Use sleeping pills with caution. Their usefulness is debated and there are accidental deaths linked to them. Never use them without talking to your doctor. [1] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source There are several reasons for which you might not sleep. Make sure your mattress is good and your bedroom dark. You should also talk about your sleeping problems with your doctor. You might be suffering from a condition such as sleep apnea. [2] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
A lower tolerance to stress than usual is usually a sign of exhaustion or burnout. [3] X Research source Don’t feel guilty and don’t lose faith in your ability to work if you’re more stressed than usual. We all have ups and downs. If you work in an abusive environment where the boss is using stress as a tool to increase productivity, a day off will not help. You should talk to your trade-union or HR and see if the law is on your side.
Remember that communication is fundamental in a relationship. If you have been fighting with your partner recently, explain that you feel pressurised at work and are struggling. Let your partner express his/her feelings too. It’s important to realise that a stressed person is difficult to live with. [5] X Research source
Identify the signs. If you feel sad and down for weeks or months, you might be depressed. Depression is a real illness and has nothing to do with being weak. [6] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source If you notice any unusual symptom, such as a rapid loss of weight, go immediately to your doctor.
Pick a Friday or a Monday if you don’t work during the week-end. Three days without working can do miracles.
Be calm and confident in your approach and reassure him/her that you will have your work covered and/or deadlines met in time. Don’t pretend to be sick. If your boss doesn’t believe you, you might be in trouble. Don’t tell co-workers or clients that you need a mental health day. Some people are unfortunately intolerant toward health issues. Find a co-worker to back you up if there is an emergency at work and you’re needed. Consult with human resources to figure out how to categorize your day off. In some cases, the company may have actual mental health days built into your benefits - another reason why you should not feel guilty.
Offer to do more for the household before or after your day off to compensate. The key is respect and understanding. Tell your family not to call you on your mental health day, except in case of emergency. If you want, it’s also perfectly fine to spend your day with your family. It’s all about what you want!
Make a list the day before and go buy what you need. Buy the essential, such as food and drinks, but don’t forget things that might make you happy. Make a schedule of your day and fit in priority what you would really want to do.
If you want to keep your phone turned on, make sure to turn off the emails to avoid any temptation.
Don’t forget to disconnect the alarm. Once you’re awake, take a long and warm bath to relax your muscles. If doing chores and housework will make you feel a little saner on your day off, go for it. A mental health day doesn’t mean that you have to just sit around relaxing. In some cases, restoring order to your surroundings will bring you to a place of peace.
Go for a healthy meal and don’t eat too much if you don’t want to feel sleepy during the whole afternoon. [11] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
There’s nothing like sport to make you spend some energy and stretch in a fun way. Try to pick a sport you like and avoid injuries! Go for a massage to feel truly relaxed and pampered. Aromatherapy is a good alternative. It is relatively cheap and can make you feel very good.
You can also combine a few nice activities at the same time. Why not having a go at a good restaurant with your friends before heading for a massage with your family?
Remember that you need to care for yourself in order to continue being a productive worker and present parent/ family member. Things at the office will not fall apart if you’re gone for one day. Getting a break can help you refuel and regain creativity to approach new problems.
