How to Call Out of Work for Mental Health: A Complete UK Guide
When you’re struggling with your mental health, telling work you need time off can feel difficult. You might question whether your distress is serious enough, worry about letting people down, or feel pressure to carry on despite needing rest.
This guide explains how to request sick leave for mental health reasons in the UK, what you can say to your employer and where to check your rights. It also explores what taking time away might help you notice about your needs, boundaries and relationship with work.
Understanding Mental Health as a Valid Reason for Absence
Why Mental Health Days Matter
Mental health difficulties can affect your ability to work, just as physical illness can. Anxiety, low mood or emotional exhaustion may make it difficult to concentrate, manage everyday tasks or cope with the demands of your role.
You might notice that you keep pushing through because stopping feels uncomfortable. Perhaps you worry about disappointing colleagues, appearing unreliable or falling behind. Those concerns can make it harder to acknowledge when you are unwell.
Taking sick leave can provide space to rest and seek appropriate support. Time away may help, but if the same difficulties keep returning, it can also be useful to explore what is contributing to them, whether that involves workload, relationships at work, your own expectations or a combination of factors.
For further information about mental health at work, visit Mind, the mental health charity.
Breaking the Stigma Around Mental Health Absence
Worrying about how your employer will respond can make requesting mental health leave feel exposing. You may feel you need to prove you are unwell, particularly when your difficulties are not visible to others.
Sometimes that worry also connects with what being dependable, productive or successful means to you. If you are used to being the person who manages everything, acknowledging that you need time off can feel unfamiliar.
You can take your mental health seriously without sharing your full personal history at work. Following your workplace’s absence procedure and giving a brief, honest explanation is a practical place to begin.
Your Legal Rights in the UK
Understanding Employment Law and Mental Health
If you are not well enough to work because of your mental health, you can report sickness absence through your employer’s usual procedure. Check your workplace policy for how and when to notify them.
In Great Britain, a mental health condition may qualify as a disability under the Equality Act 2010 if it has a substantial, long-term adverse effect on normal day-to-day activities. Long-term generally means it has lasted, or is expected to last, at least 12 months. Employers have duties to prevent disability discrimination and make reasonable adjustments where required.
Statutory Sick Pay (SSP) can cover mental health-related sickness absence, subject to eligibility. Since 6 April 2026, the minimum earnings threshold and three waiting days have been removed. Eligible employees can receive SSP from the first full qualifying day of sickness absence. Your employer may also offer company sick pay.
What Your Employer Can and Cannot Ask
Your employer may ask about the reason for your absence, how long you expect to be off and what support might help you return. You can explain how your health affects your ability to work without recounting your full personal history.
For the first seven calendar days of sickness absence, you can normally self-certify without medical evidence. If your absence lasts longer, you will usually need a fit note from an authorised healthcare professional. Weekends and bank holidays count towards those seven days.
If you are concerned about sharing sensitive information with your manager, ask whether you can discuss it with HR or another appropriate person. Your health information should be handled confidentially and shared only where necessary.
Agree how and when you will keep in touch during your absence. This can help you stay informed while making contact manageable during your recovery.
If you are unsure about your employment rights, Citizens Advice can help you understand your options.
Recognising When You Need a Mental Health Day
Common Signs You Need Time Off
Knowing how to call out of work for mental health starts with recognising when you need help. Your mind and body send warning signals when you're overwhelmed. Learning to notice these signs helps you take action before reaching crisis point.
Physical symptoms often appear first. You might experience headaches, stomach problems, muscle tension, or exhaustion that sleep doesn't fix. Some people notice changes in appetite or sleep patterns. These physical signs often signal underlying mental health struggles.
Emotional warning signs include feeling constantly worried, sad, or irritable. You might feel numb or disconnected from things you usually enjoy. Crying more often than usual or feeling hopeless about the future are serious red flags that you need support.
Behavioural changes also indicate mental health difficulties. These include avoiding social situations, struggling to concentrate, making more mistakes than usual, or relying on alcohol or other substances to cope. If getting ready for work feels overwhelming or you dread going in, your mental health needs attention.
The Difference Between Stress and Mental Illness
Everyone experiences stress at work sometimes. Tight deadlines, difficult projects, or workplace conflicts create temporary pressure. Stress becomes a problem when it's constant and overwhelming, affecting your ability to function.
