When you're working nonstop, but your to-do list never shrinks, it’s common to feel overwhelmed.
This seemingly always-on approach is partly due to “grind culture,” which is our tendency to tie self-worth to our productivity. When work email is accessible through your phone or your office is in your home, it’s harder to switch from work mode to relaxation mode, particularly if you believe that added work will help you succeed.
But too much stress can make you less productive and affect the rest of your life, including your sleep.
“When you’re always on the go, your body believes there’s a tiger on your tail,” explains Jade Wu, Ph.D., a sleep psychologist and author of “Hello Sleep.” The ensuing adrenaline stimulates your body and makes it harder to fall asleep at night; it can also rev up thoughts that remind you of things you need to accomplish, making time away from your responsibilities seem that much more untenable.
Though it can feel like taking a break will only lengthen your to-do list, a lazy day — also known as a “mental health day” — can help you rest and recharge when you’re exhausted.
The benefit of a lazy day
In this 24-seven world, work can seem never-ending. It can also be a major source of validation, but relying on the outside world for validation is called an "external locus of control,” and research suggests it can increase your risk of burnout.
For many people, even days off can be packed with responsibilities and pressure — thus the prevalence of “weekend warriors” who pack their activity into weekend days off. To break this pattern, it’s important to stay connected to things you enjoy and take time for clear breaks from the must-do tasks. Even better, sleep and rest can make you a better worker when you return to the job.
Research shows that rest does wonders for our emotional health, making it easier to keep your cool when you’re sad, angry, or irritable, which can help you make better decisions and maintain better focus.
Not only can relaxing help your emotional health, but it may also be productive. Research published in Consciousness and Cognition found that when participants’ minds wandered idly (without focusing on anything in particular), they engaged in more thinking about long-term goals and future planning.
If your day off leads to better sleep, that, too, will benefit you. “When you sleep, your brain is doing a lot of important things,” Wu shares. “The toxins from your brain are cleared, and your body is repaired.”
In this way, sleep and rest aren’t liabilities; they’re great investments in your overall health.
Why self-care is so important
With rates of anxiety and stress on the rise, self-care matters more than ever. Left unchecked, workplace stress can lead to depression, which decreases work productivity and increases work absences.
Much of this can be prevented with a tiny dose of TLC, like giving yourself a lazy day. According to the Mayo Clinic, taking time off can reduce burnout, bolster your mental health, and improve sleep. These benefits fight back against the stigma that self-care is an indulgence, like eating dessert. Rather, tending to yourself is akin to eating your fruits and vegetables. That’s why it’s vital to fill your cup with things like socializing, hobbies, and meaningful relationships, Wu shares.
How to think positively about mental health days
“A mental health day isn’t just a sneaky way to enjoy an extended weekend,” explains Dr. Naheed Ali, a holistic health doctor. Rather, it’s a crucial reset button for our overloaded minds, Ali says.
Too often, however, guilt and self-judgment get in the way of self-care. “Many of us believe that taking time off from work means we’re lazy,” Wu says.
Self-defeating thoughts like “I should be productive” or “Resting means I'm lazy" can stop you from taking a mental health day or even drive you to work during vacation or other time off.
For some, this can even lead to catastrophizing, with hyperbolic thoughts, such as "I never work enough" or "I'm always a slacker.” According to cognitive psychologists, words like these can trick you into seeing the situation (or yourself) in the worst possible light, which de-prioritizes your self-care in favor of getting the job done.
When negative thoughts drive decisions, try challenging them.
Ask yourself: “How is this thought helping me right now?” If it’s hard to find perspective, imagine a loved one expressing the same thoughts. How would you counsel them? Wu says these questions can lead to “lightbulb moments,” which spark insight and help shift your outlook.
How to get the most from your mental health day
When you’re taking a day off for your mental health, it’s tempting to indulge in a little “bed rotting” and spend the day catching up on Netflix. While tune-out activities like social media and TV are perfectly acceptable ways to unwind, Wu shares that they aren’t always restorative.
Instead, spend your time doing things that nurture your well-being. This could be gardening or a 20-minute walk outside, which research shows can lower levels of the stress hormone cortisol. Time outdoors can unlock what researchers call “attention restoration,” which energizes your mind. Studies also show that being outdoors can help you sleep better at night.
Taking a nap is another fantastic way to relax. However, if you opt for daytime sleep, try to nap mindfully. Wu suggests timing your nap in the early afternoon when you naturally have a circadian dip, also known as the "after-lunch dip,” and limiting the duration to about 20-30 minutes. Research shows that a “power nap" can increase energy levels. Champion sleepers may be able to extend that sleep to a full 90-minute sleep cycle, but if too much daytime sleep keeps you up at night, Wu advises that you stick to a shorter rest.
And if you’re not a napper, consider reading a book, meditating, practicing yoga nidra, or having some quiet time. Whatever it is, try to step away from your screen. Being present in the moment helps you get out of your head and into your body, which lowers stress.
There’s no cookie-cutter approach to self-care. What works like magic for one person might not work for someone else, Ali shares. With that in mind, cut yourself some slack and choose whatever feels best for you. And keep in mind: It’s okay to start small!
While the term "mental health day" implies taking at least one day off, taking a partial day can help. If you take a shorter break, devote your time to activities that spark joy, like exercise, going out to lunch, or doing something creative. In fact, the National Institutes of Health assembled an Emotional Wellness Toolkit with strategies for improving mental health, including quality sleep, stress reduction — including making time for relaxing activities — and mindfulness.
And don’t forget to acknowledge your success! Showing yourself compassion can improve sleep quality, which means you’ll reap the rewards of your time off, even after you return to work.
While we live in a society that prizes performance, choosing to rest can help you reclaim your mental health, which is the ultimate antidote to “grind culture.”
