Mental Health Breaks: Essential for Well-Being

We struggle to exist—mentally and physically. We experience joy and pleasure amidst the struggles. Or for the positive thinker, we experience struggles amidst the joys and pleasures. Although struggle is inherent (this world isn’t devoted to creating lives of ease), we still feel disappointed and discouraged when difficulties befall us. Our reaction screams, “I can’t believe this is happening to me.” We need a mental health breaks to gather resources, rebalance our minds, and courageously move forward.

The gurus of positivity remind that struggles promote growth—I agree (some of the time). Some theories suggest warmly welcoming difficulties, grateful for their blessings—I disagree (most of the time). As if this attitude toward pain magically transforms struggles into blessings.

Key Definition:

Mental health breaks are designated periods of time set aside to focus on maintaining and improving one’s mental well-being. These breaks often involve activities to reduce stress, anxiety, and mental fatigue, such as relaxation exercises, mindfulness practices, or engaging in hobbies. Taking regular mental health breaks can contribute to increased productivity and overall well-being.

Life is Difficult

​Does an abusive marriage increase wisdom more than loving intimacy? Does unemployment trump a promotion?  Does losing a child, suffering from addiction, or being struck down with a deadly disease make me wise? Perhaps, sometimes. But this sometimes needs to be marked with a bright asterisk. Struggles must be balanced with enjoyments, too much hurt overwhelms and depresses the soul; wisdom is not garnered from depression and overwhelm. Helplessness is born here. Some events devastate. Along with struggles, we also need joys, happiness and security. What benefit is knowledge of pain without accompanying growth and joy?

Difficulties evoke discomfort, awakening feeling, intruding on mental energies, and limit creative endeavors. The wisdom gained from pain has costs in well-being—there’s a trade-off. We don’t function efficiently under severe stress, making shoddy decisions that we typically could avoid in a better state of mind. 

Bodily Reaction to Stress

The body responds to trouble with a biological process, releasing chemicals that motivate action; experienced as emotional upheaval. Troubles trigger an emotional alarm. When we recognize meaning behind a trial, the purpose for suffering mitigates the annoyance and strengthens our resolve.

​But some traumatic events lack clear meaning. We can manufacture meaning like many do, “There is a purpose for everything,” they proclaim. If this soothes your system, please entertain these meaning-oriented thoughts, make it through the trouble and then regroup.

We legitimately feel sorrow, sadness, guilt, or anger in response to experience. Feeling is not a crime. Difficult emotions have evolutionary purpose. We need them. We shouldn’t despise discomfort as the enemy. The feelings, especially when sharp, demand attention to examine the self and the world for causes. Sometimes thoughts, faulty conclusions, or unreasonable fears are to blame; other times, danger, loss, or unfairness.

See Life is Difficult for more on this topic

Emotional Limitations

​We have limitations. We can’t always work through difficulties without help. No natural law or divine force shields us from too much stress. Our systems can be overwhelmed with grief, sorrow, or anger. Because of insufficient preparations, poor choices or simply bad luck, we may face stresses that outmatch our ability to process. Personal resources vary.

When forcefully invited to battle vexing pain, beyond our capabilities, our system deregulates and malfunctions. No wisdom is gained here. When biological signals flare beyond functional levels, we panic, responses become chaotic and unhelpful. Thoughts and actions no longer directed towards future goals; we simply want to survive. Under intense conditions, we become susceptible to helplessness, anxiety, depression, and physical ailments.

Knowing personal limits assists; we can monitor incoming stresses and pull back before the final collapse. Navigating difficult waters requires more than full-steam ahead. We occasionally encounter more than we can effectively process—no matter how well prepared. This doesn’t signal weakness. It’s the price of living.

​The wise person doesn’t surmount every challenge; they effectively manage within their realm of power. They prepare, plan and avoid unnecessary challenges. Yet, even then, sometimes life overwhelms, delivering stress even the best planning couldn’t predict. For those challenges that exceed abilities, we need patience and escape.

