When most people are sick with a cold, the flu, or have an injury, they\u2019re inclined to take time off work. But when it comes to mental health, there\u2019s often resistance. Why is that so?<\/p>\n
The state of your mental health is just as important as healing physically from a virus. If you\u2019ve avoided taking the day off work when you needed to focus on your mental well-being, we\u2019re here to help you move forward.<\/p>\n
A mental health day off work is a day you\u2019d take off if you\u2019re stressed, overwhelmed, depressed<\/a>, and need to get your mental health back on track. While a psychologically healthy workplace<\/a> is a respectful environment that makes every effort to protect the mental health of its employees, there may still be days where it all just becomes too much and you need to detach.<\/p>\n Making sure your mental health is taken care of is so important that there\u2019s even a day dedicated to it, called World Mental Health Day<\/a>. When your mental health is suffering, it can feel like your whole world is slowly crumbling \u2013 that includes your workplace. It\u2019s crucial to recognize the importance of taking a mental health day off work whenever you need one.<\/p>\n Depression is a mood disorder that should never be taken lightly. Symptoms of depression<\/a> include but aren\u2019t limited to feeling deeply sad or close to tears every day, changes in appetite, foggy or slowed thinking, difficulty controlling your emotions, fatigue or low energy, and more.<\/p>\n For some, depression may contribute to an extended period of time off work. However, depression may also only stop you from working temporarily. Research shows that 80% of patients with depression will improve with treatment.<\/p>\n Simply put, if left untreated, depression can indeed stop you from working for quite some time. But if treated, it\u2019s very possible you\u2019ll be able to cope with \u2013 or overcome \u2013 symptoms of depression as well as have a thriving career. Carving out the time to seek help, whether it\u2019s talking to a professional<\/a> and\/or getting prescription medication<\/a>, are effective treatments that can help improve your quality of life.<\/p>\n First, it\u2019s important to know that you don\u2019t ever need to feel shame or guilt about needing to take a mental health day. If you\u2019re overwhelmed, stressed, depressed, and don\u2019t think you can maintain your daily duties, it\u2019s time for a mental health day off work.<\/p>\n Taking this time off is nothing to feel bad about. Oftentimes there\u2019s a stigma attached to taking time off for mental health when there really shouldn\u2019t be. It should be no different than taking a sick day if you\u2019ve come down with the flu.<\/p>\n In fact, in any given year, one in five people in Canada<\/a> experience a mental health problem or condition. Think about your closest circle of friends, your family, or even your coworkers \u2013 with this stat, you\u2019re bound to know someone who has or is dealing with mental health concerns or mental illness.<\/p>\n So, where do you go from here? If you\u2019ve never asked for a mental health day off before<\/a>, there are a few things you can do.<\/p>\n 1. Acknowledge that you deserve a day off<\/strong><\/p>\n Doing this can make it easier when it comes time to talk to your boss. Believing that you\u2019ve earned the right to take a mental health day is the first step, and can help you come across as more confident when talking to your manager.<\/p>\n 2. Share only what you\u2019re comfortable with<\/strong><\/p>\n This means you don\u2019t have to go into complete detail about how you\u2019re feeling mentally when you talk to your boss. Explaining to your manager that you\u2019re dealing with a personal matter and need to take a mental health day should be more than enough.<\/p>\n 3. Make the most of your mental health day<\/strong><\/p>\n And that doesn\u2019t necessarily mean doing anything at all. That means you should do whatever it takes to put your mind at ease for the day, even if it\u2019s doing absolutely nothing. Sometimes all you need is a relaxing day where you don\u2019t have to think of anything and your mind can simply recharge.<\/p>\n Just because you work remotely doesn\u2019t mean you can\u2019t suffer burnout symptoms from work stress and anxiety. With working from home being the new norm, different mental health challenges can arise.<\/p>\n Maybe you have to multitask and help your kids with virtual schooling while trying to get your own work done. Or maybe there\u2019s no separation between your work and home-life. All of these things can add to workplace burnout symptoms, and a request for a mental health day off should be just as accepted by your boss as asking for one in a workplace.