Call out for a mental health day easily and confidently. This guide offers clear steps, scripts, and tips to communicate your need for a mental health day with your employer, ensuring you get the rest you deserve while maintaining professionalism.
Feeling overwhelmed or burnt out is a common experience, and sometimes, our minds and bodies simply need a break. Taking a mental health day isn’t a luxury; it’s a necessary step for maintaining your overall well-being and preventing burnout. Many people hesitate to take this time off because they’re unsure how to communicate their needs to their employer. It can feel awkward or even scary to ask for time off for something as personal as mental health. But remember, your mental well-being is just as important as your physical health. This guide will walk you through exactly how to call out for a mental health day in a way that is professional, clear, and effective, so you can get the rest you need without unnecessary stress.
Contents
- 1 Why Taking a Mental Health Day is Important
- 2 Understanding Your Workplace Policy
- 3 How to Communicate Your Need for a Mental Health Day
- 4 Preparing for Your Mental Health Day
- 5 Making the Most of Your Mental Health Day
- 6 Returning to Work After a Mental Health Day
- 7 When to Consider More Than Just a Day Off
- 8 Common Questions About Mental Health Days
- 9 Sample Communication Templates
- 10 Conclusion
Why Taking a Mental Health Day is Important
Our mental health significantly impacts our ability to function day-to-day. When we’re stressed, anxious, or feeling down, our productivity, creativity, and even our physical health can suffer. Ignoring these feelings can lead to more serious issues like chronic stress, anxiety disorders, and depression.
Think of a mental health day as a preventative measure. It’s a chance to step away from demanding situations, recharge your emotional batteries, and engage in activities that help you feel more balanced and centered. This proactive approach can help you return to work feeling refreshed, more focused, and better equipped to handle your responsibilities.
Understanding Your Workplace Policy
Before you even think about calling out, it’s wise to understand your company’s policy on sick leave and personal days. Many organizations are becoming more aware of mental health and may have specific provisions for mental health days, or they may be covered under general sick leave policies.
Knowing your rights and the company’s stance can help you frame your request appropriately and feel more confident in your decision. It’s always best to be informed about what you are entitled to.
Where to Find Your Policy:
Employee Handbook: Most companies have a detailed employee handbook that outlines all policies, including leave.
HR Department: If you can’t find the handbook or are unsure about a specific policy, your Human Resources department is the best resource. They can clarify how mental health days are handled.
Company Intranet/Portal: Many businesses have an online portal or intranet where policies and important documents are stored.
Understanding your policy can also help you navigate whether to use a specific “mental health day” designation or simply call in sick.
How to Communicate Your Need for a Mental Health Day
The key to successfully calling out for a mental health day is clear, concise, and professional communication. You don’t need to overshare personal details, but you do need to follow your company’s established procedures for reporting an absence.
1. Know Your Company’s Procedure
Most workplaces have a specific way you need to report an absence. This usually involves:
Calling a specific number: Some companies have a dedicated HR or absence line.
Emailing your manager and/or HR: This is a common method.
Using an HR portal or system: Many larger companies use software for time-off requests.
Always follow the official protocol. This shows respect for the company’s processes and ensures your absence is properly recorded.
2. Timing is Key
When should you notify your employer? Generally, you should inform them as early as possible, usually before your workday begins. This gives your team and manager time to adjust schedules and cover your responsibilities.
Early Morning: Aim to make contact within the first hour or two of your normal start time.
Avoid Late-Night Notifications: Unless it’s an emergency, try not to notify them late the night before, as this might not give them enough time to make arrangements.
3. What to Say (or Write): Keeping it Professional and Simple
You don’t need to disclose the specific reason for your absence if you’re not comfortable or if your company policy allows for calling in sick without a detailed explanation. Here are some effective ways to communicate:
Option 1: Calling In Sick (Most Common and Easiest)
This approach is often the simplest and requires the least explanation.
What to say:
“Hi [Manager’s Name], I’m calling to let you know I won’t be able to come into work today. I woke up feeling unwell and need to take a sick day.”
Key elements:
Direct and clear: States you won’t be in.
Simple reason: “Feeling unwell” covers a broad range of issues, including mental health, without being specific.
Professional tone: Polite and to the point.
If you are emailing:
Subject: Absence – [Your Name]
“Dear [Manager’s Name],
I am writing to inform you that I will not be able to come into the office today, [Date]. I woke up feeling unwell and need to take a sick day.
