: Struggling with basic tasks that used to feel easy
Constant tiredness: Fatigue that won't quit even with adequate sleep
Restless nights: Tossing, turning, and waking up frequently
Lack of focus: An inability to concentrate or recall information
Apathy: A loss of interest in and/or motivation for normal activities
Unhealthy eating: Skipping meals, emotional eating, or binging
Frequent illness: Headaches, upset stomach, and feeling run down
Irritability: Short fuses and strained personal relationships
Honoring your needs is not selfish, it’s smart. Just as your body requires check-ups and breaks, so does your mind. Prioritize your wellbeing with timely mental health breaks. You'll return refreshed and better equipped to thrive.
What to do when you need a mental health break
If you recognize any of the above signs cropping up in your life, take immediate action. Sometimes, a micro-break, a walk, or a few moments of deep breathing can make a difference. For more persistent issues, consider taking a full day or even a weekend to disconnect and recharge mentally. The key is to listen to your body and mind and to take steps to give yourself the pause you deserve.
Why mental health breaks are so important
Taking a mental health break can sometimes be seen as a luxury in a society that values productivity over wellbeing. However, the reality is far from it. Mental health breaks are essential to a balanced life and have many benefits beyond immediate relief. While it might feel indulgent to take time for you, it’s essential for your wellbeing.
Mental health breaks can enhance mental wellbeing
A mental break can offer much-needed respite from stress, anxiety, and emotional turmoil. It gives your mind the space to pause, reflect, and essentially 'reset.' This short period can be incredibly beneficial for your emotional and psychological wellbeing, offering you a fresh perspective on challenges and situations that might have seemed overwhelming.
Mental health breaks can help prevent burnout
Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. It doesn't occur overnight but gradually seeps in, making you less efficient and more cynical about your tasks or life in general. Sometimes, you need a circuit-breaker to recover from burnout.
Mental health breaks can improve mental clarity
A cluttered mind is often less productive and more prone to making errors. When you're constantly running on mental overdrive, it's easy for your thought processes to become clouded. A break allows your mind to clear, improving your focus and decision-making.
Mental health breaks can boost productivity
Contrary to the idea that taking breaks may cause you to fall behind on work, they can actually improve productivity and creativity. A well-timed mental health break can result in a refreshed and more focused mindset, helping you tackle tasks more efficiently and with renewed vigor.
Mental health breaks can strengthen relationships
When you're mentally exhausted, it's not just your work that suffers; your relationships can take a hit, too. Irritability, impatience, and negativity may creep into your interactions with family and friends. Taking time to recharge can improve your mood and make you more present in your relationships.
Mental health breaks can help with emotional resilience
Life is filled with ups and downs. That’s why it’s important to cultivate emotional resilience, which helps us to bounce back from stress and adversity. By allowing yourself to step away, you're training your mind to cope with difficulty more effectively, building greater emotional resilience over time.
Mental health breaks can benefit physical health
Finally, mental health is deeply intertwined with physical health. Prolonged stress can lead to various health problems, including heart and gastrointestinal issues and lowered immunity. Taking breaks to focus on mental wellbeing can also have a ripple effect on your physical health.
10 ways to take a mental health break
Taking a mental health break doesn't mean you have to make grand plans. Sometimes, simple activities can offer significant relief and help you recharge mentally. Here are eight suggestions for incorporating a mental health boost to your routine.
1. Move your body
Sometimes, all you need to clear your head is a quick shake. Stand up, shake your arms and legs, do a couple of jumps, or even just stretch for 30 seconds. This physical movement can release pent-up tension and feel like a reset.
💙 Add a mindful movement practice to your day with the Daily Move.
2. Just breathe
One of the most immediate ways to reduce stress is through deep breathing. Try the 4-7-8 technique. Inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale through the mouth for 8 seconds. This can calm your nervous system and give you a fresh perspective.
