Stepping away from work to manage your well-being is a valid part of modern professional life. When stress or burnout becomes overwhelming, taking a last-minute mental health day can feel necessary for regrouping. Navigating this request doesn’t have to be an additional source of anxiety. This guide offers a clear approach to asking for the time you need, allowing you to focus on rest and recovery.
Understand Your Company’s Policy
Before you send a message to your manager, take a moment to understand your company’s rules regarding time off. The employee handbook or human resources portal outlines the specifics of your leave benefits. Look for details that differentiate between paid time off (PTO), sick leave, and unpaid leave. PTO is usable for any reason, while sick leave might have specific requirements.
Some company policies explicitly state that sick leave can be used for mental health, treating it the same as a physical illness. Other policies are more general, simply referring to “illness,” which often covers mental health conditions. Knowing these distinctions will inform how you frame your request and what you are entitled to.
Decide What to Disclose
Your next step is to decide how much information you want to share with your employer. This is a personal choice that depends on your workplace culture and relationship with your supervisor. You are not legally obligated to disclose the specific reason for your sick day, as a simple statement that you are unwell is sufficient.
If your company has a supportive culture, you might feel comfortable being direct and stating, “I need to take a mental health day.” However, if you’re uncertain or prefer privacy, a vague approach like, “I’m feeling under the weather,” is perfectly acceptable. The right choice is the one that causes you the least amount of stress.
How to Make the Request
When you are ready to ask for the day off, your communication should be direct, professional, and brief. The goal is to clearly state your need for leave without providing unnecessary details. The method you choose—email, phone, or a messaging app—may depend on your company’s standard procedures for reporting an absence.
By Email
An email is a formal and documented way to request time off. It allows you to state your request clearly and provides a record for both you and your manager. Keep the message concise and to the point.
Subject: Absence Today – [Your Name]
Hi [Manager’s Name],
I am writing to inform you that I will be unable to come to work today as I am feeling unwell. I will use a sick day to rest and plan to return tomorrow. I will check my email periodically for any urgent matters.
Thank you,
[Your Name]
By Phone Call
A phone call can be a more personal way to communicate your absence, especially if it’s your workplace’s preferred method. Plan what you want to say beforehand to ensure you are clear and confident.
“Hi [Manager’s Name]. I’m calling to let you know I won’t be able to make it in today. I’m not feeling well and need to take a sick day to recover. I expect to be back in the office tomorrow.”
By Text or Slack
For workplaces that use instant messaging for daily communication, a text or Slack message is often acceptable for last-minute notifications. The tone can be slightly less formal, but it should remain professional.
“Good morning. I’m not feeling well and need to take a sick day today. I will keep an eye on my messages for anything urgent and plan to be back tomorrow.”
Handling Your Manager’s Response
After you have sent your request, you might feel anxious about how your manager will respond. In most cases, the response will be a simple acknowledgment and a wish for you to feel better. Preparing for other possibilities can help you navigate the conversation calmly and professionally.
If your manager asks for more details, remember that you are not obligated to provide your specific diagnosis. You can respond professionally by reiterating your need for the day off. A simple, “I’d prefer not to go into detail, but I can confirm I’m not well enough to work today,” is a complete and respectful answer.
In the rare event that your request is met with frustration or is denied, it is important to remain calm. You can ask for clarification on the reason for the denial and refer to company policy. You can also ask if you can take the day as unpaid leave. If the issue persists, you may need to consult with Human Resources to understand your options.
Making the Most of Your Day Off
Taking a mental health day is about giving yourself the space to rest and recharge, so it’s useful to be intentional about how you spend the time. The primary goal is to disconnect from work-related stressors. This means avoiding checking work emails or taking calls, allowing your mind to fully disengage from professional responsibilities.
Consider activities that you find genuinely restorative. This could mean spending time in nature, engaging in a hobby, light physical activity like walking, or practicing mindfulness or meditation. The purpose is not to be productive but to engage in activities that help you feel refreshed and better equipped to return to your responsibilities.