Mental Health Day: The Reasons and Benefits Why to Take a Day Off

by Brian Warriner

            The primary purpose of this blog is to inform, educate, and highlight the importance of mental health. As such, I have been there, and I share my experience with you. Making this blog more personal while remaining broad in the information shared. Being stressed, burned out, and on the verge of a mental breakdown is never enjoyable. When I look back on my careers in public education, adult education, and in massage, it was all about service to others, and believe me, it was not easy, whether it was students who tested your patience, or the lack of support from the administrators, or clients lying to you and then trying to give a bad review of your work. When I worked as a teacher at Harris School of Business in Cherry Hill, NJ. I had a student come in late; she was so late that she missed half the night. I told her to go on break and be prepared to give a massage. She reported me to the administration, saying I refused to let her get a massage. Even after I justified my position and refused to back down. The director of education demanded that I give her an apology. I told the director that she could fire me before I did that. I am not letting one student’s constant disruption of my classroom affect the other students' education because of her lateness. From there, they continually did things to add stress. I am a strong person, and after so much crap. I quit, I stayed till the student I had in the clinic finished. When she was done, I left. The stress came from the fact that I taught at night and often taught during the day. However, I could never take a day off at night, because none of the daytime teachers were willing to cover for us night teachers. However, I was constantly covering for daytime teachers.

            When I worked two jobs, I loved it; I was not stressed out. I often played to make a smooth transition. That is how I was; I made sure I did everything I had prepared myself for in the next job. After years of this kind of action, it shot my nerves. I only took off when I was sick or I needed to do something important. It is because of this get up and go and do attitude that damaged my body. I can sit, stand, or lie down for long periods of time. You can imagine how I feel when I wake up in the morning. There was never any talk of a mental health day. It was life; you got up and moved. I lived by that motto, which is why, physically, I have osteoarthritis throughout my body. If I knew then what I know now, I would have taken advantage of those days off. Stress can make anxiety and depression worse, as well as any physical issues you have experienced. I know this from experience. Especially during the pandemic, everyone’s mental health came to the forefront. The isolation we all had to endure was difficult and made life challenging for many people (Clinic, 2022).

            Knowing that your mental health is also as important as your physical health, I would have taken the day off. To recharge and take a breather. That is in the past now. Moreover, I have it right now, this moment. I hope to educate people on the importance of prioritizing themselves and their families. They cannot replace you. Keep in mind that when you are working, you also need to take occasional days off to recharge.    

The Reasons for a Mental Health Day

            Imagine that you have been working for a year straight, no vacation or time off. You are beyond exhaustion, on the verge of burnout, and your temper and your emotions are hostile. Your sleep pattern is off because you are working what feels like around the clock. Not only are you working, but you are also concerned about financial burdens and supporting your family. You start hating your job and feel like you are either overworked or underworked.

            I have experienced being both overworked and underworked. As a massage therapist at one location, I was busy. From the moment I walked into my last client's. Even after a challenging start, I made it past my one-year mark, and the reality that the owners did not increase my commission was a harsh truth. The increased pay was just a ploy to get more employees. However, I ended up working as a therapist and the back room spa attendant. I would work days as a therapist and then come in on other days and work the back room. However, I would have a room set up just in case I needed to meet with a client. Eventually, I left that location because I was burned out.

            When I was teaching massage, I worked at another spa location, which was not very busy because I did not have a car and didn't drive. I had to stay at the spa, where I would work an eight-hour shift. Either I did not have a client, or it would be my last hour, after I had seven hours of free time beforehand. I would like this to be fixed so I can book my other appointments. It is challenging for me to sit for five hours and then stand up to perform a 50-minute massage. That applies to many people. When it was my only job, it was the same thing. If I did not break even, it was because I was, for a time, taking Uber to and from work. The tips sucked, either they were less than $10 or on a credit card. My health started to take a downward spiral. My finances went right down the crapper. I was doing everything that I could to make money. I was also working as a professional psychic medium. I did not have any clients for readings, despite my greatest efforts. It was the beginning of a desert period for me.