See Burnout for more on this topic

​ The Science of Mental Health Breaks

​Our bodies physiologically respond to stress. We have an adaptive stress response to life challenges. Laurence Heller, Ph.D., and Aline LaPierre, Psy.D., explain, “In the presence of danger, pain, extreme distress, or injury, a number of profound physiological changes ready the body for survival” (Heller & LaPierre, 2012).

Basically when aroused, the sympathetic nervous system prepares the body to react by increasing the heart rate, increasing blood flow to the muscles, and decreasing blood flow to the skin. The parasympathetic system controls bodily functions when a person is at rest. Some of its activities include stimulating digestion, activating metabolism, and helping the body relax.

Both the parasympathetic and sympathetic systems are part of autonomic nervous system. There is growing medical realization that most illnesses and diseases are the result of dysregulation and disorganization within the functioning of this neuroendocrine communication network (Heller & LaPierre, 2012).

See Allostatic Load for more on this concept

The Diathesis Stress Model

According to the Diathesis Stress Model, the major contributor to these diseases and illnesses is extended periods of stress, overloading our natural physiological capabilities to cope. We need mental health breaks to allow our system to reset, reestablishing a homeostatic balance.

Heller and LaPierre wrote:

“When the sympathetic and parasympathetic branches move in a flowing, reciprocal manner, the body’s internal state is said to be regulated. In the relaxed state of autonomic balance, we experience ourselves as steady, strong, present, and at ease” (Heller & LaPierre, 2012).

Mental health breaks help us rebalance these systems, escape immediate threats, and allow our automatic system to return to a balanced relax state. Here, in this state, our bodies rejuvenate. Our souls bathe in the calm simpleness of being.

See Diathesis Stress Model for more on this topic.

Activities that Relieve Stress

​Healthy distractions provide momentary relief, focusing attention away from the pain. We need breaks from insurmountable problems; an escape from the drudgery of a problem that refuses to be resolved. We need hobbies and activities that give pleasure. Engaging in activities that demand attention stimulates pleasure, recharges energy and develops self-discipline. Hobbies strengthen our psyche to re-engage in life.

Barbara Fredrickson suggests that positive emotions undo the damaging impact of stress. Mental health breaks require more than a collapse in exhaustion. Therefore, we should find activities that we enjoy that cultivate positive emotions.

Not every distraction has equal value—distraction alone is not the solution. If any distraction worked, a nightly trip to the bar or a glass of wine would do. Some escapes contribute to better living, while other escapes compound problems. When we engage in activities that improve living skills, we improve our lives. Healthy distractions—exercising, reading, or meditation—serve a dual purpose, developing diverse areas of our lives while providing a necessary mental health break.

Solitude as a Mental Health Break

Solitude has mixed blessings. Temporary breaks from social demands, leaving pressures of conformation behind. When solitude is used with other techniques of self-care, such as meditation, mindfulness, or exercise, our minds and bodies rest, rejuvenate and heal.

​The torments lose their sting and we recover with momentarily escapes. The solitude from the change of focus recharges vital energy and reestablishes equilibrium, taming discomforting emotions so we can respond to the troubling event more effectively. Small escapes provide tremendous mental health benefits. With growth, energy and experience, we can eventually surmount the challenges that were once overwhelming; or sometimes just live more peacefully with them. New successes lead to confidence, and confidence to further growth. Small changes have enormous effects.

See Self-Care for more on this topic

A Therapeutic Boost

Sometimes we get too far behind. Time spent in the garden, a walk on the beach, or a good journaling session is not enough. When life overwhelms, and we can’t seem to break free from the stress, seeking therapy may be the answer. Therapy can address excessive stress in several ways:

• Lifestyle changes: Therapists can guide individuals in making healthier lifestyle choices, such as improving sleep habits, eating a balanced diet, and engaging in regular physical activity, all of which can significantly reduce stress levels.
• Identifying and managing stressors: Therapists help individuals pinpoint the sources of their stress, whether they are external (work, relationships) or internal (negative thought patterns).
• Developing coping mechanisms: Therapists teach individuals effective coping strategies such as relaxation techniques (deep breathing, mindfulness), stress management techniques (time management, assertiveness training), and exercise.
• Cognitive restructuring: Therapists help individuals identify and challenge negative thought patterns that contribute to stress and replace them with more positive and realistic ones.
• Improving communication and relationships: Therapists can help individuals improve their communication skills, resolve conflicts, and build stronger relationships, reducing stress caused by interpersonal issues.

