When to Push Through and When to Pause: Listening to Your Mental Health

Are you just unmotivated?

Or are you heading straight toward burnout or another type of mental health crisis?

Sometimes, it can be hard to differentiate between the two. But getting to know yourself here is undeniably important. And it can save you tons of angst and exhaustion later on down the line.

So, what are the signs that you should push through?
In contrast, what are the signs you should hit the pause button?
And, most importantly, what should you do after you recognize these signs?

Below, we take a closer look!

When to Push Through

The truth is we’ve all been there: That assignment, task, or chore—you’d rather do anything else. Maybe you’re not in the mood, or you slept poorly. However, you’re wondering if it’s something more… does your mental health need a break?

Well, surprisingly, our minds are very good at playing tricks on us! Here are some signs you should actually push through this mental block:

Temporary discomfort rather than genuine distress: If you’re feeling some resistance but not actual emotional pain, it might just be normal procrastination. The discomfort of starting is often worse than the actual task.
You have a pattern of avoidance: If you notice you consistently avoid certain types of tasks (like making phone calls or writing reports), this might be an avoidance pattern rather than a mental health need.
Try the “five-minute rule”: When you tell yourself “I’ll just do this for five minutes,” and find yourself naturally continuing past that time, it’s usually a sign that motivation was the issue, not capacity!
Your body feels fine: If you have no physical symptoms of stress like headaches, stomach issues, or fatigue accompanying your reluctance, it’s likely just a temporary block.

Daily Practices to Help You Push Through

So, how can you turn things around?

Well, the five-minute rule above is one. If that doesn’t work or you want a little more, try these!

1. Try the Pomodoro Method

Use this Pomodoro timer for breaking up your task into 25 minutes of work followed by a 5-minute break. This can help things feel a little less daunting or overwhelming.

2. Break Down Big Tasks Into Smaller Ones

A big task that takes hours to accomplish can lead to serious avoidance (again, we all do this!).

But by breaking it down into smaller and manageable tasks, things can feel a little easier. So, try getting started by dividing up the big task into multiple smaller steps or pieces.

3. Reward Yourself!

Hey, sometimes we all need a little incentive.

Promise yourself a small reward after completing the task – this can provide the motivation you need to keep going!

4. Practice Positive & Encouraging Self-Talk

Instead of harsh self-criticism, try encouraging yourself like you would a good friend.

Ban those, “I don’t want to” or “I can’t” thoughts from your mind. Instead, flip this perspective and focus on what you can do – and even potentially how grateful you are to be able to do it. (After all, we know many people don’t get that chance!)

When to Pause

When it comes down to it, there’s a huge difference between everyday reluctance and your mind and body signaling a genuine need for rest. After all, we aren’t robots.

Eventually, our minds and bodies need to rest. And if you push through, it can actually leave you with diminishing returns.

So, what are the signs you should take a break? Here are the key ones:

You’re experiencing physical symptoms: Persistent headaches, jaw tension, digestive issues, unusual fatigue, or sleep disturbances can be your body’s way of saying “enough.” In fact, taking a break could save you from these symptoms worsening, such as developing an illness.
You’ve become emotionally reactive: If you find yourself unusually irritable, tearful, or emotionally numb, these could be warning signs of emotional depletion.
You’re having cognitive difficulties: Trouble concentrating, making simple decisions, or remembering basic information might indicate mental fatigue.
You’re struggling with purpose and meaning: When activities that normally satisfy you or bring you joy feel pointless or empty, it’s often a sign your mental resources are depleted.
You started withdrawing from social activities: Avoiding people you usually enjoy being around can signal that your social battery needs recharging.
You’re up at night with racing thoughts: That 3 am wake-up? This often indicates that your nervous system is in overdrive.

Daily Practices to Help You Pause

Luckily, you can put your foot on the brake and try these practices to help you regain mental harmony once again!

1. Stick to Your Boundaries (Or Set New Ones)

For instance, learn to say “no” or “not now” without guilt. Protect your energy as a valuable resource! This is so important if you truly want to reserve your energy for the activities or tasks that are meaningful to you.

2. Try Relaxation Techniques

Yes, this is said time and time again. But they work!

So, try deep breathing (doing four-second inhales followed by four-second exhales). Or do a quick meditation. Find something that works and use it when you feel you’re hitting a wall.

This can help reset your mental framework, giving you time to rest and relax.

3. Go Back to the Basics

Are you sleeping well (for 8-9 hours)?
How are your dietary habits as of late?
Have you moved your body lately?
What are your scrolling habits amounting to (can you cut back?)?

Peeling everything back to the basics can also help you rebalance. In particular, sleep is one of the most important factors here, so start there! Are there things you can do to improve your sleep hygiene?

4. Schedule Time to Rest

Seriously! Alone time is necessary for a lot of people, so plan for it. Put it in your calendar. Or plan for that night at home without commitments. Do what you need to do to get that rest you need.

5. Reach Out for Social Support

Connect with trusted friends or family. Or even book that extra session with your therapist! It’s totally okay to ask for help. In fact, it’s encouraged; we all need it once in a while.

Finding Balance Between Perseverance & Rest

Sometimes we’re the last to notice our own mental health needs.

At the same time, the ultimate goal isn’t perfect productivity or complete relaxation, but rather a sustainable rhythm that honors both your capabilities and limitations.

Learning to recognize the difference between simple resistance and genuine mental health needs is an important life skill that enables long-term well-being and satisfaction.

And keep in mind that the strongest people aren’t those who never rest, but those who know when they need to!

Photo by Daria Obymaha

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