            To say I was stressed out does not begin to cover it. I was sick, I was mentally getting fed up, and I was just lost. I was in the biggest hole of my life. No one could help me get out of it. Depending on my circumstances, taking a mental health day would have either helped me in one position or hurt me in another. However, that would not have stopped me from taking one. I would have used the mental health day to look for another job.

The Benefits of Taking a Mental Health Day

            You have worked hard and have been stressed out. You decide to take a day off from work and your daily responsibilities. When you start to take a day off regularly, you will start to feel better. The Mayo Clinic Health System has reported on the benefits of mental health days. The results of regular mental health days include reduced feelings of burnout, improved morale and attitude, and enhanced resilience. In addition to reducing stigma, improving self-management, and increasing productivity (Theisen, 2022).

            However, you learn how to develop healthy boundaries so that when you are at home, work ends. You have reduced feelings of isolation and loneliness, and you can prevent yourself from experiencing a mental health crisis. You reduce presenteeism and long-term absenteeism (Theisen, 2022). These benefits are important, especially when you think of having a mental health crisis and needing to spend time away from work. Even though the Family and Medical Leave Act allows up to 12 weeks of paid leave (Andronic, 2025). It is important to know if you need to take time away to seek mental health help or care for someone who is going through a mental health crisis.

            Physically, you will lessen the effects of stress on your physical body. Your health will improve, and the best part is that you won't be wearing your shoulders as earrings. Stress can cause chest pains, panic attack-like symptoms, shortness of breath, dizziness, headaches, indigestion, and many other issues. Stress can also cause issues with your sex life. In men, it can decrease their testosterone levels and affect their sex drive. In women, it can make it harder for them to conceive and affect their menstrual cycle (American Psychological Association, 2014).

            Each of your body systems is affected by stress, and when you are dealing with chronic stress, it makes things worse. You can develop diseases because of stress. Then how good are you to yourself and your family if you are sick because of the stress of work and life, and the burdens that come with it?

What To Do on Your Mental Health Day

            You planned your mental health day, and you picked the date. However, what will you do on your mental health day? Moreover, I am sorry to the spouses out there. A mental health day is not a day for the honey-do list. That is saved for another day.

            What should you do for your mental health day? Really, anything you want, but in case you are stuck for ideas, I have some ideas. You could sleep in, spend time by your pool, or go for a hike. Make sure to disconnect from work and your responsibilities. Another great idea is to go to a spa for a massage and treatments, get up and move your body, stay off social media, and have a movie date by yourself (Health, 2025). Take yourself on a self-care date and focus solely on yourself.

            When I was a massage therapist, I was my clients' mental health day. They were my weekly regulars. They would book with me on certain days. I would know this is so, they are a 50-minute massage with aromatherapy, or an 80-minute massage with a foot treatment. They were also generous cash tips. As I was preparing to leave, I referred to another therapist who would take care of them. I was burned out.

            However, as you plan your mental health day, you should do something that recharges your battery, allows you to decompress, and digest what is going on. Give yourself the time to relax. If you take a mental health day, consider using it to attend therapy or consult a holistic practitioner, such as a reiki specialist (Skowron, 2015).

Why Employers Should Cover Mental Health Days?

            I know some companies offer mental health days for you to take when you need them. It is important to know if your company offers mental health days. If so, take advantage of them, because I cannot stress this enough: you are important, you have a family, and many special moments are coming that you need to be there for, which is why I understand both sides of this argument. I believe companies should offer their employees a mental health program that includes mental health days. As a business owner, you need to keep your employees happy. Screw them over, and you will be screwed. In my careers, I have been screwed by business owners.

