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
- 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.