Work can wait; your mental health can’t. Here is when and why you should take a mental health break from work.
Photo credit: Antoni
When last did you take a break from work? Have you been losing focus recently, or maybe you’ve found it hard to be creative at work. Well, these are signs that you may be burning out.
It’s no secret that when stress levels are high, productivity levels tend to be low. The average Nigerian believes that anything concerning “mental health” equates to “craze” or finding yourself in the psychiatric ward. But the fact is that whether you’re suffering from an illness or feeling overworked, sometimes you just need a mental health break from work to reset and recharge.
What are some signs that you need to take a mental health break?
Before you push yourself to the edge of burning out, here are five signs it’s time to take a mental health break:
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Sickness won’t stay away
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You’re always exhausted
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Your work no longer excites you, and you feel unappreciated
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Your workspace starts to feel like a box/cage
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Your workload feels overwhelming
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Every workday feels like a bad day
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You no longer care about your quality of work
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You’re struggling to finish tasks
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You’re struggling to be creative
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You’re doing the bare minimum just to make it to the weekend
Hopefully, you don’t get to this point in your work but step back and take the day off if you start to notice one or two of these mindsets or symptoms creeping in.
What are the main work-related stressors?
The following issues could be potential workplace stressors. They include:
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Organization culture
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Bad management practices
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Job content and demands
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Physical work environment
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Relationships at work
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Change management
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Lack of support
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Role conflict
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Long hours
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Tight deadlines
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Job insecurity
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Over-supervision
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Lack of proper resources
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Harassment
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Discrimination
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Poor relationships with colleagues or bosses
How to take a mental health day from work
After you've scheduled your mental health day, consider how you'll spend your time off. The goal of this day is to focus on self-care and taking a moment to pause and renew your energy. Here are a few ways you can request a day off -
Review your company’s policy - It's a good idea to review your company's paid time off policies before requesting time off. Some companies have rules concerning taking a certain number of days off in a row.
Discuss with your manager - Make an appointment to discuss your request and try to be as open as possible. To increase your chances of approval, request a meeting after completing your day's tasks or completing a large project. It is essential that you give correct details when appropriate and provide ample notice; your request is more likely to be approved if you don’t wait until the last minute to make your request.
Inform your co-workers - Once your request is approved, let your co-workers know when you will be out and when you will return; this will help them plan to cover your duties. It also helps maintain a good working relationship when co-workers aren’t taken by surprise or caught off-guard.
Send a formal request - You may be required to submit a formal request for time off after speaking with your manager. Here are some examples: -
Example 1 -
Hello, [supervisor's name].
I'd like to request time off on this [date] for [reason]. I am happy to discuss this further with you in person if you prefer.
My team has no major deadlines or presentations to give on [the day you've requested off]. Is it okay if I use my vacation time toward my day off to [reason for request]?
Thank you very much for your consideration. Looking forward to your positive response.
[Your Name]
Example 2 -
Dear Mr. Tunde,
I'm writing to request time off from July 17-20 formally. I'd like to go on a long weekend vacation with [more information].
I'd like to use this time to recharge, reset, and research so that I can return to work energized and ready to go. This would be a nice little getaway for me since I haven't taken a day off since [month].
Please let me know if you are okay with this request. I'm looking forward to hearing from you.
Thank you very much.
Sarah’
Example 3 -
Greetings, Yemisi.
I'm sending this email to request a two-week vacation from Monday, March 12th to Monday, March 26th. I'll be back in the office on Tuesday, March 27th.
As we discussed last week, I am working hard to complete all of my responsibilities before taking a much-needed break. I know our project deadline was in April, so I completed most of my upcoming tasks ahead of time to avoid putting us behind schedule.
If you have any questions or concerns, please do not hesitate to contact me.
Thank you for taking the time to consider my request.
Thank you very much,
David
What to do if you can’t get time off
If you’re in a situation where you can’t take some time off, try out some of these activities: -
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Incorporate breaks into your schedule - You can also de-stress by incorporating breaks into your workday. Taking a few extra minutes to stretch or get up and walk around helps to relieve stress. Not only that, but it also refreshes your mind.
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Learn to say “no” - When taking time off from work isn't an option, another way to de-stress is to simply say "no." When friends, family, or coworkers ask you to do a project, don't take on anything extra when you're already stressed/don’t have the bandwidth.
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Make your workspace comfortable - If you can’t feel positive energy, you can create it. One way to unwind is to make your workspace as comfortable as possible. Play some light music (with your earpiece, of course), add some lovely scents to your corner, and add some of your favorite decor (if possible).
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Maximize your weekend - Turn your laptop off and put on some Netflix! If you can’t seem to get some time off work, ensure you get the best out of your weekends by participating in fun and relaxing activities.
According to Lancet global health organization, Nigeria currently faces a global human rights emergency in mental health. Underpinned by poor societal attitudes towards mental illness and inadequate resources, facilities, and mental health staff. To keep living a productive and healthy life, you must take a step back sometimes and relax. Saying “we move” is not a form of self-care; take a break!
