How to ask for a mental health day

Feeling burned out? Stressed? Exhausted? Maybe it's time to take a mental health day.

But how exactly do you ask for one without feeling awkward or worried your boss will think you're just being lazy? 🤔

I get it. Asking for time off for mental health can feel different than asking for time off for a physical illness. There's still a stigma around mental health in many workplaces, but that's changing fast.

The truth is, taking occasional mental health days is crucial for preventing burnout and staying productive in the long run. Let's break down how to ask for one effectively.

A mental health day is exactly what it sounds like – a day off work dedicated to rest, self-care, and addressing your mental wellbeing.

Think of it like this: When you've got the flu, you take a sick day to recover physically. When your mental health is suffering, you take a mental health day to recover emotionally and psychologically.

And the benefits are huge:

• Lower stress levels (which means fewer physical health problems too)
• Increased productivity when you return to work
• Better focus and creativity
• Improved job satisfaction

According to the American Psychiatric Association, 84% of employees report at least one workplace factor that negatively impacts their mental health.

Taking occasional mental health days isn't just good for you – it's good for your company too! Research shows that addressing mental health leads to higher productivity and lower absenteeism.

1. Know your company's policies 📝

First things first – check your employee handbook or HR portal to understand your company's mental health day policy.

Some companies have specific mental health days built into their benefits package, while others count them as personal days or sick leave. Knowing the policy helps you frame your request appropriately.

2. Plan your work responsibilities 🗓️

Before requesting time off, make sure your urgent tasks are covered. This shows professionalism and reduces anxiety about work piling up while you're gone.

• Delegate essential tasks
• Set an out-of-office message
• Communicate with team members about ongoing projects

3. Choose the right communication method

Depending on your relationship with your manager and company culture, decide whether to:

• Send an email (good for documentation)
• Have a face-to-face conversation (more personal)
• Send a message on Slack or Teams (casual but effective)

4. Keep it simple and direct

You don't need to overshare or provide excessive details about your mental health struggles. A straightforward approach works best:

"Hi [Manager's Name], I'd like to use a personal day tomorrow. I've been feeling a bit overwhelmed lately and need a day to recharge. I've already completed [important task] and coordinated with [teammate] to cover my responsibilities while I'm out."

Notice I didn't apologize or overexplain – and neither should you! Mental health days are a legitimate form of self-care, not something to feel guilty about.

5. Focus on productivity

If you're concerned about pushback, frame your request in terms of productivity:

"I've noticed my focus slipping, and I believe taking a day to reset will help me come back more productive and focused."

This approach highlights that you're taking this day to ultimately perform better at work, not just to slack off.

What If My Request Is Denied? 😬

If your request gets denied, don't panic. Here are some options:

1. Request a different day that might work better for your team's schedule
2. Take shorter mental health breaks throughout your day
3. Consider using sick time if your company's policies allow it
4. Have an honest conversation with HR about your needs

Remember: in many places, mental health conditions are protected under disability laws, so severe issues may qualify for more formal accommodations.

Making the Most of Your Mental Health Day

A mental health day isn't just about staying home and scrolling through TikTok (though no judgment if that helps you!).

For maximum benefit, try:

• Getting outside – nature is proven to reduce stress
• Unplugging from work emails and notifications
• Moving your body – even gentle exercise helps
• Practicing mindfulness or meditation
• Doing something creative that brings you joy

Check out our article on 5 Ways to Practice Self-Care When You're Busy for more specific ideas.

Creating a Mentally Healthy Workplace Culture

If you're a manager reading this, consider how you can create an environment where mental health days aren't just allowed but encouraged.

According to the World Health Organization, for every $1 invested in scaled-up treatment for common mental disorders, there is a return of $4 in improved health and productivity.

Some ideas:

• Lead by example by taking mental health days yourself
• Normalize conversations about mental health
• Check in regularly with team members about workload and stress
• Offer flexible work arrangements when possible

For more about creating a supportive workplace, read our article on Building a Culture of Psychological Safety at Work.

The Bottom Line

Taking care of your mental health isn't a luxury – it's essential maintenance for your most important asset: your mind.

When we break a leg, we don't hesitate to get a cast. When we're mentally exhausted, we shouldn't hesitate to take a day off to recover. 🧠❤️

So the next time you feel burnout approaching, remember that asking for a mental health day isn't just okay – it's a smart, proactive step toward being your best self both in and out of work.

Have you ever taken a mental health day? What helped you recharge? Let me know in the comments!