            As I researched this specific topic, I found that proponents of this argument favor workers more because it benefits them in terms of both their physical and mental health, including improved morale, enhanced productivity, and a healthy work-life balance.  The other proponents are against the workers. From a policy perspective, employees may abuse the mental health policy, raise legal issues, and potentially disrupt workflow (Andronic, 2015).

            However, if you have a mental health crisis or a loved one is having a crisis, the United States has no mandate for mental health days. However, we have the Family and Medical Leave Act, which allows you to take up to 12 weeks of unpaid leave with job security. I know you are asking about what if one takes the Family and Medical Leave Act to seek mental health treatment. The Americans with Disabilities Act allows employers to make reasonable accommodations for their employees (Andronic, 2025).

 

References

Clinic, C. (2022, April 11). Is Taking a Mental Health Day Actually Good For You? Cleveland Clinic.

                https://health.clevelandclinic.org/is-taking-a-mental-health-day-actually-good-for-you

Theisen, A. (2022, October 4). Recharge With a Planned Mental Health Day. Mayo Clinic Health System.

                https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/recharge-with-planned-mental-health-day

Andronic, S. (2025, August 26). Should Employers Offer Mental Health to Employees? Mediatopia for Work.

                Mediatopia.com. https://mediatopia.com/en/forwork/articles/should-employers-offer-mental-health-days-to-employees

American Psychological Association. (2024, October 21). Stress Effects on the Body.

American Psychological Association. https://www.apa.org/topics/stress/body

Health, R.M. (2025, March 4). The Importance of Mental Health Days: Why It is Good to Take a Break Sometimes.

                Relief Mental Health. https://reliefmh.com/blog/the-importance-of-mental-health-days-why-its-good-to-take-a-break-sometimes

Skowron, C. (2025, April 23). Mental Health Days: Restorative or Risk? Psychology Today.

                https://www.psychologytoday.com/us/blog/a-different-kind-of-therapy/202504/mental-health-days-restorative-or-risk?msockid=3c615a7a3ec3644126f04bdc3fda6969

 

 

The Holistic Approach: Faith-Based Mental Healthcare

by Brian Warriner

            I know someone may question, how are spirituality and mental health connected? Moreover, what does one have to do with the other? But the simple answer is that when times get dark, such as during a mental health crisis, people look to their spiritual/ religious background for solace. It is the practices within the spiritual practices that have entered faith-based mental healthcare. Through this blog, we will look at the concept and break it down. Through my research, I found that this answered my question about the connection between spirituality and mental health.

            Faith-based Mental Healthcare brings together two of my passions, spirituality and mental healthcare. When it comes to spirituality, I enjoy meditation, prayer, and saying the rosary. I have taught myself how to pray and chant with a Buddhist mala—communicating with spirits, angels, ancestors, and saints. I love collecting and reading the various prayers of the church, praying the rosary, and lighting candles. I love learning about and hearing stories of the saints. I also thought about the religious life, the habit, and a life of prayer and service. But being strictly Catholic is not my thing. I have been ordained as a minister with the Universal Life Church. It has allowed me to study and read the bible and various other religious texts. To me, being spiritual means to do good, help each other, then shut up and go home.

            Exploring faith-based mental healthcare is providing me with another avenue to explore in my career in mental healthcare.

What is Spirituality and Faith-Based Mental Healthcare?

            Spirituality is defined as the quality of being concerned with the human spirit or soul as opposed to material or physical things (Merriam-Webster, 2019). There is a difference between spirituality and religion. Spirituality to me is the expression of my soul that is not bound by strict dogmatic rules. It is how I see those I interact with as spiritual beings experiencing human experience. I have my path and relationship with mother and father God. I do not follow the dogmatic rules of Christianity, Islam, or Judaism. Personally, I am a Celtic Witch who indulges in many traditions of majick. It is my affinity for different aspects of both religious and spiritual life.

