How to Take An Effective Mental Health Day (And Why It Matters for Trauma Healing and EMDR Therapy)

Aug 5

In a world that often rewards burnout over balance, taking a mental health day can feel almost... rebellious. Yet for individuals healing from trauma — whether you're 7 years old or 70 — a mental health day is not just a luxury. It's a necessity.

When you're engaged in trauma recovery, especially with EMDR therapy online in Washington (WA) and Oregon (OR), your brain and body are doing intense work. Healing rewires old survival patterns. It takes energy, rest, and care.

Here’s how to make your mental health day truly effective — and supportive of your EMDR journey.

1. Give Yourself Permission

Many people who have survived trauma carry an invisible burden of guilt: “I have to earn rest. I have to push through.”

The first step to an effective mental health day is radical permission. You don’t need to prove your worthiness to rest. You are already worthy.

If you find guilt surfacing, remind yourself: Healing is my work today.

2. Shift the Goal from Productivity to Presence

A mental health day is not about "catching up" on chores or emails.
It’s about stepping out of survival mode and into presence.

This might look like:

Spending time outside, without a destination.
Letting yourself nap without setting an alarm.
Listening to music that soothes your nervous system.
Journaling or drawing whatever comes to mind.

Presence heals the parts of your brain impacted by trauma — the very same parts we target in EMDR therapy.

3. Listen to Your Nervous System

Every trauma story is different, and so is every nervous system.
Some people need stillness and quiet on their mental health day. Others feel better with gentle activity like hiking, gardening, or creating art.

Ask yourself: What would feel good to my body today?
Trust the answer, even if it surprises you. Healing is not one-size-fits-all — that's why online EMDR therapy with an individualized approach is so powerful.

4. Anchor Yourself in Safety

A well-spent mental health day reinforces the feeling of safety — a cornerstone of trauma healing.
Simple ways to anchor yourself:

Wear soft, comfortable clothing.
Surround yourself with familiar, soothing smells.
Limit exposure to news, stressful conversations, or overwhelming places.

The more you signal to your body that it’s safe now, the deeper your healing becomes — both on your own and during EMDR sessions.

5. Consider Gentle Integration Activities

After a mental health day, you may notice emotions bubbling up — relief, sadness, even anxiety about returning to "real life."
This is normal. It means you allowed space for your true feelings to surface.

Gentle integration practices can help:

Light journaling: "What did I notice today?"
A short walk in nature to transition back to daily life.
Listening to calming music or doing breathwork.

And of course, if you’re working with an online EMDR therapist in WA or OR, you can bring insights from your mental health day into your next session. These "small" shifts often become breakthroughs over time.

Final Thought

Taking a mental health day is a brave, powerful act of self-respect.
If you or your child are navigating the healing journey from complex trauma, know that you don't have to do it alone.

At Breaking Boulders Counseling, I offer online EMDR therapy for children, teens, and adults across Washington and Oregon, creating flexible, compassionate support wherever you are.

Your healing matters. Your rest matters. And it all starts with one simple day of saying, "I choose me."