<\/p>\n If you simply find you\u2019re having trouble focusing at home, here are some tips<\/a> to help you out.<\/p>\n 1. Set a schedule<\/strong><\/p>\n Keep the same routine you had when you were going into the office to make working from home feel as \u201cnormal\u201d as possible. You should also have a dedicated workspace in an area with minimal distractions to help with work-life balance. And, set regular working hours. This means taking breaks during your workday as well as setting boundaries and not working outside of regular work hours.<\/p>\n 2. Stay connected<\/strong><\/p>\n You might feel a lack of connection with your coworkers while working from home, but there are things you can do to keep that bond and stay social. Try taking a virtual coffee break with different coworkers each week, or setting up a channel through your work\u2019s messaging app to chat when time allows for it. Humans are social creatures, and socializing with your coworkers for even just a few minutes can make a world of a difference in your workday.<\/p>\n 3. Make time for self-care<\/strong><\/p>\n Self-care is important to maintain a good state of mind. Make sure you\u2019re getting enough sleep (seven hours or more a night), eat a balanced diet throughout the day and drink plenty of water, and exercise regularly. Exercise doesn\u2019t necessarily mean going to the gym, either. Simply walking your dog on your lunch break or doing a virtual workout session in your living room counts too.<\/p>\n Still not convinced that taking a mental health day is extremely important? Chronic stress isn\u2019t just \u201cfeeling stressed out\u201d for a long period of time. The effects<\/a> of it can cause anxiety and depression, substance use problems, panic attacks, and even sleep problems.<\/p>\n Not only is chronic stress bad for your mental health, but it can also affect your overall health. Chronic stress has been linked to cardiovascular dysfunctions, cancer, and autoimmune syndromes<\/a>.<\/p>\n And, chronic stress in the workplace specifically means workers have more than double the odds<\/a> of getting heart disease and type 2 diabetes. This makes it even more important to take care of your mental health so that you can avoid the symptoms of chronic stress.<\/p>\n While it might be alarming to see what chronic stress can do to your overall health, there are many ways to help reduce it. That isn\u2019t to say that work will never be stressful, but managing work stress and anxiety is possible. Here\u2019s how.<\/p>\n 1. Talk to your boss if there\u2019s too much on your plate<\/strong><\/p>\n This doesn\u2019t mean that you\u2019re incapable of doing your job. Simply telling your boss you appreciate them thinking of you for those specific projects but you\u2019re at maximum capacity right now let\u2019s them know that it would be better to offload the work onto someone else in your department. Your manager should be supportive and want to avoid contributing to potential workplace burnout symptoms.<\/p>\n 2. Take all of your breaks<\/strong><\/p>\n Breaks aren\u2019t offered as just a recommendation from work, so take them! They\u2019re meant to help you clear your mind so that you\u2019re rejuvenated when you come back to your desk. And, make sure you actually step away from your desk instead of eating lunch over your keyboard so you can experience the full benefits of work breaks.<\/p>\n 3. Make use of meditation and exercise<\/strong><\/p>\n Meditation<\/a> can help quiet your thoughts so that you\u2019re in a calm state of mind. If that\u2019s something you\u2019ve never done before, there are apps you can use for guided meditation, like Headspace. Try meditating outside of work hours to start, and use what you\u2019ve learned at work when it starts to stress you out.<\/p>\n Along with meditation, being as active as possible when you\u2019re at work is also beneficial. If you\u2019re stuck at a desk all day, go for a walk on one of your breaks. Exercise and being in nature<\/a>, even if it\u2019s a stroll along a sidewalk lined with trees, can boost your mood, lower stress, and even increase your working memory.<\/p>\n Your mental health is just as important as your physical health. If you find there\u2019s a day \u2013 or days \u2013 where you need to take time off work, go for it. After all, you wouldn\u2019t be putting your best personal and professional foot forward if you aren\u2019t taking care of your mental health first.<\/p>\nCan depression stop me from working?<\/h3>\n
When and how do I effectively take a mental health day?<\/h3>\n
But what if I work remotely?<\/h3>\n
How does chronic stress affect my health?<\/h3>\n
How do I reduce workplace stress and anxiety?<\/h3>\n