            In an article in Psychology Today, spirituality is defined as “an expression of the transcendent ways in which to fulfill human potential, and this may include religion” (Sallcru, 2022). There is an acknowledgment of how spirituality can enhance the therapeutic process and contribute to improving one’s life—your spiritual health matters to your mental health as well as your overall health. However, I found Nuerolaunch.com’s definition to be more fitting for understanding Faith-based Mental Healthcare. They define it as the foundation of your understanding and movement through adversities, which can enhance your emotional resilience and emotional regulation (Team, 2025).

            Faith-based mental healthcare started when psychologists started to reach out to religious organizations to change the way religions and people of faith see the stigma in seeking help for mental health disorders. Many religions find that only God can cure you, and if you seek help, then you do not trust God to heal you. However, faith-based mental healthcare comes in (Weir, 2020). For many decades, clergy counseled their flock on mental health issues. Nevertheless, they never diagnosed or treated any mental health issues. This is where spirituality and mental health intersect. As a person who is dealing with mental health disorders and is studying to be a clinical mental health counselor, and someone who is spiritual, this is right up my alley.

            Every center that offers Faith-Based Mental Healthcare is different. However, the overhead view is that they utilize scripture to provide perspective on one's life and actions, incorporating mindfulness, meditation, and group therapy. The treatment also combines Cognitive Behavioral Therapy within the faith-based activities. It is not just for the faithful; it is for everyone who finds themselves on any path, whether you have been a lifelong believer, curious, or a recent convert to any faith. This form of care is open to everyone.

            Faith-based mental healthcare does not replace medical interventions; however, it enhances them with proven methods such as meditation, prayer, and many other activities. You also have a therapist whom you work with on your mental health issues. In fact, it is stated that faith-based mental healthcare is where spirituality meets science (Team, 2025).

            I know that more can be said, but my research has taken me this far. I will be blogging more about Faith-Based Mental Healthcare and (CBT) Cognitive Behavioral Therapy. I asked whether churches have taken this up and offer this service to their congregations. It has piqued my interest, and I want to explore this further and incorporate it into my expertise as a tool to help those in need. Especially ridding themselves of the stigma that religion places on seeking help. Together, we can help each other break the stigma and seek the help we need.

 

 

References

Merriam-Webster. (2019). Definition of Spirituality. Merriam-Webster.com.

                https://www.merriam-webster.com/dictionary/spirituality

Sallcru, S. (2022, August 6). Spirituality and Its Contribution to Mental Health. Psychology Today.

                https://www.psychologytoday.com/us/blog/psychology-insight-new-world/200208/spirituality-and-its-contribution-mental-health?msockid=3c615a7a3ec3684126f04bdc3fda69d9

Team, N, Editorial. (2025, February 16). Spirituality and Mental Health: Exploring The Intricate Connection.

                Neurolaunch.com. https://neurolaunch.com/spirituality-and-mental-health/

Team, N, Editorial. (2025, February 16). Faith-Based Inpatient Mental Health: Integrating Spirituality and

                Psychiatric Care. Neurolaunch.com.

https://neurolaunch.com/faith-based-inpatient-mental-health/#google_vignette

Weir, K. (2020, April 1). Reaching Out to The Faithful. American Psychological Association.

                https://www.apa.org/monitor/2020/04/reaching-faithful 

Meditation, Stress Reduction and Mental Health

 

by Brian Warriner

            Take a deep breath in and hold it, then let it out. Meditation is a tool that I have used in my life, not just as a spiritual practice but as a mental health practice. To sit quietly and let your mind focus on your breathing, and let the world around you fade away. In a world where you are dealing with anxiety or depression, meditation has been found to help manage these disorders. You must find the practices that work for you. Not all holistic practices will resonate with you. However, talking to your therapist and counselor is important to discuss what works for you.