Mental health conditions like anxiety and depression go beyond normal stress. These illnesses involve persistent symptoms that don't improve with a few good nights' sleep or a weekend off. They affect your thoughts, emotions, and physical health in ways that interfere with daily life.
If stress keeps returning or begins to affect your everyday life, seeking support can help you explore what is contributing to it.
At The Healing Hub, therapeutic sessions offer space to understand work-related pressures, recurring patterns and difficulties with boundaries. A consultation can be a starting point to discuss your concerns and whether our approach feels right for you.
How to Call Out of Work for Mental Health: Step-by-Step Guide
Preparing for the Conversation
Before you call your employer, take a few moments to prepare. This preparation helps you communicate clearly even when you're feeling anxious or upset.
First, check your company's absence reporting procedures. Most employers have specific requirements about who to contact, when to call, and what information to provide. Following these procedures shows professionalism and makes the process smoother.
Decide how much information you want to share. You don't need to provide detailed explanations about your symptoms or diagnosis. Simple statements work best. Think about what you feel comfortable saying before you make the call.
Choose a quiet, private space for the conversation. You want to speak clearly without distractions or worries about who might overhear. Having a glass of water nearby helps if your throat feels tight from anxiety.
Write down key points you want to mention. This might include how long you expect to be off, whether you've contacted a doctor, and any urgent work that needs covering. Having notes helps if anxiety makes your mind go blank during the call.
What to Say When Calling In
When you're ready to call, keep your message simple and direct. You don't need to apologise excessively or provide lengthy explanations. Here's a basic script you can adapt:
"Good morning, [Manager's name]. I'm calling to let you know I won't be in today. I'm not feeling well and need to take a sick day. I'll keep you updated about when I expect to return."
If you feel comfortable being more specific, you can mention mental health without going into detail:
"I'm experiencing some mental health difficulties and need to take time to recover. I'll contact my doctor today and let you know about my return date."
Many people worry about using the words "mental health" at work. If this feels too vulnerable, you can use alternative phrases that are still honest:
"I'm dealing with some health issues and need time off." "I'm not well enough to work today." "I need to take a sick day for my health."
Keep your message brief and honest, and follow your workplace’s sickness reporting procedure. You do not need to justify your distress through a lengthy explanation. If you are unsure when you will return, say so and agree when you will provide an update.
Handling Follow-Up Questions
Your manager might ask when you expect to return. If you know, provide an estimate. If you're unsure, that's okay too. You can say:
"I'm not certain yet. I'll update you tomorrow once I've had a chance to rest and assess how I'm feeling."
If your manager asks what's wrong, you can keep your response general:
"I'm dealing with a health issue that my doctor is helping me with."
Should they push for more details, politely but firmly maintain your boundaries:
"I'd prefer to keep the details private, but I'm taking the necessary steps to recover and will keep you informed about my absence."
Your manager’s response may feel reassuring, awkward or disappointing. You can keep the conversation focused on your absence, when you will provide an update and any support you need. If a question feels too personal, ask why the information is needed and whether you can discuss it privately with HR or another appropriate person.
Managing Different Absence Lengths
Taking a Single Mental Health Day
If you are not well enough to work, follow your workplace’s sickness reporting procedure. Explain that you need sick leave and agree when you will provide an update.
For an absence of seven calendar days or less, you can normally self-certify without a fit note. Your employer may ask you to complete a self-certification form.
Taking a day off does not need to become another task to perform perfectly. Give yourself space to rest and consider what you need.
Taking Several Days or Longer
If you remain unwell, keep your employer informed through the agreed process. Avoid promising a return date before you know whether it is realistic.
You could say:
“Hi [Manager’s name], I’m still unwell and unable to work. I’ll update you on [date]. Please let me know if there is an absence form I need to complete.”
If your absence lasts more than seven calendar days, including weekends and bank holidays, you will usually need a fit note. This can be issued following an assessment by an authorised healthcare professional.
A fit note may state that you are not fit for work or may be fit for work with support. You and your employer can discuss any recommendations about hours, duties or other changes.
Read the NHS guidance on getting a fit note for further information.
Calling, Emailing or Messaging Your Employer
Check your workplace policy before choosing how to report your absence. Some employers require a phone call; others accept email or a message.
If your workplace accepts email, you can use:
Subject: Sickness absence — [Your name]
“Hi [Manager’s name],
I’m not well enough to work today and need to take sick leave. I’ll follow our absence procedure and update you on [date/time] about how I’m doing.
