

Do you feel tired and exhausted? Are you stressed and burned out? If so, a mental health day may be in order. “Mental health days are time off from work, school, and other daily tasks that allow you to rest, regroup, and practice self-care,” Dr. Kelli Malkasian, a licensed psychologist, tells Parade. “These breaks help people avoid burnout and prevent mental health issues.” In a nutshell, mental health days give our minds and bodies a chance to reset. When done correctly, they can have an incredibly positive impact on our overall mental and emotional state. 

“Mental health days can—and often do—reduce stress,”  Dr. Michael Young, the medical director of The Retreat at Sheppard Pratt, tells Parade. “They also help us maintain an optimistic outlook, which greatly improves our mental health and is associated with success in achieving our goals.”

But how you spend your time matters. There are right (and wrong) ways to recover, and while you may want to curl up on the couch all day, it’s important you give your mind and body what it really needs, which is likely a mix of quiet, mindful activities; a little bit of pampering; and whole a lot of rest. Here are 60 ideas for how to spend your next mental health day.

1. Sleep in.

2. Go for a run.

3. Talk on the phone with a friend.

4. Take a bubble bath.

5. Journal, writing down your feelings and thoughts.

6. Get a pedicure.

7. Indulge in a massage.

8. Go on a mindful walk.

Related: What Are Mental Health Gyms? 

9. Schedule an appointment with your therapist.

10. Play some music.

11. Practice yoga.

12. Take a hike.

13. Get acupuncture.

14. Order takeout.

15. Cook something nourishing for yourself.

16. Put your phone on silent.

17. Read a book.

18. Go on a bike ride.

19. Stretch.

20. Take a nap.


21. Take out your planner and schedule “me time,” not just for today but for the future.

22. Write a list of things you’re grateful for.

23. to the cafe and order your favorite coffee or meal.

24. Watch a movie.

25. Catch up on your favorite television show.

26. Create something for no practical purpose such as a song, a poem, an essay, a painting, a drawing, a comic strip, and/or a collage.

27. Lay on the floor for five minutes and just breathe.

28. Meditate.

29. Bake cookies or brownies.

30. Play a board game or video games. Bonus points for playing with a friend.

31. Catch up on outstanding chores and tasks, especially if your mental health is waning because you feel overwhelmed and/or out of control.

32. Color.

33. Head to the beach.

34. Have a picnic in a nearby park.

35. Paint your nails a fun color. Use glitter, polish, jewels, and gems.

36. Take your blanket outside and watch the clouds go by. If you live in a rural neighborhood, stare at the stars.

37. Build something with Legos.

38. Plant something: a tree, flower, or small garden.

39.Go to the salon for a haircut — or some fresh color.

40. Practice pilates.

Related: The 30 Best Mental Health Apps

41. Listen to a podcast.

42. Cut (or buy) yourself some fresh flowers.

43. Go to a local tea, coffee, or spice shop and savor the smells.

44. Light a candle.

45. Burn some incense.

46. Ask for help if you need it. It may sound simple, but sometimes the best thing you can do is reach up and out.

47. Attend a musical performance.

48. Walk through your neighborhood with no point or purpose. Instead, notice the flowers, trees, animals, and “sights.”

49. If you live near a body of water, go swimming, fishing, surfing, kayaking, or canoeing.

50. Volunteer at a local animal shelter. Pet therapy has numerous health benefits.

51. Play a musical instrument.

52. Make a playlist for your current mood, giving yourself permission to make one that expresses how you feel and/or how you’d like to feel.

53. Go to a sauna.

54. Take a hot shower.

55. Use a face mask or get a facial.

56. Find a support group and attend a meeting.

57. Sing—at a karaoke bar or into your hairbrush.

58. Go out to see a movie at your favorite theater all by yourself.

59. Cry, if you need to.

60. Scream, if you want to, and remember: only do things that make you happy today. Things that truly and genuinely bring you peace and joy.

Next up: Little Known Facts About Mental Health Awareness Month


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