How to Take a Guilt-Free Mental Health Day that Actually Helps
Have you ever taken a day off and still felt drained when it was over? You cleared your calendar, stayed home, maybe even slept in—but somehow, your heart still felt heavy, and your mind still raced. What’s more, you returned to work only to find yourself immediately overwhelmed and exhausted (right back where you started).
That’s often because we spend our days off trying to catch up, zone out, or push through—when what we need is a reset. Something that calms our mind and nervous system, and restores our soul. True rest.
Here’s the thing: your mind, body, and spirit need space to breathe. And, you need it regularly as part of a weekly/monthly rhythm. Taking a mental health day isn’t selfish—it’s wise. It’s one of the most effective ways to regain your focus, regulate your emotions, and renew your energy before burnout takes over.
Here’s how to take a mental health day that actually helps.
1. Recognize When You Need One
I know. It seems simple enough, yet here we are, having this conversation! The truth is that sometimes your body knows you need rest before your brain catches up. You feel more irritable than usual. Tasks that used to feel simple suddenly feel overwhelming. You're emotionally depleted and spiritually disconnected. Sound familiar? That’s your soul asking for space. We have to be honest and brave enough to admit what we need. And rest is something we all need. When you recognize it’s time to rest, then resist the urge to push through. Instead, pause.
2. Give Yourself Permission (Without Guilt)
Let’s be honest—taking time to care for yourself can feel uncomfortable. Especially when you lead, serve, or carry responsibility for others. But here's the truth:
Rest is not a reward or something you earn. It’s a basic need, a necessity. We cannot care for others well when we fail to show up healthy and whole. Jesus often withdrew to quiet places to pray and spent time away from the crowds. And Jesus is our model. Building rest into your life doesn’t make you lazy, weak, or less spiritual. It makes you wise—and sustainable rhythms are key to creating long-term impact. The bottom line: Even Jesus rested. So can you.
3. Plan a Day That Restores You
You don’t need to schedule every minute. But having a simple plan helps you be intentional instead of letting the day slip away. Rest can be active (think an easy stroll through the park). It doesn’t have to look a certain way, but it does have to meet certain criteria, the most important being that it promotes a sense of calm and groundedness. If it leaves you feeling frazzled, frenzied, or busy, then save it for another day. If it leaves you feeling zoned out or disconnected, then skip it.
As you plan, ask yourself:
What will restore and refresh me today?
What do I need less of? (noise, screens, aloneness, pressure?)
What do I need more of? (solitude, stillness, beauty, truth?)
Then make choices based on what your soul, mind, and body need.
4. Follow a Gentle Rhythm for Resetting
Here’s a sample flow to guide your day—adapt it to your season and energy level:
🌿 Morning – Scripture, prayer, slow journaling
🚶🏽♀️ Midday – Light movement (walk, stretch), sunlight, hydration
☕ Afternoon – Something that fills your soul (lunch with a friend, nap, creativity, book, worship music)
🕯️ Evening – Digital detox, candlelight, quiet prayer, early bedtime)
This kind of rhythm gives your nervous system room to breathe—and creates space for safety, well-being, and joy.
5. Reflect Before You Re-Engage
Don’t rush back into the hustle. Before the day ends, take a moment to ask:
“What do I need more of—and what do I need less of—in this season?”
Write it down. Commit to it. Let your mental health day be more than a timeout or break from the normal routine. When done with some intentionality and thoughtful planning, a day like this serves to nourish and feed your soul.
You Don’t Have to Run on Empty
We cannot give what we do not possess. You aren’t meant to lead from a soul that weary and depleted. You are allowed to rest. You are allowed to need help. You are allowed to slow down. Taking an intentional mental health day isn’t about checking out—it’s about checking in with yourself and with God. When done well, we return to our daily responsibilities encouraged, strengthened, and deeply grounded in who we are and what matters most. After all, Scripture teaches us: “Above all else, guard your heart, for everything you do flows from it.” (Proverbs 4:23) A mental health day is one way to do exactly that.
Need Support Resetting Your Mindset?
Download the free Leadership Mindset Guide—a Scripture-based resource to help you renew your thoughts and lead with confidence, clarity, and peace.
