Do You Need A Mental Health Day?: Hints from A Maryland Anxiety Counselor
Do you know which red flags might mean that taking a mental health day is a good idea?
If you have been feeling stretched thin, overwhelmed or close to your limit, you are not alone. I see this often in my work as an anxiety counselor in Maryland. Many people keep pushing long after their mind and body have started sending signals that something is off. Often, they know that they are feeling overwhelmed and exhausted but don't feel like they can step back from their responsibilities in order to take care of themselves. In truth, sometimes we actually CAN’T take that step back, even when it’s desperately needed, because our lives aren’t set up to support that, and we will talk a little later about how to find mini breaks when you really can’t take a day. But a lot of the time, the barriers to taking a day are more self-imposed.
When we are told that we have the flu, or a sprained ankle, most of us are often pretty good at allowing ourselves the rest and care we need. We know that if we don't rest our bodies that we will be down for the count much longer, so we take the time we need to sleep, drink fluids, ice the ankle, ask for help or do whatever it takes to start to recover. The same thing is true for our mental health: it's going to take longer to recover if we don't take the time we need when we aren't doing well. Be on the lookout for some of the following red flags that might be waving in the wind, trying to let you know it might be time to hit the brakes for a minute.
Fantasizing about being sick or injured
One of the clearest signs that your mental health needs attention is when you quietly wish for a physical reason to stop. You might imagine waking up with the flu or picture spraining your ankle so you would have a socially acceptable reason to rest. Maybe a tiny bit of appendicitis that would warrant a brief hospital stay. This often comes from feeling overwhelmed but feeling like you cannot step back without permission.
If you have ever had that flash of hoping for an “official” excuse to take a break, that is your system sounding the alarm bells. It’s telling you that your emotional load has gone past its limit. Mental health challenges are every bit as real as physical ones. They deserve the same responsiveness and care. If you are thinking that a minor hospital stay for a medical reason sounds like a good idea, please recognize this a plea from your mind and body to find some sort of way to get a break for yourself.
Why Mental Health Matters as Much As Physical REst
Most people know how to respond when their body is sick. If you get the flu, you rest, drink fluids and clear your schedule. If you sprain your ankle, you ice it, elevate it and avoid putting pressure on it. We accept these needs as normal. We know that pushing through will only prolong the recovery.
Your mental health works the same way. When your emotional or cognitive load gets too heavy, you need rest or support. Ignoring the signals allows exhaustion to deepen. Irritability grows. Stress symptoms intensify. A mental health day gives your mind the break it needs to begin recovering.
Irritability and Resentment When Others Are Resting
Pay attention to how you react when someone else gets downtime. Maybe a coworker announces a vacation. Maybe your partner gets a quiet hotel room to themselves during work travel. Maybe your kids are off for school break. If your first reaction is resentment, irritation or envy, it is a sign that you are deeply depleted.
Rest is also for the living!
Resentment shows up when your own needs are going unmet. If others resting or having fun stirs frustration in you, it usually means you need that rest too. These feelings are not about being ungrateful. They are signals that your inner resources are running low and need replenishment.
Emotional Exhaustion that Sneaks Up on you
Many people notice small shifts before things become overwhelming. You may struggle to concentrate. Small tasks may feel harder than usual. You may snap at people you care about or withdraw because everything feels like too much. These are early markers that your internal battery is draining. Also be on the lookout for a lack of enjoyment in things that would usually interest you. When even your favorite activities and events provoke a sense of dread because anything beyond laying down is too much, you are running on empty.
A mental health day can interrupt the spiral and help you reset. Without a break, these symptoms can intensify and lead to larger struggles with anxiety, burnout or depression.
Physical Symptoms that indicate emotional distress
Your body often sends warnings long before your mind acknowledges them. You may notice headaches, tight shoulders, stomach tension or feeling wired even when exhausted. These patterns often show up when someone is experiencing anxiety or chronic stress.