I will monitor my email periodically for urgent matters if my condition allows. I expect to return tomorrow, [Date + 1 Day].
Thank you for your understanding.
Best regards,
[Your Name]”
Option 2: Using a Personal or PTO Day (If Applicable)
If your company has a clear distinction between sick days and personal/PTO days, and you prefer to use a PTO day, you can state that.
What to say:
“Hi [Manager’s Name], I need to take a personal day today, [Date]. I’ll be back in the office tomorrow.”
Key elements:
Uses available leave: Clearly states you are using a designated personal day.
No specific reason needed: Personal days often don’t require an explanation.
If you are emailing:
Subject: Personal Day – [Your Name]
“Dear [Manager’s Name],
I am writing to request and use a personal day today, [Date]. I will be out of the office and plan to return on [Date + 1 Day].
I have completed [mention any urgent tasks completed] and will check emails for any critical issues if possible.
Thank you,
[Your Name]”
Option 3: If Your Company Encourages Openness (Use with Caution)
Some progressive workplaces may have a culture where discussing mental health is more accepted. However, assess your workplace culture carefully before choosing this route.
What to say:
“Hi [Manager’s Name], I need to take today off to focus on my mental well-being. I’m feeling overwhelmed and need to take a mental health day to rest and recharge. I plan to be back tomorrow.”
Key elements:
Honest and direct: Clearly states the reason.
Focus on well-being: Frames it positively as self-care.
Commitment to return: Reassures them of your return.
If you are emailing:
Subject: Mental Health Day – [Your Name]
“Dear [Manager’s Name],
I am writing to inform you that I will be taking a mental health day today, [Date], to focus on my well-being. I am feeling a bit overwhelmed and need this time to rest and recharge.
I will be back in the office tomorrow, [Date + 1 Day], and will catch up on any missed work promptly.
Thank you for your understanding.
Sincerely,
[Your Name]”
Important Note: Only use Option 3 if you are confident your workplace culture is supportive and that disclosing this won’t negatively impact you. For most people, Option 1 is the safest and most universally applicable.
4. What NOT to Say
Exaggerated or false symptoms: Lying about physical illness can backfire if discovered.
Vague excuses that sound suspicious: “I’m just not feeling it today” can be perceived as unprofessional.
Oversharing personal details: You are not obligated to share the specifics of your mental health struggles. Keep it brief and professional.
Complaining about work: Your absence notification is not the time to vent about your job.
Preparing for Your Mental Health Day
Once you’ve notified your employer, take a moment to prepare for your day off. This ensures you can truly disconnect and benefit from the break.
Before You Log Off:
Complete Urgent Tasks: If possible, finish anything critical or hand it over to a colleague.
Set an Out-of-Office Reply: This manages expectations for anyone trying to reach you.
Email Example: “Thank you for your email. I am out of the office today and will respond upon my return on [Date + 1 Day]. For urgent matters, please contact [Colleague’s Name] at [Colleague’s Email/Phone Number].”
Inform Key Colleagues (Optional but helpful): If your absence impacts specific team members, a quick heads-up can be courteous.
Turn Off Work Notifications: Disable email and chat notifications on your phone and computer to avoid the temptation to check in.
Making the Most of Your Mental Health Day
The goal of a mental health day is to rest, de-stress, and engage in activities that nourish your mind and spirit. What this looks like is highly personal.
Activities for Recharging:
Rest and Sleep: Simply allowing yourself to sleep in or take naps can be incredibly restorative.
Mindfulness and Meditation: Practices like deep breathing or guided meditation can calm your nervous system. Resources like the National Center for Complementary and Integrative Health (NCCIH) offer information on these techniques.
Gentle Exercise: A walk in nature, yoga, or stretching can release tension.
Engage in Hobbies: Read a book, listen to music, paint, garden, or do anything you enjoy that isn’t work-related.
Spend Time in Nature: Fresh air and natural surroundings can be very therapeutic.
Connect with Loved Ones: Spend quality time with supportive friends or family.
Disconnect from Technology: Limit social media and news consumption to reduce external stressors.
What to Avoid:
Dwelling on Work: Try your best not to think about work-related problems or emails.
Over-Scheduling: Don’t fill your day with too many activities; allow for spontaneous rest.
Guilt: Remind yourself that taking care of your mental health is essential and not a sign of weakness.
