Have you ever felt so overwhelmed, overworked, and burnt out that even getting out of bed feels impossible? Maybe you’re struggling to focus, your patience is running thin, or everyday tasks feel heavier than usual. Before exhaustion and stress turn into full-blown mental health struggles, it might be time to take a mental health day.
Signs You Need a Mental Health Day
Sometimes, we push through stress because we think it’s normal to feel exhausted, anxious, or overwhelmed. Studies show that prolonged stress without breaks can lead to burnout and serious mental health concerns like anxiety or depression. That’s why recognizing when you need a mental health day is essential for preventing these outcomes and maintaining your overall well-being.
Not sure if you should take a mental health day? Here are some signs that you may need one:
- You feel drained, overwhelmed, or detached from things that usually bring you joy or motivation.
- Your mind is constantly racing, leaving you unable to relax or feel at ease.
- Concentration is hard to maintain, and tasks that were once manageable now feel like major obstacles.
- Even simple responsibilities seem overwhelming or insurmountable.
- Mental strain may be showing up in your body as extreme tiredness, muscle aches, or headaches.
- You’re snapping at others, feeling overly sensitive, or emotionally fragile.
- You may feel withdrawn, numb, or disconnected from your surroundings and relationships.
Recognizing these signs is crucial. A mental health day can help you regain balance, prevent further burnout, and improve your emotional and physical well-being.
Are Mental Health Days Legal in calgary?
Whether or not you can take a mental health day legally depends a lot on where you live and your workplace or school’s policies. In some places, there are laws that clearly support taking time off for mental health, but in other areas, it’s really up to your employer or school board to decide.
In Canada, mental health challenges are often covered under sick leave policies. So, if you’re struggling and need a day, you might be able to take time off under that policy. That said, not all employers offer paid time off for mental health unless it’s included in your benefits.
For students, it’s a bit of a mixed bag. Some schools allow mental health days as excused absences, especially in areas where the rules are catching up with the times. It’s always a good idea to check with your school or district to know where you stand.
To confirm your rights:
- Workplace: Consult your HR department or employee handbook for details on your sick leave policy.
- School: Contact school administrators to inquire about mental health days as excused absences.
What Are Mental Health Days at Work?
Mental health days at work are meant to help you take care of your emotional and mental well-being. They give you the chance to recharge and recover from stress, anxiety, or burnout before things get worse.
Some forward-thinking companies, like Google and LinkedIn, have specific policies for this—offering things like well-being programs and built-in “wellness days.” But for most people, taking care of their mental health means relying on other types of leave—such as personal days, sick leave, or vacation time—to address their mental well-being.
What Are Mental Health Days at School?
For students, mental health days provide an opportunity to take a break from academic pressure and focus on well-being. These are excused absences intended to help students recover from emotional exhaustion, anxiety, or other mental health challenges.
Policies regarding mental health days vary depending on the region and school district. In Alberta, for example, absences due to mental health may not yet be formally recognized across all schools.
Students can typically request mental health days through a process similar to reporting a physical illness. Some schools may still require a parent or guardian to notify the administration, while others might treat it as part of a student’s general sick leave.
What to Do on a Mental Health Day
A mental health day is your opportunity to prioritize yourself—free from the pressures of work or school. The goal is to engage in activities that help you decompress, regain balance, and nurture both your body and mind. This isn’t about being “productive” but rather giving yourself the time and space to reset, recharge, and reconnect with what makes you feel well.
Here are some ideas for how to spend your mental health day:
- Get extra rest.
- Spend time outdoors.
- Engage in mindfulness, meditation, or journaling.
- Disconnect from work or school-related stress.
- Do something that brings you joy, like reading, art, or music.
- Talk to a therapist or trusted friend.
How to Take a Mental Health Day (Do You Need to Book One Ahead of Time?)
Taking a mental health day can help you reset before stress and burnout take a deeper toll. The process for requesting time off depends on whether you’re in a workplace or school setting. Policies can vary, so understanding the steps ahead of time can prevent complications.
In workplaces, mental health days may fall under sick leave, personal days, or vacation time. Some companies require advance notice unless it’s an urgent situation. Similarly, schools may categorize mental health days under general excused absences, though specific rules may differ depending on your location and institution.
Steps to Take for a Mental Health Day:
- Check your workplace or school’s policies – Review the leave guidelines to see if mental health days are specifically addressed. For schools, contact administrators if information isn’t readily available.
- Plan ahead when possible – If your need for a mental health day isn’t immediate, try to schedule it in advance. Giving notice helps maintain good relationships with your employer, teachers, or professors.
- Communicate your request – Be honest but brief. For work, you don’t need to share detailed personal information. A statement like, “I need to take a day to focus on my well-being,” is usually enough. In school settings, a parent or guardian may need to submit the request.
- Use the time intentionally – Avoid work or school tasks during your mental health day. Instead, focus on activities that promote rest, recovery, and emotional balance, such as self-care, mindfulness, or light physical activity.
- Catch up if needed – After your day off, check for missed assignments or important updates. In the workplace, touch base with your team to stay aligned on projects and deadlines.
Mental Health Support in Calgary
You don’t need to wait for a full-blown crisis to take a mental health day. Sometimes, it’s better to plan regular time off so things don’t get out of hand. Knowing your options and being upfront about your needs can help you take care of yourself without throwing your responsibilities off balance.
If you’re in Calgary, there’s extra support available to help you stay on top of your mental health. Whether it’s stress, anxiety, or burnout, talking to a professional can give you the tools you need to feel more grounded and in control.
At Your Counselling, our compassionate therapists are here to guide you through life’s challenges. If you’re feeling overwhelmed and want some extra support, book an appointment with us today. We’ve got your back on your path to better mental health.
Frequently Asked Questions (FAQs)
Are Mental Health Days Legal?
In some places, yes. Some workplaces and schools explicitly allow mental health days, while others do not. Always check your specific policies.
Are Mental Health Days Paid?
This depends on your employer. Some companies offer paid mental health leave, while others require you to use sick days, paid time off or unpaid leave.
Can Mental Health Days Count as Sick Days?
In many workplaces, mental health days fall under sick leave policies. Schools may also categorize them as excused absences.
How Many Mental Health Days Can I Take?
There’s no universal rule. Some workplaces and schools allow multiple mental health days, while others have stricter limits. Review your specific policies or speak with HR or administration.