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Get the time you need off work─and feel OK about taking it
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It’s completely valid and okay to take a mental health day off work. Anxiety, depression, and other mental illnesses can make it difficult to give 100% to your job, and you deserve the chance to rest and recover on your own terms. We’ll teach you the best ways to request sick time and advocate for yourself so you can put your mental health and well-being first.

How to Call Out for a Mental Health Day

To call in sick for anxiety or mental health issues, say something honest but vague, like “I don’t feel very well and need to take the day off” or “I’m struggling with an illness that’s covered by the ADA and need to take off for the day.” Some employers may need an explanation for your time off per company policy.

Section 1 of 4:

What to Say When Calling Out for a Mental Health Day

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  1. 1
    “I don’t feel very well and I need to call out for the day.” If your boss wants you to give a specific reason for calling out, try to keep it vague while still acknowledging that you aren’t feeling well. Mental illnesses like generalized anxiety disorder often manifest in physical ways (e.g., dizziness, stomachache, etc.), which are all reasons you could give your boss.[1]
    • “My heart is racing and I’m having trouble slowing my breathing down. I’ll need a day to focus on my health and address these symptoms.”
    • “I don’t feel well enough to go to work today. I’d like to take the day off.”
    • “I need to call out—I feel really poorly and don’t think I can do my best possible work right now.”
  2. 2
    “After speaking with my doctor, I think it’s best that I take the day off.” Give your statement an authoritative edge by chatting with your doctor, psychiatrist, or therapist about your symptoms. Getting their recommendation to stay home may go a long way with your boss, especially if they need a reason for calling off.
    • “I just consulted my doctor, who suggested I stay home for the day. Would it be okay if I took the day off?”
    • “I woke up feeling really unwell and ended up calling my doctor. They agreed that I should stay home for the time being.”
    • “I’m experiencing a lot of unpleasant symptoms, and my doctor agrees that I should take off for today.”
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  3. 3
    “I’m struggling with a condition that falls under ADA coverage and need the day off.” Many mental health conditions qualify for ADA (Americans with Disabilities Act) protection, including anxiety disorders, depression, bipolar disorder, and more.[2] Mentioning your legal protections should help smooth things over with your employer.
    • “I’m dealing with a flare-up of a condition that’s covered by the ADA. I would appreciate it if I could take the day off to manage it.”
    • “I have a chronic illness that’s protected by the ADA. I’ll need at least a day to recover and get all my ducks in a row.”
    • “I believe I’ve told you that I’m diagnosed with an ADA-protected illness. I’m experiencing some pretty terrible symptoms today, so I would really appreciate the day off.”
  4. 4
    “I’m really struggling with my anxiety and need a day to sort things out.” If your employer is on the empathetic side, it’s completely fine to go into more detail about your mental illness and how it’s affecting you. Consider whether they'll be sympathetic or may violate your trust before divulging any highly personal information.
    • “I had a really bad flare-up with my depression and need a couple of days to recover.”
    • “I believe that I’ve mentioned my panic disorder to you before. I woke up this morning to a debilitating panic attack and need the rest of the day to recoup.”
    • “I’m having a tough time dealing with my bipolar disorder. I really need a day or 2 to get back on my feet.”
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Section 2 of 4:

Can you call off for mental health reasons?

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  1. Yes, you can call off for mental health purposes. The ADA requires that employers support and accommodate their employees who have disabilities, which include mental illnesses. Calling out of work for mental health reasons falls under this accommodation umbrella.[3]
    • Keep in mind that your employer may still require you to give a reason for why you’re calling out. Consult your company policy or speak with HR before making your request if you're unsure what information you need to provide.
Section 3 of 4:

Why It’s OK to Ask Off

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  1. 1
    Your mental health and well-being are important. Mental health may be a less visible aspect of our well-being, but that doesn’t make it any less important. Research shows that mental health conditions like depression can raise your odds of developing long-term health conditions, including heart disease and diabetes.[4] By taking care of your mental health, you’re caring for your physical health, too!
    Gwyneth Paltrow
    Gwyneth Paltrow, Actor & Wellness Entrepreneur

    Prioritize your own well-being. "You can't pour from an empty cup. Take care of yourself first."

  2. 2
    Everyone deserves a chance to recharge when they need to. You shouldn’t feel ashamed for taking a step back when your mental illness becomes an overwhelming force in your life. You matter, and you deserve to feel happy, energized, and supported. If taking a mental health day helps you feel a little more grounded and in control, all the better!
  3. 3
    You’re not alone in your struggles. In the US alone, around 20% of all adults deal with a mental health condition at some point.[5] If you work for a company with 100 employees, that’s 20 people who are in the same boat as you, which is a lot! Truly understanding just how many people are diagnosed with mental illness can make the process of requesting a mental health day a lot less intimidating.
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Section 4 of 4:

Does mental illness qualify as a disability?

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Tips

  • Under the Family and Medical Leave Act (FMLA), you’re allowed to take up to 12 weeks of unpaid leave to address mental health conditions that have a severe impact on one’s life (e.g., requiring hospitalization or an intense treatment regimen). You can also take FMLA to help a family member who is struggling with severe mental illness.[8]
  • When calling in sick over email, career and business coach Elaine Lou Cartas recommends “sending it the next day, about 15 minutes before you start your shift. That way, it’s at the top of your employer’s inbox.”
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Expert Interview

Thanks for reading our article! If you’d like to learn more about the work world, check out our in-depth interview with Elaine Lou Cartas.

About This Article

Elaine Lou Cartas
Co-authored by:
Business & Career Coach
This article was co-authored by Elaine Lou Cartas and by wikiHow staff writer, Janice Tieperman. Elaine Lou Cartas is an award-winning Business & Executive Career Coach and the CEO of Elaine Lou Coaching, based in Los Angeles, California. With over 10+ years of professional experience, Elaine guides women of color, and allies, who’ve established themselves in leadership and executive roles to create a holistic life so they can lead without sacrificing their well-being. She was awarded #1 Thought Leader by LA Weekly + Top 5 Business Coaches by Apple News for 2023. Her career advice has also been featured in Fobes, Business Insider, Money Magazine, and LinkedIn News. Elaine is also the host of the Color Your Dreams Podcast (https://elainelou.com/coloryourdreams/). Elaine received her Bachelor's degree in Psychology and Sociology from the University of California, Irvine; and her Master's in Leadership and Management at the University of La Verne. This article has been viewed 7,977 times.
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Co-authors: 4
Updated: August 15, 2024
Views: 7,977
Categories: Employment Leave

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Thanks to all authors for creating a page that has been read 7,977 times.

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