A mental health day can help provide much-needed time to recharge and focus on your emotional well-being. Learn more about how you can request a mental health day at work and communicate your needs professionally and clearly.
A mental health day is when a person takes time off from work, school, or other responsibilities to recharge and improve emotional well-being.
It can be hugely beneficial if you are feeling burned out or stressed. A mental health day can be treated just like any other sick day, allowing you to reset and rest. It also gives you time to reflect on what personal needs are not being met and identify better boundaries or support options.
Remember, your well-being matters more than your workload. Taking time off can help you feel more balanced and offer you an opportunity to build emotional resilience.
Learn more about recognizing the signs that you may need a sick day, how to request one, and how to spend your day off.
Signs that you may need to take a mental health day from work can include:
- feeling burnt out from your workload or other life demands
- experiencing mood changes, such as feeling sad or frustrated
- feeling fatigued or low on energy
- having reduced motivation and productivity
- being unable to maintain a healthy sleep schedule
- regularly feeling overwhelmed
Taking time to recognize these signs and tend to your mental health
When requesting a mental health day, it’s important to remember that you are not obligated to share personal details about your mental health. You are entitled to your privacy, as you would be with any other sick day.
When making the request, begin by informing yourself of the company guidelines. Some employers may require you to call in, while others may be fine with a message. In most cases, you will also need to notify your employer by a certain time, such as before the start of your workday.
Your message should be brief, clear, and professional. Here is an example:
“Hi [manager’s name], I’m feeling unwell today and need to take a sick day. I’ll keep you updated on how I feel and if I’ll be back tomorrow. Thank you for your understanding.”
Remember, taking time off for your mental health is just as valid as it is for your physical health. You do not need to justify needing time to recharge or rest.
What if my company doesn’t offer mental health days?
If your employer doesn’t offer mental health days, you can still take the time you need to recharge by utilizing existing time off policies, such as sick days or paid time off (PTO).
It may also be helpful to consider speaking openly with your manager about any obstacles you’re experiencing at work and what support options may help.
Many companies offer Employee Assistance Programs, which are free services that can include confidential, short-term counseling, well-being initiatives, and crisis intervention.
A mental health day can be used to refill your cup. It can serve as a day to
Your body may ask for rest, so sleeping in or taking naps throughout the day may be just what you need. Or perhaps you would like to carve out time to process your emotions, so speaking with a therapist or a loved one may be most beneficial.
Consider activities that allow you to recharge and reduce stress, such as:
- attending a yoga class
- getting a massage
- spending time in nature, such as going on a walk or gardening
- starting a mindfulness routine, such as a regular meditation practice
- catching up on your favorite TV show
- curling up with a book you’ve been wanting to read
- decluttering a small space in your home
It’s important to disconnect from work where possible and avoid checking emails on your phone or opening up your laptop. A mental health day is a day for you to pause without guilt.
If work-related stress has led you to take time off, it can be beneficial to carve out some time to reflect after your mental health day. This
- Thinking about small changes you can make: It may be helpful to consider small ways you can reduce your stress levels at work, such as taking regular breaks or organizing your workload more effectively.
- Identifying your stressors: Spend some time thinking about what typically makes you feel stressed at work and what may help you manage this. Once you have identified your stressors, consider talking with your manager about potential changes and your support needs.
- Journaling about your work values: It can be beneficial to remind yourself of your work values and whether they align with those of your employer. For example, you may value feeling fulfilled in your role, connecting with others, and having the opportunity to grow in your career. If you recognize a gap and find that it is affecting your well-being and overall job satisfaction, it may be helpful to explore new internal or external opportunities.
Taking time to create stronger boundaries and identify support needs at work can be key to managing work-related stress and protecting your well-being.
A mental health day is when a person takes time off from work, school, or other responsibilities to recharge and improve emotional well-being.
Signs that you may need to take a mental health day from work include feeling burned out, regularly stressed, and constantly exhausted.
When requesting time off, remember that you don’t need to share personal details about your health. Your message should be brief, clear, and professional.
When planning a mental health day, it can be helpful to consider activities that allow you to recharge and reduce stress, such as starting a mindfulness routine, catching up on your favorite show, or simply resting.
Remember, your well-being matters more than your workload.