Sometimes you can’t take a break on a bad mental health day. Here’s your guide to surviving it.
HOW TO MANAGE A MENTAL HEALTH FLARE-UP WHEN YOU STILL HAVE TO GET OUT THERE AND GET STUFF DONE
Estimated read time: 3 minutes
By Jackie Menjivar
(Tim Gouw / Unsplash)
A well-timed mental health day can give you the break you need to clear your mind, lower stress, and fight burnout. But the unfortunate truth is that not everyone can take a mental health day whenever they need it.
Maybe your school or workplace doesn’t offer mental health days. Or maybe you have personal or family responsibilities that you can’t just step away from.
You may not be able to drop everything, but there are still ways you can care for yourself and find a little respite. Here’s how to do it.
Focus on your basic needs.
Even in the face of tough problems, it’s the basic things that can make a big difference. We’re talking about the things we all need: food, water, sleep, and fresh air. Luckily these are things that you can usually control more than your schedule or responsibilities. You can still try to pack a healthy lunch, keep your water bottle full, and go to bed early. Even if it doesn’t solve your issues, it can probably help (and it definitely can’t hurt).
Do the bare minimum.
It’s okay if you’re not going above and beyond today. Plan out the things that you absolutely have to get done, and forget the rest. Maybe you’re not 100% productive at work or school, but as long as you’re getting the basic job done, that’s enough. Cut down on other routines too! Skip the hair, makeup, or elaborate outfit; as long as you’re there and presentable, that’s all that matters. And once you get home, instead of cooking dinner, opt for takeout or a frozen meal. It’s all about making this day as easy as possible for yourself. (Bonus points if you can reschedule some errands or push back a deadline.)
Build in breaks where you can.
You can’t just hit pause on the whole day, but there are still ways to catch your breath every so often. A quick coffee run at the office, a chat with friends between classes, or a few stretches at your desk can make it easier to get through the day. If you have more flexibility in your schedule, set aside larger chunks of time to go for a walk or take a nap. And if you’re trying to be discreet about it, there’s no shame in taking a few extra bathroom breaks to meditate in the stalls.
Can’t take a physical break? Try a mental one. There are mindfulness exercises you can do anywhere to feel a little more balanced.
Incorporate joy in your day.
When your goal is just getting through the day, sometimes it’s those little things that can help you push through. Wear your comfiest sweater, pick up your favorite coffee, or listen to a new podcast on your commute. Don’t be afraid to turn to the things that comfort you, even if they feel out of place during the work or school day. Bring a fidget object to play with under your desk, call a loved one for some support during your lunch break, or stow away a comfort item in your backpack.
Let people know.
We’re all human, and we all have rough days. Most people will be able to empathize with what you’re going through, and they may extend you some grace if you just ask. You don’t have to go into details. Just let your coworkers know you need a little extra support on your tasks today, or have an honest conversation with the kid you babysit about how much energy you have to play with them. When someone asks you how you’re doing, let them know.
“I’m having a challenging day today. I’d appreciate any support you can give me on [xyz].”
“I’m going through a bit of a hard time, so I may need a little extra patience from you today.”
“I’m not quite at my best today, but I’m trying to do what I can. Thank you for understanding.”
Of course, everyone’s circumstances are different, so you may not be able to be as candid with the people around you — but you can still reach out to your loved ones for support from a distance.
Plan for when you do have time off.
Whether it’s the weekend, an upcoming vacation, or just a night off, focus on the next time you can take a break from your responsibilities. Visualize what you’re going to do and how restorative it’ll be. Give yourself something to look forward to.
“I just have to get through this next [meeting, class, errand], and I’ll be that much closer to the weekend. I’m really looking forward to seeing my best friend and trying that new restaurant.”
“It’s just [xyz] more hours until I’m back at home, snuggled with my cat on the couch watching Netflix.”
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These tips are by no means a comprehensive solution for your mental health struggles. It’s a survival guide for those days when you feel yourself burning out but don’t have the luxury of stopping.
To really take steps towards addressing your mental health needs, start by talking with your doctor. They may be able to help get you the accommodations you need at school or work to manage your mental health condition. And if you’re going through a tough moment and need immediate help, you can text IDM to 741741 to reach a trained Crisis Counselor at the Crisis Text Line.