Even if you love your job, work can be a stressful situation. You push yourself to grow and do well in your career, but it’s easy to overextend yourself and end up dysregulated. A mental health day can help you find that balance and come back to a state of recovery and self-regulation.
While workplaces are becoming more aware of the importance of their employees’ mental wellbeing, asking for a mental health day still makes us nervous. AIA Vitality Ambassador Dr. Jaime Lee shares some tools to help.
Spotting the symptoms of dysregulation
Your body is a map to your mental and emotional health, and there are plenty of signposts that indicate your capacity is decreasing. So, ask yourself: what’s your body trying to tell you?
Firstly, notice any negative feelings. These range from the lower end of the spectrum – distraction, anxiety, judgement or irritation (even with people you love) – through to the more serious end, where you could be feeling empty, broken and alone.
Secondly, notice any physical symptoms. They may present as tension headaches, neck, shoulder and back pain, or even digestive issues (after all, your gut is very connected to your brain¹). Finally, notice any behaviours: experiencing blow-ups at work, feeling an urge to drink more than usual or binge eating lots of sugary foods are some of the bigger warning signs.
Check in on your mental state once a day. Ask yourself what you’re feeling and be as specific and honest as possible with your answer.
Another tool we use through my business Health Quotient² is a mental health map, which involves a scale from 0 (lowest mental health) to 10 (highest mental health). When you feel your level slipping below a 5, think of what you could do to boost yourself one or two points up the scale. Would a mental health day help?
Credit: Dr Jaime Lee, Health Quotient
All or Something
It’s incredibly important to look after your own mental health – here are some easy ways to recharge throughout the week. Whether you take an All or Something approach, remember – every little bit counts.
All: Spend 10 minutes meditating with a mindfulness app every day.
Something: Take a short mindful walk around the neighbourhood.
By practising mindfulness, you can also earn up to 2,000 AIA Vitality Points each membership year that goes towards upgrading your AIA Vitality Status, unlocking greater rewards and discounts. Remember, All or Something!
Asking for a mental health day
So, you’ve identified you need a mental health day. The next step is to express that need – and that takes courage and vulnerability. It’s okay to feel awkward or embarrassed; try approaching that inner voice from a place of curiosity and compassion. You could tell yourself, “This feels hard, but I really need this.” You could also get help from a friend, mentor or therapist. At the end of the day, it’s about recognising and prioritising your needs.
Set a meeting with the appropriate person, then make a simple and clear request. Three sentences should do it: “I need support to recharge my mental health so I can function at my best. As such, I’d like to take a mental health day off work. I propose [day].” (You can write this down and practise beforehand.) Once you’ve created space for the discussion, let them respond.
In an ideal world, every employer would be understanding. However, if you hear a ‘no’, I encourage you to respect your health and your boundaries. Reiterate your position and ask why your request is being rejected – perhaps you can negotiate a different day or type of support, like access to a psychologist. Or maybe you can use unpaid or sick leave. That said, if there’s a flat-out refusal, it could be a sign that your boss isn’t concerned with your wellbeing and that your workplace may not be the right place for you.
Making the most of your day off
Your mental health day should help you feel a deeper sense of rest. Think about what would nourish you or boost you up a few points on your mental health map. Remember, it’s not about achieving anything – it’s about rejuvenation. Let go of expectations and simply be.
For example, on my mental health days, I love to go for long walks in nature, snuggle into my couch with a cup of tea and a good book, and catch up with close friends for a meal.
The key thing is to not dip into work. Turn off all your notifications, especially your work email. You could even turn off your phone. Trust the people you work with – they’ve got this – and focus on coming back to a state where you feel safe, regulated and connected to yourself. The ability to rest and recharge will help you show up not just in the workplace, but also in life.
Footnotes
Dr. Jaime Lee
Disclaimer:
This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.
This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.
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AIA Vitality is a science-backed program that helps you learn more about your health,
offers ways to improve it and motivates you with rewards along the way.
offers ways to improve it and motivates you with rewards along the way.