The feeling of guilt when calling out of work is a widespread experience. Many people feel a sense of dread when calling in sick, even when genuinely unwell. This reaction stems from a mix of internal and external pressures that shape our relationship with our jobs. Understanding the origins of this guilt is the first step toward managing it.
Unpacking the Guilt From Calling Out
The guilt from taking a sick day is not a personal failing but a result of cultural and psychological forces. Many workplaces are steeped in “hustle culture,” where overwork is glorified and constant availability is seen as a badge of honor. This environment fosters a belief that taking time off is a sign of weakness or a lack of commitment. This can be amplified in companies that describe themselves as a “family,” creating a sense of letting others down.
This external pressure is often compounded by internalized beliefs. Many people tie their self-worth to their productivity, a concept known as internalized capitalism. Within this framework, taking time to rest can feel like a personal failure rather than a necessity. The thought of an accumulating workload or the burden placed on colleagues also creates anxiety, making it seem easier to push through illness.
Fear of judgment plays a substantial role in this emotional conflict. Employees worry about how their absence will be perceived by managers and coworkers, fearing they will be labeled as unreliable or lazy. These fears are not always unfounded; a OnePoll survey revealed that of employees required to give a reason for their absence, two-thirds felt their boss did not believe them.
Concerns about job security can also be a motivator for working while sick. In an uncertain economic climate, taking time off can feel like a risk. This fear is particularly potent for those who have witnessed colleagues being penalized or let go. This reinforces the idea that being present at all costs is necessary for professional survival.
The Negative Impact of Presenteeism
The pressure to work while unwell leads to presenteeism: being physically present at your job but not fully functional. Forcing yourself to work when sick is often counterproductive. Your cognitive functions are likely impaired, leading to a significant decrease in productivity and a higher probability of making errors that could take more time to fix later.
Presenteeism also has a ripple effect across the workplace. If you are contagious, you risk spreading your illness to colleagues, which can lead to wider outbreaks and more disruptions than a single absence. A 2022 study highlighted that workplace exposure is a common source of respiratory virus transmission. This impacts the health of the entire team and can also damage morale.
Forcing yourself to work also prolongs your own recovery time. Your body needs rest to fight off illness, and denying it that opportunity can turn a minor issue into a more serious one. This can result in needing more time off later, causing a greater disruption than taking a single day to recuperate.
How to Reframe Your Mindset About Rest
Overcoming the guilt of calling out requires changing your internal narrative about rest. It begins with shifting your perspective to see rest not as an obstacle to productivity but as a component of it. Just as athletes require recovery days to perform at their peak, employees need time to heal and recharge to maintain high-quality work.
A primary step is to detach your personal identity from your professional output. Your value as a person is not defined by your job title or how many hours you work. Remind yourself that you are human and, like all others, get sick. Recognizing this can help dismantle the belief that you are supposed to be immune to illness.
This mental shift is about understanding that taking time off makes you a more effective employee long-term. A well-rested and healthy individual is more focused, creative, and engaged than someone who is burnt out or ill. Prioritizing your health ensures that you can contribute your best work when you are present.
Practical Steps for Calling Out of Work
When you need to take a sick day, a few practical steps can manage the stress of communicating your absence. First, be familiar with your company’s sick leave policies. Knowing the established procedure beforehand eliminates uncertainty and helps you act confidently.
When it comes to the communication, be direct and brief. There is no need to provide an exhaustive list of your symptoms or a dramatic account of your illness. A simple, professional message stating that you are unwell and unable to work is sufficient. Over-explaining can be perceived as a sign you are not being truthful.
Use the proper channel for your message, whether it is a phone call, email, or a platform like Slack, as dictated by your workplace’s protocol. Once you have sent the notification and handled any necessary handover of tasks, log off. Resist the urge to check emails or respond to messages; the purpose of a sick day is to rest and recover.
Setting Boundaries for Long-Term Wellbeing
Reducing the anxiety around taking a sick day starts with establishing healthier work-life boundaries. When the lines between your professional and personal life are blurred, taking time off can feel more disruptive. Healthy boundaries create a more sustainable relationship with your job over the long term.
Start by implementing small, consistent actions. This can include not checking work emails after your designated hours and taking your full lunch break away from your desk. You should also clearly communicate your hours of availability to colleagues. These actions reinforce that you have a life outside of your job and that your time is valuable.
These habits improve your daily wellbeing and reshape the expectations you and others have about your availability. By creating a clear distinction between work and personal time, you foster a healthier work culture for yourself. This makes the occasional need to call out feel less like a transgression and more like a normal part of life.