How to Take An Effective Mental Health Day

How to Take an Effective Mental Health Day (including during the holidays)

By Dr. Noel C. Gonzalez

The holidays are often described as "the most wonderful time of the year," yet for many people, they come with a surge in stress, loneliness, grief, and pressure to "be okay." Surveys from major mental health organizations suggest that most adults feel more stressed during the holiday season than at other times of the year, often due to finances, family dynamics, disrupted routines, or memories of loved ones.

The guide highlights how taking a mental health day is a proactive way to support your nervous system, strengthen relationships, and boost your long-term well-being, encouraging you to prioritize self-care when needed.

This guide offers ways to design a research-informed mental health day that helps you lower stress, connect meaningfully with others, and cope with common emotional challenges during the holiday season. Planning ahead can make your mental health day more effective and restorative.

What Is a Mental Health Day?

A mental health day is a designated time set aside to focus on your emotional, psychological, and mental well-being, rather than worrying about productivity or daily responsibilities. An effective mental health day involves stepping away from stressors like work, obligations, and digital distractions. It includes caring for your body through rest, physical activity, and healthy nutrition. Additionally, nurturing your mind with calming practices and grounding activities is essential, as is strengthening your connection with yourself and others.

Where to start?

Set clear Boundaries for your day to foster a sense of control and reduce feelings of being overwhelmed.

Establishing this boundary empowers you to take control of your experience. Research on stress management indicates that having a clear plan can alleviate feelings of overwhelm and enhance coping skills. Before your day starts, take a moment to consider the following questions:

Establishing this boundary empowers you to take control of your experience. Research on stress management indicates that having a clear plan can alleviate feelings of overwhelm and enhance coping skills. Before your day starts, take a moment to consider the following questions:

1. What do I need the most right now: rest, comfort, connection, or space?

2. How do I want to feel at the end of the day? (e.g., calmer, grounded, less stressed)

3. Do I have the urge to avoid planning and the impulse to act without boundaries?

Consider writing a simple intention and a sense of thoughtfulness, such as: 'Today is about calming my nervous system and reconnecting with people who make me feel safe,' to help focus your mental health day.

- "Today is about calming my nervous system and reconnecting with people who make me feel safe."

- "Today is about grief and gentleness—remembering my loved one and allowing myself to rest."

Emotions are not bad or wrong. Strong emotions are part of life, and boundaries are part of the process through which we learn what is acceptable and what is not.

Incorporate These Evidence-Based Ingredients

You don't have to do everything listed here. Consider these as flexible tools to support your well-being and help you feel more in control of your day.

1. Real Rest and Psychological Detachment

Research on stress recovery shows that mentally "switching off" from work, such as avoiding emails, messaging apps, and social comparisons, can reduce exhaustion and enhance overall well-being.  

Try the following:  

- Silence nonessential notifications.  

- Avoid scrolling through holiday comparisons on social media.  

- Set boundaries around email communications and work tasks.

Gentle Movement

Physical activity reliably reduces stress and improves mood. Movement does not need to be intense. For example: a short walk in your neighborhood, light stretching, or yoga. Other examples include putting on music and moving around your living room. Even a few minutes can help regulate your nervous system.

Mindfulness or Calming Skills

Mindfulness, slow breathing, and muscle relaxation are strongly supported for improving stress, anxiety, and emotional regulation.

Examples:

• A 5–10 minute body scan

• Slow breathing (inhale 4, exhale 6–8)

• Mindful noticing (sounds, sensations, breath)

Intentional Social Connection

Intentional Social Connection. Loneliness is a major contributor to emotional distress, especially during the holidays. Even one meaningful interaction can ease the nervous system and make the audience feel understood and supported.

Here are some ways to connect on your terms: A low-pressure call or text with someone who feels supportive, a brief walk or coffee with a friend, or joining a community gathering, faith event, or volunteer activity.

If you enjoy solitude, consider a "soft connection" by spending time in a public space, such as a park or a café.

Pleasure or Meaning (Behavioral Activation)

Behavioral activation means participating in activities that provide meaning or enjoyment to you; it is one of the most effective ways to enhance mood. Consider engaging in activities that bring you happiness, satisfaction, and fulfillment, and that often leave you feeling joy. The following are some examples, but the key is to reflect on what makes you happy and is meaningful to you.