            For me, meditation was something that I started doing when I started my spiritual journey. I would listen to guided meditations because trying to meditate on my own did not work. My mind kept wandering off, and the thoughts were constantly distracting. Guided meditation helped me focus on my breathing. When I was able to complete a meditation, I would feel calmer and grounded. I used guided meditations for grounding, connecting with my spirit guide, past lives, and many other spiritual purposes. I even tried to write my own guided meditation scripts, but that did not go well. Furthermore, I am considering becoming a certified meditation guide, which is a person who leads groups of people into a meditation practice. It is something I would like to teach people to include in their mental health treatment.

            As a holistic wellness practitioner and a soon-to-be clinical mental health therapist, I want to integrate holistic practices into the mental health field. I will try to introduce these holistic concepts into practice and teach you to incorporate them into your treatment.

How Does Meditation Connect with Treatment

            To include meditation in your treatment, it will not take hours a day. There are simple ways that take no more than twenty minutes of your time. You can do these exercises when you wake up, before you go to bed, or whenever you have a few minutes to spare. Sometimes when you are journaling, you can take a few deep breaths and allow yourself to find your grounded, centered self.

            You can even use guided meditation, available on YouTube. 

Forms of Meditation

            According to the American Psychological Association, researchers studied over 200 studies on the benefits of meditation. Through it, they found that mindfulness-based meditations have a better effect on the brain (American Psychological Association, 2019). These forms of meditation are both mindfulness-based, such as (MBSR) Mindfulness-Based Stress Reduction and (MBCT) Mindfulness-Based Cognitive Therapy. MBCT is a combination of meditation and cognitive behavior therapy. The purpose of MBCT is to give the client an understanding of what depression is, what causes them to be vulnerable, and the connection between negative thinking and their spirals (Guy-Evans, 2022)—using meditation, cognitive restructuring, and psychoeducation, to identify and modify negative thought patterns (Guy-Evans, 2022).

            Mindfulness-Based Stress Reduction is backed by evidence and research that uses mindfulness practices with meditation and wellness enhancements (Ackerman, 2017). According to Positive Psychology, there are exercises you can do to include this practice at home. MBSR uses meditation and body scans, encouraging one to be present in the moment and accept the moment. When you use MBSR, it is meant to reduce not just stress but anxiety, but to enhance one’s emotional resilience (Ackerman, 2017).

            Both MBSR and MBCT use meditation to treat mental health disorders. With these treatments, you become aware of what your triggers are and how to work through them to deactivate them. For the most part, meditation helps bring awareness to oneself because that is where we can have control. Moreover, do our part to participate in our own recovery.

            Besides mindfulness-based meditation and guided meditations, I am mentioning the various forms so you may choose from them that suits your needs. One may also try mantra meditation, where you are chanting a mantra while focusing on your breath, qigong, and tai chi, which are slow-moving movements where the focus is on the moment and the movements. Yoga is also a form of meditation where you focus on breathing. The purpose is to get your mind to focus on something else other than your problems or issues that are adding to your anxiety (Mayo Clinic, 2023).

Stress Reduction

            Meditation has been used for stress reduction for many decades. It is a tool that many people employ to help when times get difficult, like when a loved one is in the hospital with a serious medical issue, break-ups, divorces, and even during the school year when your children have so many sports and activities. Life can be stressful, whether you are a caregiver to loved ones or a student who works all day and attends classes at night. No matter what the situation, stress comes in many forms.

            May spiritual beliefs have included meditation, while the roots of it are in spiritual or religious practices, many have used it for other purposes. When you see a religious person prostrating on the floor, they are meditating. You may have also seen Buddhists or Hindus meditating and chanting. There is no wrong way or where you pull from your practice.

            The Mayo Clinic posted about simple ways to use meditation to reduce stress. Meditation does not require you to sit cross-legged, chanting peanut butter a thousand times. You can do tai chi, yoga, and Qigong, which involve slow and rhythmic movements. You can also pray or do breathing exercises that bring you into the moment and center around your breath (Mayo Clinic, 2023). It also suggests how one can use meditation during medical treatment for various medical conditions, such as cancer. Those who have survived a cardiac event, such as a heart they, are recommended to take up tai chi, not just for the exercise, but also because it has many benefits for cardiac patients.

