Many people spend a third of their time at work. Long hours, high-stress environments, and workplace challenges can take a toll on mental health, especially if you already experience personal struggles or mental illness.
Since work can often be a source of stress and burnout, it’s essential to prioritize mental health at work by taking a mental health day when needed. Here’s how to request one and why it matters.
Why Mental Health Days Matter
Just like you’d take time off to recover from a physical illness, a mental health day is a break from work to focus on your mental well-being and recharge your mind and emotions. When you feel supported and mentally well at work, you’re naturally more engaged, productive, and committed to what you do. Giving yourself time away from work can improve focus, emotional well-being, and overall job satisfaction. In other words, taking a mental health day allows you to recharge and manage stress before it leads to burnout.
Signs You Need a Mental Health Day
Recognizing the signs you need a mental health day is essential. Here are the most common signs:
- You feel empty, overworked, and exhausted
- You are overwhelmed by work tasks and unable to say “no”
- You feel edgy and restless
- You have difficulty focusing
- You sleep poorly or zone out at work
- You procrastinate and struggle to keep up with deadlines
- You seem to accomplish less and less despite working a full day
- You persistently feel down
- You experience sudden mood swings
- You find it difficult to control your emotions
- Your energy and motivation are significantly reduced
- You feel lonely and isolated
- You often have headaches and stomachaches
- You use alcohol, substances, or food to cope
How to Request a Mental Health Day
While most Americans believe it’s appropriate to talk about mental health at work, they may not be prepared or feel comfortable to do so due to stigma, poor communication, or fear of retaliation. Employees who feel less comfortable speaking about their mental health are also more likely to experience burnout and workplace-related mental health struggles.
So, knowing how to request a mental health day in a way that feels safe and effective is crucial.
- Familiarize yourself with your company’s policy to see if your workplace has specific policies around mental health days.
- If possible, schedule your mental health day in advance, just as you would for any other day off.
- Talk to your direct supervisor or HR, and Keep it simple. Make a straightforward request like, “I’m feeling under the weather and taking the day off today to take care of my mental health.” If you don’t feel comfortable, you don’t have to mention mental health at all. You can say, “I need to take a personal day as I feel unwell.”
- Unplug from work entirely on your mental health day.
Talking About Employee Well-Being at Workplace
If you need to bring up your mental well-being, choose a private setting and talk to someone you trust, like your manager or HR. Keep the conversation simple and focused on what you need, whether requesting a mental health day or asking for workplace accommodations. You don’t have to share personal details—just express your concerns in a way that feels comfortable for you. If your workplace culture isn’t open about mental health, you can frame your request as a general personal day to avoid discomfort.
Mental Health Resources You Can Use
Many workplaces offer resources to support employee well-being, such as Employee Assistance Programs (EAPs), which provide confidential counseling and mental health support. Some companies also offer support groups, mindfulness sessions, and mental health training to help employees manage stress and build resilience. If you’re unsure what’s available, check with HR or review your company’s benefits to take full advantage of these resources.
Your Legal Rights and Company Policies on Mental Health Days
You may have the right to take mental health days under sick leave policies, PTO, or workplace accommodations. Some laws, like the Americans with Disabilities Act (ADA), may also provide protections for those with mental health conditions. Reviewing your company’s policies and knowing your rights can help you confidently request the time you need while ensuring you’re covered under workplace regulations.
How to Make the Most of Your Mental Health Day
Set boundaries and use your mental health day to genuinely rest and focus on your well-being. Avoid running errands or checking emails and other work-related responsibilities.
Long-Term Tips for a Better Work-Life Balance
Taking a mental health day is about taking a break from work and prioritizing your mental health and wellness. It’s about getting a necessary respite and returning to work refreshed and more productive.
- Take regular breaks to recharge and improve your focus.
- Stay physically active to reduce stress and boost your mood.
- Practice mindfulness meditation consistently at home, work, or even during your commute, as it has improved focus and resilience.
- Stay connected with positive people; healthy relationships can ease tension and lift your spirits.
- If stress becomes overwhelming, counseling or therapy can provide valuable support, helping you navigate challenges and prevent burnout.
To truly and lastingly prioritize your mental health, it’s essential to build small habits that support long-term balance.
If you’re looking for professional support, contact us today to learn more about personalized support and resources to help you manage stress and improve your overall well-being.