• Cooking or baking

• Working on a small creative project  

• Spending time with pets or in nature  

• Doing something that aligns with your values, such as writing a kind note or donating items  

Protect Your Sleep

• Holiday routines, food, alcohol, and stress often disrupt sleep. Good sleep hygiene helps reset your body and mind.

  Tips:

  • Aim for a consistent bedtime and wake time

  • Limit caffeine after mid-afternoon

  • Be mindful of alcohol's impact on sleep quality

  • Reduce screens 30–60 minutes before bed

Financial and Time Boundaries

Financial pressure is one of the most common sources of holiday stress. Use your mental health day to:

Clarify a realistic budget

• Explore low-cost alternatives (handmade gifts, shared experiences)

• Practice phrases for setting limits kindly and firmly

If You Feel Lonely or Disconnected

Many people experience increased loneliness during stressful times in their lives, such as holidays, birthdays, anniversaries, or other special occasions, rather than the joy they expect to feel. Highlighting the value of social interactions can inspire hope and motivate the audience to seek meaningful connections. These feelings can be a symptom of a variety of reasons, including the need for time for self-care and self-reflection. While experiencing disconnection, consider self-reflection as one of your coping tools. There are many ways to find connections. Some include planning at least one meaningful interaction, attending a group event or volunteering, or combining solitude with gentle social exposure (parks, cafés, museums). The key is to avoid isolation and embrace what you consider a form of socialization that feels acceptable to you at that moment.

A Sample Mental Health Day Plan

Morning

• Wake up without an alarm if possible

• Light stretching or slow breathing

• Breakfast without screens

• 10–15 minutes to set your intention

Midday

• One pleasurable or meaningful activity

• One supportive social interaction

• A mindful break

Afternoon

• One hour entirely off-duty from obligations

• Review boundaries if attending a gathering

• Plan a comforting solo or shared activity

Evening

• Reflect on three small things you did to support your well-being

• Begin a calming wind-down routine

When a Mental Health Day Isn't Enough

A single day can help you reset, but sometimes you need more support.

Consider connecting with a mental health professional if you notice:

• Persistent sadness, hopelessness, or lack of interest

• Severe anxiety or panic

• Increasing reliance on alcohol or substances

• Difficulty functioning day-to-day

If you are experiencing a crisis or thoughts of self-harm, call 988 in the U.S. or seek emergency help immediately.

References

American Psychological Association. (2023). Stress in America Survey.
National Alliance on Mental Illness. (2023). Holiday Stress and Mental Health.
YouGov / Statista. (2023). U.S. Adults Reporting Holiday Stress.
Cigna. (2023). U.S. Loneliness Index Report.
U.S. Surgeon General. (2023). Our Epidemic of Loneliness and Isolation.
Pew Research Center. (2024). Social Isolation and Well-Being.
Sonnentag, S. & Fritz, C. (2015). Stressor-detachment model.
Bennett, A. A., et al. (2016). Psychological detachment & well-being.
Kühnel, J., et al. (2012). Work engagement & recovery.
Callaghan, P. (2004). Exercise & mental health.
Stathopoulou, G., et al. (2006). Exercise interventions review.
Craft, L. L., & Perna, F. M. (2004). Exercise & depression.
Khoury, B., et al. (2013). Mindfulness meta-analysis.
Varvogli, L., & Darviri, C. (2011). Stress management techniques.
Garland, E. L., et al. (2015). Upward spirals of positive emotion.
Mazzucchelli, T. G., et al. (2010). Behavioral activation review.
Ekers, D., et al. (2014). Behavioral activation meta-analysis.
National Sleep Foundation. (2023). Holiday Sleep Survey.
Roehrs, T., & Roth, T. (2001). Alcohol & sleep.
Center for Prolonged Grief. (2023). Holiday Grief Guide.
Mayo Clinic. (2023). Tips for coping with holiday grief.
American Psychological Association. (2022–2023). Holiday Family Stress Reports.
Kasser, T., et al. (2002). Materialism & well-being.
Neff, K. (2003). Self-compassion foundational article.

Disclaimer

This article is for informational and educational purposes only and is not a substitute for professional mental health treatment, diagnosis, or individualized clinical advice. Reading this page does not establish a therapeutic relationship with Dr. Noel C. Gonzalez or with Noel C. Gonzalez Psychotherapy + Consultation. If you are experiencing significant distress, worsening symptoms, or a mental health crisis, please contact a qualified mental health professional, call 988 in the United States, or seek emergency assistance immediately.