7 Things Therapists Always Do During A Bad Mental Health Day

If youre human, its simply impossible to go through life with no bad mental health days. Whether coping with a negative experience, dealing with a life change or just waking up in a low mood, not feeling 100% mentally or emotionally is just a part of life.

Exactly what a bad mental health day looks like will vary from person to person some folks may feel scattered or stressed while others feel low energy and tired. No matter what one of those rough days feels like for you, its safe to say its unpleasant. And you certainly dont want to do anything to make your hard day any worse.

Even therapists have these days and there are certain things they personally do to care for themselves when they happen. Read on for their advice:

1. They make sure their physical needs are met.

I generally start by taking an inventory of where my physical needs are and if theyve been met or not that day, said Em Evans, a therapist and co-founder of The Understory Group in Pennsylvania.

This can mean making a literal list of physical needs, Evans said Did I take my medication? Am I drinking enough water? Have I gotten enough sleep? Have I eaten an appropriate amount of food for that point in the day? Have I moved my body in a way that makes me feel good?

Evans added that a lot of times when shes dealing with a bad mental health day, I dont notice that my physical needs have fallen behind and that can really perpetuate the cycle. Meaning, if youre not fueling your body with food, water and other necessities, you wont be doing any favors for your mental (or physical) health. 

2. They reschedule the things they dont need to get done.

When youre having a tough day, its a good idea not to put any additional pressure on yourself who wants to be met with a lengthy to-do list when its tough to even get out of bed?

Nat Adey, a therapist and the other co-founder of The Understory Group  in Pennsylvania, said on bad mental health days it can be helpful to assess what needs to get done today and what can be pushed to later in the week.

Because, sometimes, being productive is just a layer of stress that we dont need, Adey said.

I also remind myself to give myself grace, said Payal Patel , a licensed marriage and family therapist who works with clients in North Carolina and New Jersey. And that things will get done when Im feeling better.

So, yes, the vacuuming can happen tomorrow. That pesky errand can wait until the weekend. That ongoing work project likely isnt going to collapse if you hold out a few more days until youre in a better headspace. 

3. They avoid making big decisions.

I personally try to avoid making any big decision, whether its planning a trip with somebody or making a big medical decision, Adey said. If Im not in the right headspace, Im not going to be making any decision that could impact my life for the permanent future or just foreseeable future.

Think about it: If youre not in a good headspace you may end up agreeing to something you dont really want to do or making a decision out of anxiety and not careful thought.

4. They get outside.

Nature is known to be good for your mental health. Studies show that being in nature can boost happiness  and going for a stroll in nature compared to a busy environment can reduce stress .

If possible, Patel said she gets herself outside when shes feeling down a quick walk or even to sit outside for a little bit of time, she said.

5. They prioritize movement. 

Its well-established that exercise can help you feel less stressed and can help you feel better emotionally, so when youre not in a great head space getting in some movement could be a good idea.

Im a big proponent ... of moving my body, and whether thats just going for a walk or doing some yoga or going for a run and doing something a little bit more intense, I find that movement usually really helps [to set] my day in a different direction, said Adey.

Even if you cant motivate yourself to do your regular HIIT class or long run, try a short walk or a gentle stretching class instead. Any kind of movement can help.

6. They connect with other people and not on social media.

Evans said she tends to isolate when not feeling like her best self, which only makes her feel worse. And kind of hand in hand in that I try to limit my social media usage as well, Evans said. I can get caught up in an endless cycle of scrolling, which just makes me feel kind of zapped and drained.

But, in addition to that, when youre isolating yourself in the real world, and yet, staying on social media for hours ... it can give you the illusion that youre connecting with other people, Evans added.

Liking someones Facebook post isnt the same as actually sitting down to talk with them about their update. So I try to make a conscious and intentional effort to go and connect with friends, loved ones, Evans noted, adding that its also helpful for her to be in a physical space with other people, like a park or coffee shop.

I feel like your bad mental health days really invite you to turn inwards, and for me, at least, it takes conscious and intentional effort to turn and allow myself to connect with other people and maintain the connections that foster my best mental health space. So thats, thats kind of where all of my strategies start, said Evans.

7. They rest.

During bad mental health days, I focus more on resting as much as I can, Patel said. This can mean anything from napping to simply lying on the couch to rest her body, she added.

I wont force my body to do more than its capable of, stated Patel. And, a hard day, simply moving from your bed to the couch may be all you can handle and thats OK.

When you arent feeling your best, you shouldnt expect yourself to be as active as normal. Instead, you should lean into the stillness that can eventually help you build up  more energy and do the things that you like to do.