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We all know that when we wake up with a fever, sore throat, or upset stomach, calling in sick is the obvious and responsible choice. But what about when we wake up feeling emotionally drained, overwhelmed, or mentally exhausted? Is it ok to take a mental health day off work?
The short answer? Yes.
Taking a mental health day is just as valid as taking a sick day for physical illness. Prioritising your well-being is essential, not just for yourself but also for your performance at work and overall quality of life. Let’s explore why mental health days are important, how mental and physical health are connected, and how to approach this conversation with your manager.
Prioritising Your Mental Health Like You Do Your Physical Health
There’s a common misconception that mental health struggles are “all in your head” or something you can simply push through with enough willpower. But if you had the flu, you wouldn’t try to struggle through and get into the office, you’d stay home and rest. So why should burnout, anxiety, or depression be treated any differently? Ignoring mental health concerns can lead to chronic stress, decreased productivity, and even long-term health issues.
Think of it this way: if you keep driving your car on an empty tank, eventually it will break down. Your mind works the same way. Taking a mental health day allows you to pause and recharge so you can go back to work more focused.
Your Mental Health Affects Your Physical Health
Your mind and body are deeply connected, so if you’re struggling with your mental health it can have a negative impact on your physical health. Chronic stress releases cortisol, which can lower your immune response and make you more susceptible to colds, infections, and even chronic illnesses. Prolonged stress and anxiety can lead to high blood pressure, increasing the risk of heart disease and stroke. Stress can also disrupt your gut health, leading to stomach pain, bloating, or even increasing the likelihood that you’ll experience irritable bowel syndrome (IBS). Anxiety and overwork can interfere with sleep patterns, leading to fatigue and decreased cognitive function. And people experiencing high levels of stress or depression may notice increased headaches, muscle tension, or other chronic pain.
Taking care of your mental health isn’t just about feeling emotionally better, it’s also about protecting your physical wellbeing.
How to Approach Taking a Mental Health Day Off Work
Even though the conversation around mental health is improving, some people still feel uneasy about requesting a mental health day. If you’re unsure how to bring it up with your manager, here are some tips:
Know Your Company’s Policy
Many companies now recognise the importance of mental health and include it in their sick leave policy. Check your employee handbook or HR guidelines to see if mental health days are explicitly mentioned. If they are, you are within your rights to take one.
Keep It Professional
You don’t have to go into deep personal details if you’re not comfortable. A simple statement like: "I’m not feeling my best today and need to take a sick day to rest and recharge." or "I need to take a day off to focus on my wellbeing so I can come back feeling refreshed." could be enough. Both approaches are valid and professional.
If you don’t think your manager would understand your need for a mental health day, just request the day off as a normal sick day. In the UK you do not have to give a reason for taking the day off sick and you don’t need to give medical evidence, as long as you’re within the 7-day self-certifying period.
The key is to treat your need for a mental health day the same way you would a physical health issue, without guilt.
Plan Ahead if You Can
If you feel burnout creeping up, try to schedule your mental health day in advance (if your workload allows). This way, you can ensure coverage and minimise any stress you may feel about unfinished work. Planning ahead may even allow you to take the day off as holiday. However, if you wake up feeling emotionally drained and unable to function, taking a last-minute day off is completely understandable, just as you would if you woke up with a migraine or food poisoning.
Don’t Feel Guilty
Needing to rest isn’t a sign of weakness; it’s a sign that you’re human. Remember, you are not obligated to justify taking care of yourself. Your health, both mental and physical, should always be a priority.
Look After Your Mental Health
Just as you wouldn’t ignore a persistent cough or a sprained ankle, you shouldn’t ignore emotional exhaustion, stress, or anxiety.
By prioritising your mental health, you not only improve your own wellbeing but also enhance your ability to perform at work and show up fully in your personal life. So if you need a break, take it without guilt. Your mind and body will thank you.
If you'd like help looking after your mental health - get in touch.