How to Call in Sick for Mental Health Without Feeling Guilty

Taking a  day off for mental health can feel daunting. Whether it’s anxiety, burnout, or a mental health condition like depression, calling in sick for poor mental health reasons might make you second-guess yourself. But here’s the truth: Impaired mental health affects your ability to work just as much as physical health, and spending time focusing on your well-being can be crucial.

We’ll try to guide you through what to say and how to cope with the emotional weight that often comes with taking a mental health day.

If you’re dealing with ongoing work-related stress or burnout, exploring career counselling might help you understand the root issues and how to move forward in a healthier direction.

Can You Call in Sick for Mental Health?

Yes, absolutely. In the UK, you’re legally allowed to call in sick for mental health reasons, just as you would for the flu. Conditions such as anxiety, stress, and depression are recognized as legitimate health issues [1].

Whether you need a day to reset or a more extended break, as advised by a healthcare provider, you are within your right to take that time.

What to Say When Calling in Sick for Mental Health?

The idea of making that phone call or writing that email can feel overwhelming. You might wonder how much to share or whether you’ll be taken seriously.

Here’s the key: you don’t need to go into detail.

Maybe some examples of what you could say might help you out:

•   “I’m not feeling well today and need to take a sick day.”
•   “I’m dealing with a health issue and won’t be able to come in.”
•   “I need to take a day off to recover.”

If you trust your employer, you might feel comfortable saying you’re calling in sick due to anxiety or depression. Use the language you’re personally okay with. For example:

“I’m struggling with my mental health and need to take the day to focus on recovery.”

Remember: you’re not required to disclose a diagnosis. Your mental health is personal, and a respectful employer will understand that.

How to Tell Your Boss You’re Struggling with Depression

If your mental health challenges or mental health problems, including a bipolar disorder or other mental health disorder, are ongoing, it might be helpful to have a more in-depth conversation with your manager or HR.

Here are some ideas on how to approach it:

• Schedule a private meeting or write a thoughtful email
• Explain how managing your mental health proactively will help maintain your performance and contribute positively in the long run
• Reassure them that you’re committed to your responsibilities and that taking time off now can help you return more focused and productive

Check whether your workplace offers an Employee Assistance Programme (EAP). These programs are usually paid for by the employer and often include confidential short-term counselling, mental health resources, or referrals to professional services at no cost to you.

How to Get a Sick Note for Depression

In the UK, if you’re off work for seven calendar days or fewer, you don’t need a sick note – you can self-certify your absence. for sick pay. This means informing your employer and, if required, completing a self-certification form when you return.

However, if you need more than seven consecutive days off, you’ll need a sick note (or ‘fit note’, also known as a doctor’s note) from your GP.

To get one:

• Book an appointment with your GP or mental health professional
• Be honest about your symptoms and how they’re affecting your daily life
• Listen to your doctor’s recommendations on possible therapy or a phased return to work

Taking that step to ask for a fit note can feel intimidating. You might be worried about your employer’s reaction or the impact on your work ethic. But the fit note is there to support you and give you time to recover fully without the pressure of returning before you’re ready. And that breathing space could make all the difference to your long-term well-being.

Tips for Calling in Sick Without the Guilt

Taking care of your mental health is truly important, but still, many of us feel a sense of guilt when we take the time off, even when we know it’s needed. Here’s how to ease the guilt:

• Remind yourself: Mental illness [2] is no less real than physical illness. Imagine yourself with a cast on your broken leg. That’s precisely the cast our mental health sometimes needs.
• Avoid self-judgment: Would you criticize a colleague for calling in sick for the same reason? If not, don’t be so hard on yourself.
• Plan something restorative: Rest, go for a walk, talk to someone you trust.
• Reflect, don’t ruminate: Use the day to check in with yourself — not to beat yourself up. One helpful strategy is to write down what you’re thinking and feeling. Then, ask yourself: Are these thoughts helpful? Are they leading me toward a solution or just making me feel worse? For example, if your mind says, “If I take a sick day, I’m weak,” try gently challenging that thought. You might reframe it as, “Although my mind is saying that taking a sick day is bad, I know that I really need it, and taking care of myself today is an act of strength, not weakness.”

Often, the guilt you feel isn’t coming from others, but it’s self-imposed. People tend to hold themselves to unrealistic standards and worry about what others might think, even when there’s no real judgment. This kind of internal pressure not only makes it harder to rest but can deepen the stress or anxiety you’re trying to manage. Being kinder to yourself helps reduce the guilt and provide genuine recovery.

Final Words

When calling in sick for mental health, you’re taking a necessary step towards stability and wellbeing, and that’s something to be proud of.

Whether it’s a one-off day or the beginning of a longer journey to recovery, acknowledging your mental health needs is a form of strength. If you’re facing ongoing stress or uncertainty about your career path, don’t hesitate to seek guidance through career counselling.

Key Takeaways: 5 Things to Remember

• You can legally call in sick for mental health in the UK. Conditions like anxiety, stress, and depression are recognized by UK law as valid reasons for sick leave.
• You’re not required to provide personal details. It’s okay to say you need a day to recover without explaining everything.
• You don’t need a sick note for absences under 7 days. You can self-certify and only need a fit note from your GP if you’re off for more than seven consecutive days.
•  Much of the guilt around mental health leave is self-imposed. Being kind to yourself can reduce this pressure and support recovery.
•  Check if your employer offers an EAP. These are confidential, employer-funded programs that may include free counselling and mental health resources.