It’s okay to not be okay and it’s also okay to take a break when your mind needs rest. In today’s fast-paced world, mental health is just as important as physical health.
But when you’re feeling emotionally drained or anxious, it can be hard to find the right words.
You may find yourself wondering exactly what to say when calling in sick for mental health without feeling judged or misunderstood.
Taking a mental health day is not a weakness, it’s self-care. Still, many people feel anxious about reaching out to their boss or HR.
How do you say it professionally but honestly? Can you be direct? Should you offer details?
In this post, we’ll walk you through how to confidently and respectfully tell your employer that you need a mental health day.
We’ll offer tips, real examples, and what to avoid so you can protect your well-being while maintaining professionalism.
Let’s break the stigma and talk about it openly.
Why Are Mental Health Days Valid Sick Days?
Mental health struggles can be just as limiting as the flu or a migraine.
Anxiety, burnout, depression, or emotional fatigue can affect your ability to focus, communicate, and perform daily tasks.
Just like physical illnesses, mental health issues deserve time to heal.
Here’s a real scenario: Jamie has been experiencing chronic stress, causing insomnia and panic attacks.
One morning, she can’t concentrate or stop crying. Though not physically ill, she knows she can’t perform her job properly. Calling in sick is the responsible choice.
✅ What to say:
“Hi [Manager’s Name], I’m not feeling well today and need to take a sick day to focus on my health. I’ll check in tomorrow.”
❌ What not to say:
“I’m just tired” or “I couldn’t sleep so I’m skipping work.” (These sound vague or dismissive of your own needs.)
Remember: Your mind needs care too. Saying you’re unwell doesn’t require a full explanation.
How to Be Honest Without Oversharing?
You don’t need to go into detail. It’s enough to communicate that you’re unwell and won’t be working that day.
Keeping it short but sincere helps you stay professional and protect your privacy.
Let’s say Sam feels overwhelmed after a recent trauma. He needs a mental health day but doesn’t want to explain everything.
✅ What to say:
“I’m dealing with a personal health matter today and need to take the day off to rest and recover.”
That communicates the situation clearly without oversharing.
❌ What not to say:
“I’m having a mental breakdown and I can’t deal today.” (This may alarm your boss and doesn’t create healthy boundaries.)
Speak clearly but protect your emotional space.
When and How to Send the Message?
Timing matters. Try to call or message your boss early in the day, ideally before the workday starts.
If you’re uncomfortable with a phone call, an email or direct message is acceptable in most workplaces.
Here’s how Ava did it: At 7:30 AM, she emailed her manager before meetings began.
✅ Email example:
Subject: Sick Day – [Your Name]
Hi [Manager], I’m not feeling well today and need to take a sick day. I’ll keep you posted and be in touch tomorrow.
Thanks,
[Your Name]
This message is timely, polite, and doesn’t invite questions.
Avoid waiting until halfway through the workday, or disappearing without notice.
What to Say If You’re Worried About Judgment?
Fear of being judged or not taken seriously is common. But taking a mental health day is valid.
If you work in a company culture that’s still warming up to this idea, frame it in terms of health and rest.
Consider this example: Chris works in a fast-paced startup. He’s afraid of being seen as unreliable. He keeps it brief but firm.
✅ What to say:
“I’m taking a sick day today due to health reasons. I appreciate your understanding and will follow up tomorrow.”
This keeps the focus on health while staying professional.
❌ What not to say:
“I don’t think I can handle work today, sorry.” (This can sound unprepared or insecure.)
Confidence in your wording builds trust in your decision.
What to Say When Returning to Work?
When you return, keep things simple. You don’t owe anyone a detailed story. Just thank your team for understanding and ease back into your routine.
✅ What to say:
“Thanks for understanding. I needed the time to rest and I’m ready to catch up.”
If you feel comfortable and trust your team, you might choose to share more later but there’s no pressure.
Don’t feel guilty for taking care of yourself. Rest is part of productivity.
Creating a Culture That Supports Mental Health
The more we normalize taking mental health days, the safer workplaces become. If you’re a manager or coworker, respond supportively when someone calls in sick for mental health.
Say things like:
🟢 “Take the time you need.”
🟢 “Thanks for letting me know hope you feel better soon.”
Avoid:
🔴 “But you were fine yesterday?”
🔴 “Can you at least check your email?”
Empathy goes a long way. Together, we can help break the stigma.
Conclusion
Knowing what to say when calling in sick for mental health can feel awkward but it doesn’t have to be.
Keep it simple, respectful, and honest. You’re not alone, and you’re not wrong for needing rest.
By speaking up, you protect your peace and help normalize mental health in the workplace.
Let’s keep supporting one another, one conversation at a time.
Take care you deserve it.
