Taking care of your mental health sometimes requires time away from work.
You can use mental health days to rest, practice self-care, or attend treatment.
Depending on state and company policies, you may not have to tell your employer about the specifics of why you need time off.
Most of us have taken a day off of work for physical health reasons, like a cold or a stomachache. But often, we don’t give ourselves the same grace and permission when it comes to taking time away for our mental health.
Mental health is just as valid of a reason to need time away from work as physical health. According to polls, 3 in 4 American workers [1] say they’ve experienced at least one mental health challenge in the last year. In many workplaces, you may be legally entitled to mental health days.
Although mental health awareness has come a long way, stigma still exists — especially in certain workplaces. Taking a day off from work for mental health reasons is completely OK and sometimes necessary. It’s up to you to decide when and how you spend a mental health day away from work.
When you should take a mental health day
When you choose to take a mental health day from work depends on many factors, including your career, financial situation, sick-time benefits, and more. Most full-time employees are entitled to paid time off, which you can use for health reasons when you need to.
Mental health is just as important as physical health — and the two are deeply linked. If you’re feeling like your mental health symptoms will prevent you from being productive or focused at work, it may be best to take a mental health day.
If you’re a part-time, contract, or self-employed worker, you may not have access to these benefits. Just like you’d need to consider lost income for taking time away from work for physical health reasons, you might need to do the same when it comes to mental health.
Some common reasons why people take mental health days include:
Attending mental health treatment
Getting some rest
Coping with a recent loss or life change
Making time for self-care
Avoiding stress triggers at work
The decision to take a mental health day can be multifaceted. Ask yourself these five questions to decide if it’s the right choice for you:
Is my mental health going to affect my productivity or attitude at work today?
What do I need today in terms of my mental health? Do I need a day at home to recuperate and practice self-care, or will being at work provide a healthy distraction?
If I’ll lose income by taking a mental health day, what’s my plan for that? How can I use this day to care for myself while ensuring my financial needs are met?
Is mental health stigma playing a role? If these symptoms were physical, would I be as reluctant to take a day off?
Will I feel better mentally if I take time away, or will it make me fall deeper into a spiral?
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Benefits of a mental health day
You don't need to be living with a severe mental health condition to take a mental health day away from work, just like you don't need to live with a serious physical health condition to take time off. In fact, mental health days can be an important part of self-care.
Some benefits of taking a mental health day from work could be:
Getting the rest you need — especially if you've been sleep-deprived, as sleep deprivation can make mental health symptoms much worse
Attending mental health appointments you may have otherwise missed
Getting space from any stressors at work and the time to make a plan to solve or cope with these problems
Making an exit plan or applying for other jobs if your current job is a source of emotional distress
Finding time for meaningful connections or hobbies — for example, you might take a mental health day off work because a close friend is in town and spending time with them would benefit your mental health
How to ask your boss for a day off work
Even after you've decided to take a mental health day off work, telling your boss can be a whole different story. How you tell your boss that you're taking time off for mental health reasons depends on many factors, including the relationship you have with them and the overall culture around mental health issues in your workplace.
If you feel safe telling your employer that you're taking a day off for mental health reasons, know that you're not obligated to provide them with the details if you’re not comfortable.
You could say something like:
"I'm experiencing worse-than-usual depression symptoms today. I need to take some time off work to rest and recuperate."
"I'm not in the best frame of mind today and need some time off for my mental health."
"I've been struggling with my mental health since my dog passed away, and I need to take today off."
But not everyone feels safe talking about mental health in this way. In fact, a recent survey found only around 58% of people feel comfortable [2] talking about mental health at work.
In these cases, stay neutral and professional. Ask for a mental health day the way you'd usually do so for any other sick time. Follow your company's policies. For example, if your employer requires sick time to be requested through written communication, you'll need to request it through email.
You might say or write something like:
"I need to take some time off today because I'm ill."
"I've been advised by my healthcare provider to take time away from work due to illness."
"I'm not feeling well today and won't be able to come into work."
Exactly how much you need to disclose when you’re asking for time away depends on state and company policies. For example, your employer may request a medical note for any sick time — including for mental health reasons. You can get a note from your therapist or another mental healthcare provider that describes your need for time away without going into detail.
If you're taking a mental health day off work as part of reasonable accommodations that you're legally entitled to under the Americans with Disabilities Act [3], you may need to disclose some things about your mental health to your employer.
What to do during a mental health day
Once you’ve communicated with your employer, it’s time to decide how to use the day to care for yourself. While it can be tempting to spend the day in bed scrolling through social media — a practice often called “bed rotting” — try to be intentional with your time and find activities that benefit your mental health.
Some ideas for your mental health day include:
See your therapist
Rest or catch up on sleep
Engage in hobbies
Spend time in nature or with loved ones
Declutter your home
Practice relaxation techniques
Reassess your goals
Prepare nourishing meals
When a day off isn’t enough
Taking a day off can be helpful when you just need time to take care of yourself and recuperate. But in other situations, you may need to take additional action to protect your mental health.
If your job is your main source of stress, it can be discouraging to go straight back to a toxic environment after taking a mental health day. Or you may need more than just a day off of work to be able to manage your mental health symptoms.
In this situation, consider:
Taking extended time away from work: This can be an especially good option if you feel like you need more intensive mental healthcare, like attending a residential or intensive outpatient treatment program.
Making an exit plan: If your job is impacting your mental well-being, it may be helpful to explore other opportunities.
Working with a therapist: A therapist can help you find ways to manage daily stressors and practice healthy coping mechanisms. They can also support you in finding meaning and building more effective relationships at work.
Hesitancy or guilt are common emotions that come up when people consider taking a mental health day from work. Try focusing on the benefits, like being able to return refreshed and more productive, putting yourself before a job, and the value of setting boundaries with others.
Ashley Ayala, LMFT
Clinical reviewer
Find care with Rula
Your mental health is valid, and taking time to care for yourself is never a waste of time. Just like you’re entitled to take time away from work when you’re not feeling well physically, you’re just as entitled when you’re not feeling well mentally.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- U.S. Workers Facing Increasing Mental Health Challenges https://www.limra.com/en/newsroom/industry-trends/2024/u.s.-workers-facing-increasing-mental-health-challenges/
- The 2024 NAMI Workplace Mental Health Poll https://www.nami.org/research/publications-reports/survey-reports/the-2024-nami-workplace-mental-health-poll/
- Accommodations for Employees with Mental Health Conditions https://www.dol.gov/agencies/odep/program-areas/mental-health/maximizing-productivity-accommodations-for-employees-with-psychiatric-disabilities
Saya Des Marais
Saya graduated with her Master in Social Work (MSW) with a concentration in mental health from the University of Southern California in 2010. She formerly worked as a therapist and motivational interviewing trainer in community clinics, public schools, mental health startups, and more.
Her writing has been featured in FORTUNE, GoodRX, PsychCentral, and dozens of mental health apps and therapy websites. Through both her clinical work and her personal OCD diagnosis, she’s learned the importance of making empathetic and accurate mental health content available online.
She lives in Portland, Oregon but you can find her almost just as often in Mexico or in her birthplace, Tokyo.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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