3. Practice mindfulness
Mindful breaks can be taken anywhere, anytime. Choose a simple, daily activity—like brushing your teeth or making a cup of tea—and perform it with complete mindfulness. Pay close attention to every aspect of the task, immersing yourself in the experience. This simple but effective technique can serve as a mental reset button.
💙 Try 7 Days of Calm with Tamara Levitt to get you started on a solid meditation practice.
4. Meditate
Meditation doesn't have to be a long, drawn-out affair. Numerous apps and websites offer guided sessions that last under five minutes. For instance, Calm has several quick sessions aimed at reducing stress and refocusing the mind.
💙 Try Pause to Breathe for a short one minute meditation practice.
5. Write a gratitude list
Consider journaling as a way to refocus your thoughts. Make a quick list of things you're grateful for, no matter how small. This simple act can shift your mindset from what's troubling you to what brings you joy and peace.
💙 Check out the Calm Feelings Journal.
6. Window watch with water
Pour yourself a glass of water and take it to the nearest window. As you slowly sip your water, gaze out the window. It's a two-for-one deal: You're hydrating yourself and also giving your eyes a break, which is especially beneficial if you've been staring at a screen. If you have a view of trees or a garden, that's a bonus for your mental wellbeing.
💙 Try a Midday Relax Break if you’re feeling overwhelmed and need a reset.
7. Connect with someone
Sometimes the best way to take a mental break is to share what you're going through with someone you trust. A quick chat with a friend or family member can provide emotional relief and new perspectives on your situation.
💙 Check out our Relationships with Others series.
8. Disconnect from technology
Constant notifications and the urge to check your phone can add to your stress. Consider disconnecting from technology for a set period. It's surprising how liberating a few minutes without a smartphone can feel. Spend the time instead noticing what thoughts come to mind. If the thoughts are all about your devices, find out the real reason you can’t put down your phone.
9. Spend time in nature
Nature has a calming effect on the mind. If possible, spend some time outdoors. Even a short walk in the park can boost your mood and lower stress levels.
You can tailor each of these activities to fit your schedule and lifestyle. Remember, choosing activities that allow you to unwind and recharge mentally is the most crucial aspect. Taking this time off benefits you and has a positive ripple effect on all areas of your life.
💙 Try a Mindful Walking meditation while out in your favorite outdoor location.
10. Listen to music
Whether it's a few minutes of classical symphonies or your favorite pop tunes, music can be a quick and effective way to change your mood. Sing along, tap your feet, or just close your eyes and absorb the melodies.
💙 Check out Restorative Piano 432 Hz.
Mental health break FAQs
Is it okay to take a mental health break?
Absolutely, it's more than okay—it's often necessary. Prioritizing your mental health is essential for maintaining a balanced life and a high level of functionality in all activities, be it work, social, or personal pursuits. A mental health break allows you to refocus, de-stress, and return stronger. If you're feeling overwhelmed, it's a sign that a break could benefit you.
How long is a good mental health break?
The duration of a mental health break varies depending on individual needs and the extent of stress or burnout one is experiencing. It could be as short as a 3-minute meditation session or as long as a week's vacation. The key is to take enough time to effectively refresh your mind and alleviate the stress or overwhelm you've been experiencing.
How do I give myself a mental health break?
Giving yourself a mental health break involves more than stepping away from a stressful situation. It's about actively engaging in activities that help you de-stress and recharge mentally. This could include taking a short walk, meditating, disconnecting from technology, or spending quality time with loved ones. Calm provides a structured platform to guide you through mindfulness techniques, enhancing your break's effectiveness.
How do I tell my boss I need a mental health break?
Approaching your boss about needing a mental health break can be intimidating but is often necessary. The first step is to choose an appropriate time and setting to discuss it. Be honest and straightforward about what you're experiencing, but you don't have to disclose every detail. You can keep it professional by stating that you're feeling burned out and believe a short break would enhance your productivity and overall wellbeing. It may also help to show that you've made provisions or plans to cover for your absence from work.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
