Workplace Wellness

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8 signs it’s time for a mental health break

It's easy to push through exhaustion until we reach a breaking point. But tuning into early warning signs can reveal when to step back. Here are some red flags your mind and body need a mental timeout:

Mental fog: Struggling with basic tasks that used to feel easy
Constant tiredness: Fatigue that won't quit even with adequate sleep
Restless nights: Tossing, turning, and waking up frequently
Lack of focus: An inability to concentrate or recall information
Apathy: A loss of interest in and/or motivation for normal activities
Unhealthy eating: Skipping meals, emotional eating, or binging
Frequent illness: Headaches, upset stomach, and feeling run down
Irritability: Short fuses and strained personal relationships

Honoring your needs is not selfish, it’s smart. Just as your body requires check-ups and breaks, so does your mind. Prioritize your wellbeing with timely mental health breaks. You'll return refreshed and better equipped to thrive.

10 ways to take a mental health break

Taking a mental health break doesn't mean you have to make grand plans. Sometimes, simple activities can offer significant relief and help you recharge mentally. Here are eight suggestions for incorporating a mental health boost to your routine.

1. Move your body

Sometimes, all you need to clear your head is a quick shake. Stand up, shake your arms and legs, do a couple of jumps, or even just stretch for 30 seconds. This physical movement can release pent-up tension and feel like a reset.

💙 Add a mindful movement practice to your day with the Daily Move.

2. Just breathe

One of the most immediate ways to reduce stress is through deep breathing. Try the 4-7-8 technique. Inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale through the mouth for 8 seconds. This can calm your nervous system and give you a fresh perspective.

3. Practice mindfulness

Mindful breaks can be taken anywhere, anytime. Choose a simple, daily activity—like brushing your teeth or making a cup of tea—and perform it with complete mindfulness. Pay close attention to every aspect of the task, immersing yourself in the experience. This simple but effective technique can serve as a mental reset button.

💙 Try 7 Days of Calm with Tamara Levitt to get you started on a solid meditation practice.

4. Meditate

Meditation doesn't have to be a long, drawn-out affair. Numerous apps and websites offer guided sessions that last under five minutes. For instance, Calm has several quick sessions aimed at reducing stress and refocusing the mind.

💙 Try Pause to Breathe for a short one minute meditation practice.

5. Write a gratitude list

Consider journaling as a way to refocus your thoughts. Make a quick list of things you're grateful for, no matter how small. This simple act can shift your mindset from what's troubling you to what brings you joy and peace.

💙 Check out the Calm Feelings Journal.

6. Window watch with water

Pour yourself a glass of water and take it to the nearest window. As you slowly sip your water, gaze out the window. It's a two-for-one deal: You're hydrating yourself and also giving your eyes a break, which is especially beneficial if you've been staring at a screen. If you have a view of trees or a garden, that's a bonus for your mental wellbeing.

💙 Try a Midday Relax Break if you’re feeling overwhelmed and need a reset.

7. Connect with someone

Sometimes the best way to take a mental break is to share what you're going through with someone you trust. A quick chat with a friend or family member can provide emotional relief and new perspectives on your situation.

💙 Check out our Relationships with Others series.

8. Disconnect from technology

Constant notifications and the urge to check your phone can add to your stress. Consider disconnecting from technology for a set period. It's surprising how liberating a few minutes without a smartphone can feel. Spend the time instead noticing what thoughts come to mind. If the thoughts are all about your devices, find out the real reason you can’t put down your phone.

9. Spend time in nature

Nature has a calming effect on the mind. If possible, spend some time outdoors. Even a short walk in the park can boost your mood and lower stress levels.

You can tailor each of these activities to fit your schedule and lifestyle. Remember, choosing activities that allow you to unwind and recharge mentally is the most crucial aspect. Taking this time off benefits you and has a positive ripple effect on all areas of your life.

💙 Try a Mindful Walking meditation while out in your favorite outdoor location.

10. Listen to music

Whether it's a few minutes of classical symphonies or your favorite pop tunes, music can be a quick and effective way to change your mood. Sing along, tap your feet, or just close your eyes and absorb the melodies.

💙 Check out Restorative Piano 432 Hz.