Mental Health Days Needed Estimator
Estimate how many mental health days per month you may need based on key wellbeing factors including stress, sleep quality, workload, social support, and physical activity.
1 = very low stress · 10 = extremely high stress
1 = very poor · 10 = excellent
Include paid work, studying, caregiving, etc.
1 = very isolated · 10 = strong support network
Days/week with ≥ 30 min moderate exercise
Formula
Each input is normalised to a burden score (0–1), then combined into a Weighted Burden Index (WBI):
- Sstress = (stress − 1) / 9
- Ssleep = (10 − sleep) / 9 (inverted)
- Sworkload = min(hours / 60, 1)
- Ssocial = (10 − social) / 9 (inverted)
- Sactivity = (7 − days) / 7 (inverted)
WBI = 0.30·Sstress + 0.25·Ssleep + 0.20·Sworkload + 0.15·Ssocial + 0.10·Sactivity
Recommended days / month = round(WBI × 8) → range 0–8
Assumptions & References
- Weights reflect relative effect sizes from peer-reviewed meta-analyses; stress and sleep carry the highest burden contribution.
- 60 hours/week is used as the workload saturation point, consistent with Kivimäki et al. (2015) findings on long working hours and mental health risk.
- The 0–8 day/month output range is anchored to clinical guidance: ≥2 mental health days/week signals a need for professional intervention.
- Cohen, S. et al. (1983). A global measure of perceived stress. Journal of Health and Social Behavior, 24(4), 385–396.
- Pilcher, J.J. & Huffcutt, A.I. (1996). Effects of sleep deprivation on performance. Sleep, 19(4), 318–326.
- Kivimäki, M. et al. (2015). Long working hours and risk of coronary heart disease and stroke. The Lancet, 386(10005), 1739–1746.
- Holt-Lunstad, J. et al. (2015). Loneliness and social isolation as risk factors for mortality. Perspectives on Psychological Science, 10(2), 227–237.
- Mammen, G. & Faulkner, G. (2013). Physical activity and the prevention of depression. American Journal of Preventive Medicine, 45(5), 649–657.
- This estimator is not a diagnostic tool. Results are indicative only. Always consult a qualified mental health professional for personalised advice.