When work stress piles up or your mental health takes a hit, taking a day off can be just as necessary as calling out because of a physical illness. But even though mental health is just as important as physical health, many employees hesitate to ask for time off when they need it.
Can you call out of work for mental health reasons? Yes. Should you? Absolutely. You just need to know how to do it in a way that protects both your well-being and your professional standing.
Read this next: What to Do When Mental Health Affects Your Work
Your rights when calling out of work for mental health
All U.S. employees have legal protections when it comes to taking time off for mental health.
- Sick leave policies: If your company provides paid sick leave, mental health days typically fall under that category. Sick days can be used for mental health the same way they’re used for a physical illness.
- State laws (which may vary): Some states, like California and New York, have even stronger protections for mental health leave. The federal FMLA offers unpaid (but job protected) leave, while California and New York's state laws provide paid sick leave, which can be used for mental health concerns. Check your state’s specific labor laws or speak with HR for details.
Some issues are not solved in a single day off work. If you suffer from a severe mental health condition, FMLA and ADA exist to protect you.
- FMLA protection: Under the Family and Medical Leave Act (FMLA), eligible employees can take up to 12 weeks of unpaid leave for serious health conditions, including severe mental health disorders. This law applies to companies with 50 or more employees and requires that you’ve worked there for at least a year.
- ADA accommodations: The Americans with Disabilities Act (ADA) may provide protections if you have a diagnosed mental health condition that substantially limits major life activities. Employers with 15 or more employees are required to provide reasonable accommodations, which can include time off.
In this article, we'll focus on tips for calling off work for mental health during occasional, stress-related episodes.
First, timing: When to call out for mental health
Ideally, you should request a mental health day as soon as you recognize the need—whether early in the day or the evening before. Waiting until you're completely burned out can make it harder to recover, so taking a break sooner can help you recharge before reaching that point.
What if you're in a crisis? Sometimes, mental health struggles hit without warning. If you wake up and realize you’re not in a place to work, it’s OK to call out the same day. Aim to notify your boss as soon as possible, following company policy (whether that’s email, Slack, or a phone call).
Mental health and work: How much should you share with your boss?
Transparency is very welcomed, but oversharing isn’t necessary. You don’t have to disclose specifics about your mental health if you’re not comfortable—even if you are, there's really no reason to.
“The first thing to consider is how you anticipate your employer will react,” says Sara Green-Hamann, a seasoned HR professional and owner of Tallwood Human Resources Consulting.
Do they frequently discuss mental health in the workplace? Do they provide resources? “Remember, you are under no obligation to tell your employer that you’re calling out for a mental health concern,” Green-Hamann says. “It is completely acceptable to tell your supervisor that you are calling out due to a medical issue and leave it at that.”
If your company actively supports mental health initiatives, mentioning it outright might feel comfortable. If your workplace is less open about mental health, you might decide to keep it general.
“If you’re asking to take one day off for a mental health break, I wouldn't go into much detail at all,” Green-Hamann says. “I would just tell my supervisor I needed the day off because I wasn't feeling well, or I need a day to recharge. If this is going to be an ongoing need, then I would work with HR to discuss the potential need for accommodations or FMLA leave.”
How to call out of work for mental health reasons
When in doubt, always be concise. Here are some examples of how to call off work for mental health reasons:
- I’m not feeling well today and need to take a sick day. I’ll be back tomorrow. Let me know if you need anything urgent before I sign off.
- I’m experiencing some personal health challenges and need to take a sick day today. Please let me know if there’s anything I should address before signing off.
- I'm taking a personal day today to pay more attention to my health. I want to make sure I'm at my best for work tomorrow.
In the corporate world, it's always a good idea to relate your reasoning back to the well-being of the operation as well as your own. So, saying something like, “I want to make sure I can keep my productivity pace” is a great touch.
Is it OK to call off work for mental health? Yes—you come first
At the end of the day, the combination of your physical and mental health at work is what's going to keep you productive. Smart bosses will value that you decided to hit the pause button before needing to take a full week off due to a burnout. On the other hand, it's also important to know how to frame your request for a mental health day. Be transparent, but keep things brief. Take this day off to recharge and rebalance things between work and mental health.