            The fact that stress can make your mental health disorder worse. It is possible that when you reduce your stress, you can improve your mental health and your overall health. That is according to Psychology Today. Most medical professionals would agree with that. Because stress can cause you to have a panic attack, be stressed out, and cause physical health problems. It is best to include a stress reduction tool(s) into your everyday life (Ahmad, 2019).

Benefits of Meditation

            The benefits of having a meditation practice improve your overall health. Stress reduction, increased self-awareness, depression, and anxiety management. Whether you have physical issues due to mental health disorders, or because mental health disorders can cause physical issues to flare up (Welch, 2019). This could also be from certain medications that are prescribed for mental health disorders. If you are having side effects and issues with medication, please contact your mental health provider or your doctor.

            UC Davis Health has been studying the benefits of meditation and how they can improve your health. Studies have shown that meditation can lower your blood pressure, and it can help you take deep breaths that bring in fresh oxygen, which can improve lung function. If you are someone like me, who has insomnia, meditation can improve your sleep. Through meditation, you can have awareness of your thoughts, and you can use the techniques of meditation to help you get to sleep (UC Davis Health, 2022).

            You will be able to regulate your mood through meditation, and you can identify your triggers and how you react to them. If you are feeling a certain way or a situation affects your mood, you can modify it. This is the self-awareness that I stated before.

            In conclusion, when you include meditation in your mental health treatment, you develop the tools you can use when you have a mental health episode.  These tools give you ways to ease the suffering of mental health disorders and deal with them. However, I will always advise you to stick with your current mental health treatment and discuss with your doctor, therapist, or mental health professional before you do anything.

 

References

American Psychological Association. (2019, Oct 30). Mindfulness Meditation: A Research

                Proven Way to Reduce Stress. American Psychological Association.

                https://www.apa.org/topics/mindfulness/meditation

 

Guy-Evans, O. (2022, March 30). Mindfulness-Based Cognitive Therapy (MBCT) | Simply Psychology.

www.simplypsychology.org https://www.simplypsychology.org/mindfulness-based-cognitive-therapy.html

 

Ackerman, C. (2017, February 19). MBSR: 25 Mindfulness-based Stress Reduction Exercises

                And Courses. PositivePsychology.com.

https://positivepsychology.com/mindfulness-based-stress-reduction-mbsr/

 

Mayo Clinic. (2023, December 14). Meditation: A Simple Fast Way to Reduce Stress.

                Mayo Clinic. https://www.mayoclinic.org/test-procedures/meditation/in-depth/meditation/art-20045858

 

Ahmad, S M.D. (2019). Meditation and Mental Health. (2019). Psychology Today.

                https://www.psychologytoday.com/us/blog/balanced/201907/meditaion-and-mental-health?msockid=3c615a7a3ec3684126f04bdc3fd69d9

 

Welch, A. (2019, April 29). How Meditation Can Improve Your Mental Health. | Everyday Health.

                Everydayheath.com. https://www.everydayhealth.com/meditation/how-meditation-can-improve-your-mental-health/

 

UC Davis Health. (2022 December 14). 10 Health Benefits of Meditation and How to Focus on Mindfulness

                Cultivating Health; UC Davis Health.

                http://health.uscdavis.edu/blog/cultivating-health/10-health-benefits-of-meditation-and-how-to-focus-on-mindfulness-and-compassion/2022/12

Working Out and Mental Health Improvement

 

by Brian Warriner

            Working out, the gym, and exercise are words most people dread. For various reasons, especially when they need to get in better shape. This is normally at the beginning of the year with all the New Year's resolutions. It’s very short-lasting, but what if I told you that working out, exercise, and walking are good for your mental health? As well as your overall physical health.