Therapy Styles

There are a variety of therapy styles and practices specifically aimed at reducing stress and assisting clients improve coping skills. Because everyone is different, not every style works for everyone. A few common styles are:

• Cognitive Behavioral Therapy (CBT): This focuses on identifying and changing negative thought patterns and behaviors that contribute to stress.
• Mindfulness-Based Stress Reduction (MBSR): This emphasizes present moment awareness and cultivating acceptance of thoughts and feelings without judgment, which can reduce stress and anxiety.
• Dialectical Behavior Therapy (DBT): This therapy helps individuals regulate emotions, improve distress tolerance, and enhance interpersonal skills, all of which are crucial for managing stress.
• Psychodynamic Therapy: This explores unconscious thoughts and feelings that may be contributing to stress, such as unresolved past traumas or interpersonal conflicts.
• Interpersonal Therapy (IPT): This focuses on improving communication and relationships, as these can be major sources of stress.
• Relaxation Techniques (Body-Based Therapies): While not always a distinct therapy style, techniques like deep breathing, progressive muscle relaxation, and meditation are often incorporated into therapy sessions to help manage stress.

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This is not an exhaustive list. The most effective therapy style will vary depending on the individual and their specific needs.

See Psychology Fanatic’s Database of Therapy Styles for a more comprehensive list of therapy styles

Associated Concepts

• Stress and Coping Theory: This theory developed by Richard Lazarus and Susan Folkman suggests that individuals experience stress when they perceive a discrepancy between the demands of a situation and their perceived ability to cope with those demands. This theory emphasizes the cognitive and emotional processes involved in stress and the ways individuals attempt to cope with it.
• Resilience: The ability to bounce back from negative experiences with “competent functioning”; resilience is a dynamic process rather than a trait.
• Floating Duck Syndrome: This is a term used to describe the situation where an individual appears calm and composed on the surface, while in reality, they are paddling furiously beneath the water to stay afloat.
• Emotional Labor: This refers to the effort, energy, and work required to manage and regulate one’s emotions in accordance with the demands of a particular situation. This concept is often used in the context of the workplace.
• Psychoneuroimmunology (PNI): This field explores the connections between psychological factors, neurological mechanisms, and immune function, revealing how thoughts and emotions affect physical health. This interdisciplinary field emphasizes the bidirectional communication between the brain and immune system, highlighting the importance of mental well-being in overall health and potential therapeutic interventions.
• General Adaptation Syndrome: This is the early theory presented by Hans Selye on the bodies response to stress.

A Few Words by Psychology Fanatic

Life’s journey, while filled with adventure, is bound to have its share of bumps in the road. It’s crucial to acknowledge that experiencing challenges is a natural part of the human experience, and these difficulties can indeed foster personal growth and resilience. However, it’s equally important to recognize when the weight of these challenges becomes overwhelming. Prioritizing mental health breaks is not a sign of weakness but rather a testament to your self-awareness and commitment to your well-being. Engage in activities that bring you joy, whether it’s spending time in nature, pursuing a hobby, or simply enjoying a good book. Remember to nurture your mind and body by practicing self-care, seeking support from loved ones, and prioritizing activities that bring you peace and happiness. By cultivating a balanced approach to life, you can navigate challenges with greater ease, foster resilience, and live a more fulfilling and joyful life.

Ultimately, the journey of life is a marathon, not a sprint. Embrace the highs and lows, learn from your experiences, and remember to prioritize your mental and emotional well-being. By incorporating mental health breaks into your routine and engaging in activities that bring you joy, you can cultivate a sense of inner peace and navigate life’s challenges with greater resilience and grace. Remember, you are not alone on this journey. Seek support when needed, and prioritize your well-being above all else.

Last Update: November 18, 2025