Dr Jaime Lee: How to know if you need a mental health day

ARTICLE

1 October 2024

4 min read

We all get stressed about work sometimes, but if you’re feeling consistently low, it might be time to ask for a mental health day.

Even if you love your job, work can be stressful. 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.

So how do you go about asking for one?

What is a mental health day?

When we get a cold, we take sick leave. We know that rest will support our recovery, so we can return to work better than ever. The same logic applies to our mental wellbeing. While symptoms of poor mental health may be less overt and more nuanced than a physical illness, a mental health day give us reprieve from the demands of work, so we can focus on ourselves.

Can anyone take one?

You don't need to have an existing mental health condition to take a mental health day, but this can still lead some of us to question the legitimacy of our mental wellbeing. We might think we don’t ‘need’ a day off because we don’t have certifiable evidence of an illness, but this is far from true.

We all experience mental health. It’s something that requires ongoing care and attention to remain stable, and even then, it can still waver. Taking time out and seeking support when you are struggling is one of the best ways you can keep your mental health in check, regardless of a diagnosis.

Spotting the signs

Your body is a map to your mental and emotional health, and there are plenty of signposts that indicate your capacity is decreasing. Some of the signs of dysregulation include:

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.
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).
Unhealthy habits: Finally, notice any behaviours such as experiencing blow-ups at work, feeling an urge to drink more than usual, or binge eating lots of sugary foods.

Asking for a mental health day

Trust yourself: Expressing what you need 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.”

Get clear on what you need: If you don’t know how to approach the conversation, remember you don’t need to go into the specifics about your mental health. Keep things clear and simple by focusing on three things: what you need (a mental health day), why you need it and when/for how long. For example: “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].”

If they say no: In an ideal world, every employer would be understanding. However, if you hear a ‘no,’ it's important to respect your health and your boundaries. Reiterate your position, ask why your request is being rejected and try to negotiate a different day or type of support, like access to a psychologist, or unpaid leave. If your employer still fails to express concern for your wellbeing, raise the concern with HR (if possible), and consider whether this workplace is the right fit for you.

All or Something

It’s incredibly important to look after your 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 through meditation, you can earn up to 3,000 AIA Vitality Points each membership year that goes towards progressing your AIA Vitality Status, unlocking greater rewards and discounts.

Maximising your day off

Your mental health day should help you feel a deeper sense of rest. Think about what would nourish you or give you a boost. Remember, it’s not about achieving anything – it’s about rejuvenation. Some things that might help include:

· Speaking to a mental health professional, or your local GP.

· Talking to a friend or loved one.

· Prioritising rest.

· Doing things that relax you, such as going for a walk or watching a movie.

· Writing down what you’re thinking and feel to get a handle on your emotions.

Our mental health is a non-linear beast: we may feel great one day and not have the language to describe how we feel the next. Taking the time to check in on your mental state and requesting time off to take care of it is a brave and important act. Feeling safe, regulated and connected to yourself isn’t just important for work, but for your life.

Dr. Jaime Lee

Dr. Jaime Lee is the Founder and CEO of Health Quotient, a company dedicated to transforming workplaces around the world by inspiring individual health and whole organisational renewal through leadership keynotes, workshops and mentoring. With experience as a medical doctor, public health specialist, corporate strategist, speaker and facilitator, Dr. Jaime works with global companies to help them sustain high performance teams in an integrated and healthy way.

Disclaimer:
Copyright © 2024 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

Share

This inspirational content is brought to you by AIA Vitality

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.

Stay in touch

Thank you!

Sign up to receive a monthly email featuring articles on health and wellbeing to help you live a healthier, longer, better life.

You have registered for the Content Hub newsletter with all our latest articles on health and wellness information for a healthier, happier and longer life.

First name *

This field is required.

Last name *