            At my heaviest, I was in high school. I was 6 feet 4 inches tall, and I weighed about 450 pounds. Now, people didn’t believe me and said I was tall and carried it well. I carried it everywhere and was always panting and sweaty, which isn’t a good look for anyone. I was closeted to my family; I was depressed and had no direction in my life. But I had my nightly walks. I would grab my lunch bag, fill it with CDs, and my batteries. I would go for a walk. If I needed to, I would change the disc or the batteries. I would walk from my house and explore the town. My friend at the time, Jessica, joined me when life at home became ridiculous. We would walk and talk. For the most part, I would go for a walk on my own and clear my head. This is why my mental health wasn’t as bad as it was before, and it could have been. It was something that I did all year round. In winter, I would bundle up and go for a walk at night. In the summer, I would go at night, and I would be drenched in sweat. If I were on vacation at Myrtle Beach, then I would go for a night walk up and down the beach.

            For years, that is what I did; if it rained, I stayed in. Then, when I went to the doctors for a check-up, I was shocked by the weight; I was down to 250 pounds. I have lost 200 pounds in two years. I did what I could to keep up with my walks. When I started to work, that's when my walks became fewer. I would either come home from work and lie down or work at night. When I wasn’t, I would go for a walk, and there were times I tried going to the gym. But I would be there for thirty minutes and then go. Until I eventually stopped going. Now my health isn’t the best, and I have had problems with my feet. I’ve had three toes amputated due to infection. And continue to have pressure issues, which makes it difficult for me to go for my walks. I honestly hate it because I would like to start training to do charity walks. I would go for the charity walks and raise money for charity. But until I get my feet situated, I am unable to do so.

            I wanted to start walks for charity. It gives me something to develop and work on because I want to lose weight and help raise money for charity. But the benefits of improved physical and mental health are what I benefit from.

 

The Benefits of Working Out

            I have tried to work out, but my mind hates the thought of it, because I have to give up the food that I like to see results. Because of my tremors, I find it difficult to lift anything heavy without uncontrollable shaking, which is dangerous. I may not be a workout person or a gym goer. But gym goers may feel the benefits of working out. According to the Mayo Clinic, it helps with depression and anxiety reduction, reduces endorphins, takes your mind off your worries, helps you gain confidence, and is a healthier way to cope with life’s stress. One can be more social when working out in a class (Mayo Clinic, 2023). There is a reason why, when you are feeling blah or you have a bad day at work. Just go to the gym and work out.

            As you work out, you start to relieve stress, improve self-confidence, improve your sleep, and improve your cognitive abilities, sharpening your memory and thinking processes (Preiato, 2012). I know that when I was walking around my town, I would feel like my mind would be clear. I felt great—the scenery of the sunset or seeing how big the sky is. Taking a big, deep breath made me feel alive.

Even the times I tried working out at Planet Fitness, once a friend and I went and registered for membership. Then, when I was working at a spa, we had a Planet Fitness in the next shopping center. I went there and registered for a membership. I went there and would stay on the machines, such as the seated bike or treadmill. It would be thirty minutes. It was a waste of time and money, because I went there a couple of times. I didn’t know how long to do it or how to create a circuit. I gave up.

Working Out and Different Mental Health Disorders

            There are many different mental health disorders in the DSM-5, which is the Diagnostic and Statistical Manual of Mental Disorders. When you have a mental health disorder, such as depression and anxiety, it helps to move around and get out of your head. Being in your head makes depression and anxiety worse. I have experienced this myself, and it’s the worst feeling in the world. When in my head, my depressive episode is the worst feeling, I can’t even be productive. I would stay in bed, but the physical pain I feel every day, constantly, I can’t stay in bed.