A full day of rest, even one day, can help your nervous system settle. It gives your body time to downshift and begin moving out of a chronic stress state.
taking a Mental HEalth Day Without Guilt
One of the biggest barriers to taking a mental health day, for a lot of people, is guilt. You may feel responsible for keeping things together. You may worry about letting people down. You may believe rest is only for emergencies.
Treat your mental health day as a legitimate health decision. You would not apologize for needing rest when you have the flu. You would not push through a sprained ankle if it meant weeks of worsening symptoms. Your mind deserves that same level of respect.
If guilt is something you struggle with, you may find it helpful to read the blog posts about the 7 types of rest to start rethinking your ideas about rest. Or learn more about why we sometimes struggle to do the things we know are good for us.
What TO DO With a Mental Health Day
Choose activities that support your emotional well-being. This varies from person to person, but you can use the ideas below as a starting point.
• Getting outside for fresh air
• Resting or napping without guilt
Choose activities that actually replenish you on a mental health day.
• Enjoying nutritious meals that feel soothing
• Talking with someone supportive
• Tidying a small area that has been bothering you
• Trying a simple breathing technique that helps calm your nervous system
• Engaging in a hobby you enjoy
• Reading a few thoughtful books that can feel nourishing on a restorative day
The most important part is choosing what truly restores you. Scrolling on our phones isn’t restorative to most of us. It can help us zone out for a bit but doesn’t usually leave any of us feeling refreshed and fulfilled afterwards. Try to avoid these kinds of activities that don’t really give anything back, or create other tensions. Effort is fine, as long as it’s not beyond what you can manage. In fact, sometimes it’s a relief to put in a different kind of effort. If your mind is overloaded with stress, some people find it very soothing to garden, bake or do something else with their hands. Others may find it restorative to channel their mental energy into a puzzle.
when a mental health day isn’t enough
Sometimes a single day helps you catch your breath but does not change the patterns that are causing your ongoing stress. If these signs keep resurfacing, it may be helpful to explore deeper support. You can learn more about how to recognize signs that anxiety may be part of what you are experiencing to help get out of the stress spiral.
There are also specific therapeutic tools that may help if stress and anxiety are showing up regularly for you. You can learn more about how hypnosis can help calm an anxious mind, as well as mindfulness and CBT tools that can help you respond to stress more effectively.
how a maryland anxiety counselor can support you
Working with an anxiety counselor can help you understand and respond to your early warning signs before they become overwhelming. Therapy gives you space to explore the expectations, pressures and habits that make it hard to rest. It can also help you understand why permission to pause feels so difficult.
When you learn to listen to your internal signals, you can respond with care instead of waiting until your mind and body force you to stop.
When you really can’t take a day
There are also times when taking a full mental health day simply is not possible. Caregiving responsibilities, work demands or financial pressures may leave very little room to step away, even when you know you need a break. In our culture, our systems are not designed for support or care.
In these situations, smaller pockets of rest can still make a meaningful difference. A few minutes of quiet in the car before going inside, stepping outside for fresh air between tasks or taking a short walk can help your nervous system reset enough to keep going. Reaching out for help, whether from a partner, a friend or a coworker, can also create small openings that give you a chance to breathe. These mini breaks are not a substitute for deeper rest, but they can offer temporary relief when life does not allow for a full day away.
A free consultation with a Maryland anxiety therapist
Look for more support in creating a life that works well for you? I offer specialized anxiety therapy appointments in-person, located in College Park, MD. Online anxiety therapy appointments are available anywhere in Maryland. Contact me to schedule a free 15-minute phone consultation.
Other services I offer include hypnotherapy, mindfulness-based therapy, life coaching, and support for LGBTQIA+ clients. Additional information is available on my counseling practice home page.
About the author, an anxiety counselor:
Beth Charbonneau, LCSW-C, is a Maryland therapist, specializing in anxiety therapy and treatment. With over 20 years of experience, she brings a holistic approach to calming both the mind and the body, and helping her clients feel empowered to find more joy in their lives. Learn more about her College Park-based counseling practice here.