Returning to Work After a Mental Health Day
The transition back to work after a day off can sometimes feel daunting, but a little preparation can make it smoother.
Ease Back In:
Review and Prioritize: When you get back, take a few minutes to review your emails and calendar. Prioritize tasks based on urgency.
Communicate with Your Manager: Briefly check in with your manager to see if there are any immediate priorities or updates you missed.
Don’t Overcommit: Avoid saying “yes” to every request immediately. Pace yourself as you get back into the swing of things.
Maintain Self-Care: Continue with healthy habits that supported you on your day off, like short breaks or mindful moments.
When to Consider More Than Just a Day Off
While a single mental health day can be incredibly beneficial, it’s important to recognize when ongoing support might be needed. If you frequently feel the need for a mental health day, or if feelings of burnout, anxiety, or depression are persistent, it may be time to seek professional help.
Talk to Your Doctor: Your primary care physician can be a good first point of contact.
Mental Health Professionals: Therapists, counselors, and psychologists can provide strategies and support for managing stress, anxiety, and other mental health concerns. The Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline can help you find resources.
Employee Assistance Programs (EAPs): Many companies offer EAPs, which provide confidential counseling services and resources for employees. Check with your HR department to see if this is available to you.
Common Questions About Mental Health Days
Frequently Asked Questions
Is it okay to use “mental health day” as the reason?
It depends on your workplace culture and policy. For most situations, it’s safer and more professional to simply state you are unwell or taking a sick day. You are generally not required to provide specific details about your health, mental or physical.
Do I need a doctor’s note for a mental health day?
Check your company’s policy. Many require a doctor’s note for absences exceeding a certain number of consecutive days. For a single day, it’s usually not necessary, especially if you’re calling in sick. If you do see a doctor for mental health support, they can provide a note if required.
What if my manager asks for more details?
You can politely reiterate that you are not feeling well and need to take the day to rest. You can say something like, “I’m not feeling well enough to come in today, but I appreciate your concern. I’ll be back tomorrow.” You are not obligated to share personal health information.
Can I take a mental health day if I’m not technically “sick”?
Yes. Mental health is a crucial part of overall health. If you are experiencing significant stress, anxiety, or emotional exhaustion that prevents you from performing your job effectively, you are experiencing a health issue that warrants time off. Your company’s sick leave policy typically covers this.
What’s the difference between a mental health day and a personal day?
A personal day is usually a day off for any personal reason, often taken from a pool of paid time off (PTO). A mental health day specifically addresses the need to take time off due to mental or emotional strain. Many use sick leave for mental health days, as mental well-being is a health issue.
How often should I take mental health days?
There’s no set rule; it depends on your individual needs and work environment. If you find yourself frequently needing mental health days, it might be a sign that you need to address underlying stressors at work or explore strategies for better stress management and work-life balance.
Sample Communication Templates
Here are a few more templates to adapt based on your situation:
Template 1: Email to Manager (Standard Sick Day)
Subject: Absence – [Your Name] – [Date]
Dear [Manager’s Name],
Please accept this email as notification that I will be taking a sick day today, [Date], as I am not feeling well.
I have completed [mention any critical tasks completed] and will check emails periodically if I feel up to it. I anticipate returning to work tomorrow, [Date + 1 Day].
Thank you for your understanding.
Sincerely,
[Your Name]
Template 2: Voicemail to Manager (Standard Sick Day)
“Hi [Manager’s Name], this is [Your Name]. I’m calling to let you know that I woke up feeling unwell and won’t be able to make it into work today, [Date]. I’ll be taking a sick day and plan to return tomorrow. I’ll check emails if I can. Thank you.”
Template 3: Using PTO/Personal Day (Email)
Subject: PTO Request – [Your Name] – [Date]**
Dear [Manager’s Name],
I am writing to inform you that I will be using a PTO day today, [Date]. I will be out of the office and plan to return on [Date + 1 Day].
I have ensured that [mention any critical tasks completed or handed off].
Thank you,
[Your Name]
Conclusion
Taking a mental health day is a proactive and responsible step towards maintaining your overall well-being. By understanding your company’s policies, communicating professionally and concisely, and preparing for your day off, you can ensure you get the rest you need without unnecessary stress or complications. Remember, your mental health is a vital aspect of your life, and prioritizing it allows you to show up as your best self, both personally and professionally. Don’t hesitate to take the time you need to recharge.