            If you are a person who has depression or anxiety, then getting up and working out can help ease the symptoms of the disorder. In some cases, it can reduce the disorder from mild to moderate, can prevent the recurrence of depression, and can even counteract the weight gain symptoms of antidepressant medication (Using Exercise in Mental Health Treatment (guide)| Therapist Aid, 2025). Sometimes medication is needed, and that is a discussion with your doctor. Working out does give you exposure to the physical symptoms of what one feels during a panic attack. This helps you identify when you feel the onset of an attack. This is why you do see physical fitness centers in mental health centers and clinics, as well as rehab centers, because physical movement helps you avoid being stuck in your circumstances.

            From a holistic perspective, when you are dealing with things and you are stuck in your head. When you are lying in bed or sitting in a chair, you feel blah or lack energy. It’s because the energy within your body has become stagnant. This is the reason why you feel like crap. But if you get up and move, you feel better, even if you are cleaning the house or doing some other physical activity. When you are having a mental health episode, such as a depressive episode, get up and move. You will feel an improvement in your mental and physical state.

            If you are dealing with substance abuse, working out is a healthy replacement activity. That’s when you replace your drug taking with working out. As you work out, it can help reduce cravings. When you feel like you are going to use or have a drink, you work out. It’s because of this that you can break your addiction habit, and it makes you less prone to relapsing. Replacement activities are meant to retrain your sobriety. When you are a recovering addict, it’s best to maintain your sobriety.

You Don’t Have to Work Out; Go for a Walk

            You don’t have to hit the gym, and you don’t have to work out; just put your walking shoes on and go for a walk. I find it to be more fitting for me than working out at the gym. Plus, I am not one for looking at myself in the gym mirror. It’s a problem for me because I don’t need to get into my head with the mirror. It can fuck up your mind when you are trying to work out, and there is this mirror. No, thank you.

            When I started my walks back in high school, I didn’t know how healthy it was for me. Because I was a closeted gay kid and overwhelmed with everything that I was going through. I went for a walk. Now, after over twenty years have passed since my senior year, I still make sure that I go for my walks. Then I heard the benefits of walking, which helped me feel better after the walks. UCLA reports that walking can reduce depression and anxiety, boost my mood, enhance cognitive function, and promote mindfulness (Increased Walking Can Lessen Depression, 2025). When you are walking and breathing in the fresh air, you look into the sky or the flowers along your walk. It can help you feel at peace and relaxed. Walking can give you a sense of accomplishment, and it provides social interaction and numerous physical benefits (Increased Walking Can Lessen Depression, 2025).

            It’s something when you are walking around and you have someone with you and are talking. Or if you are like me, you have your iPod and you go for a walk. I even have a walking playlist that has high-energy music. I’m normally out for about an hour. I feel like my mind is clear, and my body feels like a weight has been lifted off my shoulders. More importantly, I feel grounded, and I am not in my head. Trust me, when you are not in your head and grounded, you can feel like everything is okay. For some time, I have had a break from the depressive and anxious thoughts. I can breathe deeply and feel better.

            In conclusion, the benefits of working and walking are designed to provide a different approach to your mental health treatment. When you include therapy, if it’s needed, medication, then you can get a hold of your mental health. But always consult with your medical professional before you start any workout routine or walking routine.

 

 

 

 

References

Mayo Clinic. (2023) Depression and Anxiety Exercise Eases Symptoms. Mayo Clinic.

            https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-excerise/art-20046495

Preiato, D. (2012, March 29). Exercise and The Brain: The Mental Health Benefits of

Exercise. Healthline. Healthline Media.

https://www.healthline.com/health/depression/excerise#general-mental-health-benefits

Using Exercise in Mental Health Treatment (Guide)| Therapist Aid. (2025) Therapist Aid

            https://www.therapistaid.com/therapy-guide/exercise-and-mental-health-treatments

Increased Walking Can Lessen Depression. (2025, January 29).

            UCLAhealth.org. UCLA Health.

            https://www.uclahealth.org/news/article/increased-walking-can-lessen-depression