We’ve all had mornings when the alarm jolts us awake to feelings of dread at the thought of what lies ahead in our work day. There’s nothing we’d like more than to call out and take a day to reset and renew. Well, I’m here to tell you that you should… maybe.

I tell clients to take a Mental Health Day when they feel extreme apathy, anger or depression toward their co-workers or the events going on at work.

This is because when we’re feeling extreme emotions we’re more likely to act or react in a way that could be damaging to ourselves or to our reputations. We may make a mistake we wouldn’t ordinarily make. At the end of our rope, we may respond in a way that’s out of character. I once had a client we’ll call “Brad,” who was a rockstar and on partner track at his consulting firm. But Brad was dealing with a stressful personal life. When his wife had a miscarriage, he was understandably anxious and depressed. Rather than taking time to process and reset, Brad continued to push himself at work. All was okay until Brad snapped at his boss during an intense meeting with him and several other supervisors. Though he later apologized and explained his home situation, Brad realized he’d done serious damage. Unfortunately, several months later Brad was exited from his role.

That’s not a story you want to be yours. Instead, your goal should be to avoid workplace exhaustion and overwhelm by performing regular mental health maintenance. Think about it: our cars operate a whole lot better when we get the oil changed every five thousand miles rather than when we wait for smoke to pour out from the hood. Just as we adhere to regularly scheduled maintenance for our vehicles, so we should for ourselves. That means being thoughtful in advance. In the same way you call the mechanic for an appointment, look at your calendar for the next 30 to 120 days. Consider strategic times for you to be away from work. Perhaps a day or two after a big deadline has been completed. Or take time just before your next project launches. The key is to anticipate your stress-related needs so you can get what you need before your tank crashes at E.

Sometimes, even when you’ve done your duty of regular maintenance, stuff happens. The engine warning light comes on anyway. A project has you feeling overwhelmed and drained. A conversation with a co-worker leaves you angry and you need to cool down. It feels like a good time to call in. But is it?

I would urge you to learn to balance your care with your credibility.

Calling out of work at 8 am for “personal reasons” is acceptable every now and then. But when it’s done repeatedly (I would say more than three times in a year), you’re walking a precarious line. Yes, your employer wants you to show up as a rested, engaged employee, but they also just want you to show up. Your presence (whether in person or virtual these days) indicates your reliability. Your reliability builds credibility. When you’re credible, you gain the trust of those you work with. And trust, my friend, is the necessary currency for securing your success in the workplace and beyond.

So yes, take that Mental Health Day if you’re feeling extreme emotions and you haven’t already depleted your credibility stores. But if that’s not the case and you can’t take off the day, don’t despair. Even when you don’t have an entire day to reset, there are ways you can regroup throughout. Again, be thoughtful and plan ahead.

Spend some time figuring out what gives you energy. What renews you?

My wife listens to jazz while she’s working. Maybe you like to walk outside between meetings. Or maybe it’s as simple as eating your lunch away from your desk. Your goal is to find those things and make time for them in your day. It doesn’t have to be long; I’m talking thirty minutes or less. Personally, I’ve identified three things that help me reset myself when I’m overly stressed. I intentionally do at least one of these every day. First, I love a good power nap. I’ve got a comfortable chair in my office. When I see space on my calendar, I make it a point to get in that seat, set a timer and close my eyes. I open them twenty minutes later feeling calmer and fortified for the next task on the agenda. Another way I rejuvenate is through exercise. There truly is power in sweating it out and getting the endorphins flowing. My wife gets hers done in the morning, but I like to end my day in the gym and pound out my frustrations. If I don’t have time for the first two, I always fit in the third, which is spending time with my dogs. Since I was a kid, getting on the floor with the family dog and watching TV was a soothing end to the day. I still do it with our Walt & Ellie as much as possible. For me, It’s just a great way to relax. You might think I’m crazy, that’s okay. The key is to find your thing and do it.

Remember, the Mental Health Day is a powerful tool and is best used as preventative maintenance to avoid costly errors and expensive repairs. Practice preservation procedures regularly and make thoughtful plans for scheduled maintenance and you should be set!