Taking Time Off for Mental Health: Why It Matters—and How to Talk to Your Boss About It
We’ve normalized taking time off when we’re physically sick—but still feel weird about asking for time off when our mental health is struggling.
But here’s the thing: your brain and your body aren’t separate. When your mental health is low—whether from burnout, anxiety, stress, grief, depression, or simply life overload—it deserves care, too. And sometimes that means unplugging from work.
If you’ve been debating whether to ask for a day off (or a few), this post is for you. We’ll walk through how to talk to your boss, what to do if they say no, how to cope when you’re out of PTO, and how to use your time off in ways that actually support your healing—not just distract you.
Why Mental Health Days Are Just as Important as Sick Days
Burnout. Emotional exhaustion. High-functioning anxiety. Compassion fatigue. These aren’t just buzzwords—they’re real signs that your nervous system is stretched way too thin.
We’re often taught to “push through,” but that can actually make things worse. When you don’t give your brain and body time to reset, you’re more likely to:
Snap at coworkers or loved ones
Struggle with focus or memory
Get physically sick (yep, stress wears down your immune system)
Lose motivation or feel hopeless
Burn out completely—and that’s much harder to bounce back from
Taking time off isn’t weak. It’s maintenance. It’s what allows you to keep showing up in a way that’s sustainable and human.
Signs You Might Need a Mental Health Day
You don’t need to hit a breaking point to take a day off. Sometimes, a small pause can prevent a much bigger crash.
Here are some signs it might be time:
You’re constantly overwhelmed, even by simple tasks
You feel emotionally flat, irritated, or on edge
You haven’t had a full day to rest in weeks (or months)
You’re crying more than usual—or not at all, but feel numb
You’re making mistakes or forgetting things
You’ve lost interest in everything, even things you usually enjoy
If any of those hit home, it’s okay to need a reset. You’re not being dramatic. You’re being human.
How to Talk to Your Boss About Taking Time Off
Depending on your workplace, asking for mental health time can feel vulnerable. Here’s how to make that conversation a little easier:
1. Know your workplace policies
Check your employee handbook or HR portal. Some companies now include mental health days under PTO or sick leave. Even if it’s not labeled that way, most sick time policies can be used for mental health.
2. Keep it simple (but direct)
You don’t have to overshare or explain your entire situation. Try something like:
“Hi [Boss’s Name], I wanted to let you know I need to take a mental health day on [insert date]. I’ll make sure anything urgent is covered before I’m out. Thanks for understanding.”
If your workplace is more casual, you can say:
“Hey, I’ve been feeling really drained and need to take a day to reset. I’ll be offline [insert day] to take care of my mental health.”
You’re allowed to say the words mental health. Saying it helps normalize it.
3. Offer a plan if needed
If you’re taking a day mid-project, it helps to show you’ve thought things through:
“I’ll wrap up [Task A] by Thursday and check in with [Team Member] before I log off.”
Showing that you care about your responsibilities builds trust—and makes future requests easier too.
What If My Boss Says No?
Let’s be real—some workplaces aren’t supportive. Some bosses don’t get it. If that’s your situation, here are some options:
1. See if you can take a half-day instead
If a full day off feels out of reach, ask:
“Would it be okay for me to log off early on [day] and use a half-day of PTO? I’m feeling a bit off and just need to regroup.”
2. Frame it under physical wellness
If the word “mental health” isn’t taken seriously in your workplace (frustrating but true), you can say:
“I’m not feeling well and need to take a sick day.”
You shouldn’t have to lie, but you also shouldn’t have to explain your trauma or panic attacks to get a break.
3. Document everything
If your requests are denied and your well-being is suffering, it might be time to talk to HR or look into your rights. Some states and companies protect mental health under medical leave laws.
Your mental health matters. And any workplace that punishes you for needing rest is not a healthy environment long-term.
What If You’re Out of PTO or Sick Days?
If you’ve used up your time off (or never had much to begin with), you still deserve support.
Here are some creative ways to create space for your mental health:
1. Ask about flex hours
Can you log on late or take an extended lunch break? Even small windows of time can help you regroup.
2. Use a weekend day more intentionally
If you can’t take a weekday off, make your next day off sacred. Turn off notifications, cancel non-essential plans, and treat it like a true reset.
3. Take a “quiet day” at work
If you’re working but low-capacity, try clearing your calendar of meetings, using do-not-disturb mode, and doing quiet tasks only. It’s not the same as a full day off, but it can be a softer day to catch your breath.
4. Talk to your therapist about strategies
They can help you set boundaries at work, build emotional resilience, and get creative about self-care even within limitations.
What to Actually Do on Your Mental Health Day
Spoiler: mental health days aren’t about productivity. You don’t have to organize your closet, meal prep for the week, and journal your entire emotional history.
It’s about listening to your nervous system and asking:
“What would feel good right now?”
Here are some ideas:
Rest and recovery
Sleep in
Take a nap
Unplug from screens for a few hours
Do some slow stretching or yoga
Sit outside with your coffee or tea
Grounding and regulation
Go for a walk in nature
Journal out what’s been on your mind
Color, paint, or doodle
Cook a comforting meal
Take a long shower or bath
Gentle connection
Call a friend who gets it
Cuddle with your pet
Listen to a podcast that makes you laugh or think
Visit your favorite bookstore or park
What to avoid if you can:
Doomscrolling or getting sucked into social media
Trying to “earn” your rest by cleaning the whole house
Guilting yourself for not doing more
This is your off day. Let it be a pause, not a project.
Why Even One Day Off Can Make a Difference
You might think, “One day won’t fix anything.” And no, a single day off won’t magically heal burnout or depression. But it does do something important: it sends your nervous system the message that rest is allowed. That you’re allowed.
Here’s what even one day can offer:
A break from the constant pressure
A reset for your overwhelmed mind
Space to reflect on what you need next
Permission to feel what you’ve been pushing down
When you take time to care for yourself—no matter how small—you build emotional resilience. You make it easier to keep going without running on empty.
Final Thoughts: Your Mental Health Is a Valid Reason to Rest
You don’t need to earn a breakdown to justify a break.
You don’t need to wait until you “can’t function” to take a day off.
You don’t need to be physically sick to say, “I need a day.”
Mental health is health. And if we want to function well in the long run, we need to normalize rest—not just when we’re burnt out, but before we get there.
So if you’re reading this and thinking, “I really need a day,”—this is your sign to take it. You’re allowed.
Looking for support as you navigate burnout, anxiety, or chronic stress?
At Sagebrush Counseling, I help individuals learn to tune into what they need—without guilt, shame, or fear of judgment. If you’re ready to take your mental health seriously, I’m here to walk alongside you.