Kind regards,
[Your name]”
If making a phone call feels difficult, write down the main points beforehand. You can read from your notes and keep the conversation brief.
If you are too unwell to contact your employer yourself, a trusted person may be able to help explain the situation. Check the reporting procedure where possible.
What to Do During Mental Health Leave
Make Space for Rest and Support
Your time away does not have to be filled with activities intended to make you feel better immediately. Depending on how you feel, eating regularly, resting, spending time with someone you trust or taking a gentle walk may be manageable starting points.
If your difficulties persist, worsen or affect your ability to manage everyday life, seek advice from your GP or another appropriate healthcare professional.
Notice What Keeps Returning
Once you have some breathing space, you might begin to notice what has been difficult. Is the workload unmanageable? Is there a relationship at work that leaves you anxious? Do you feel responsible for keeping everyone satisfied?
These questions are not about finding fault with yourself. Workplace conditions matter, and rest alone cannot resolve every source of distress.
If reflection feels useful, consider:
What was becoming difficult before I took time off?
What do I feel guilty about when I rest?
What support or change would make returning more manageable?
There is no need to answer everything at once.
Planning Your Return to Work
Before returning, consider whether you need a conversation about workload, priorities or support.
You might say:
“I’m planning to return on [date]. Could we arrange a conversation about my workload and any support that would help me settle back in?”
Depending on your circumstances, possible changes could include a phased return, different duties, regular breaks or clearer priorities. These should be discussed with your employer and, where relevant, informed by healthcare advice.
An employer’s duty to make reasonable adjustments may apply where a mental health condition qualifies as a disability. What is reasonable depends on the circumstances.
Agree how you will review any arrangements. Returning to work does not mean you must immediately resume every previous responsibility at the same pace.
Common Questions About Mental Health Sick Leave
Do I Have to Tell My Employer It Is About Mental Health?
You can begin with a brief, honest explanation that you are unwell. Follow your workplace’s reporting requirements and provide any required evidence.
Discussing how your health affects your work may help your employer understand what support you need. If sharing sensitive information with your manager feels difficult, ask whether you can speak privately with HR or another appropriate person.
Will I Receive Sick Pay?
You may qualify for Statutory Sick Pay, company sick pay or both, depending on your circumstances.
Since 6 April 2026, eligible employees can receive SSP from the first full qualifying day of sickness absence, without a minimum earnings threshold. SSP can be paid for up to 28 weeks, subject to eligibility and linked-absence rules.
Can I Be Dismissed While on Mental Health Sick Leave?
Being on sick leave does not automatically prevent dismissal. Employers must meet their legal obligations, including applicable protections against unfair dismissal and disability discrimination.
Dismissal related to long-term ill health can sometimes be lawful, but should be a last resort. For advice about your circumstances, consult Acas, your union or an employment adviser.
Can My Employer Contact Me While I Am Off?
Yes. Agree the purpose, frequency and method of contact so it is useful and manageable.
If contact feels overwhelming, explain this and discuss a different arrangement. Acas provides guidance on keeping in touch during absence.
What if I Feel Better Before My Fit Note Ends?
You may be able to return before the end date if you feel able to work. Discuss this with your employer, including any support or job-specific requirements. You do not normally need another healthcare appointment simply to be signed back to work.
When Time Off Is Not Enough
Time away may give you relief, but you might notice that the same anxiety, exhaustion or guilt returns when work resumes.
Sometimes the pressures are external: workload, insecurity or difficult working relationships. There may also be personal patterns worth exploring, such as struggling to say no, tying your worth to achievement or feeling that other people’s needs must always come first.
Therapeutic sessions offer space to understand these experiences without expecting you to have everything worked out beforehand. The aim is to explore what is happening and consider responses that better reflect your needs and circumstances.
Support at The Healing Hub
At The Healing Hub, we offer consultations and individual therapeutic sessions in Canary Wharf and online.
A consultation provides an opportunity to discuss what has brought you to seek support, ask questions and consider whether our approach feels right for you.
Our therapeutic work does not include medical diagnosis or issuing fit notes. For those needs, speak with your GP or another authorised healthcare professional.
Explore individual therapy or contact us about a consultation or session.
Find us
The Healing Hub Mental Wellness
Unit 3, Harcourt Tower
4 South Quay Square
London E14 9RR
Telephone: 020 3105 0908
Email: info@thehealinghubwellness.co.uk
This article provides general information. Employment rights and sick-pay entitlement depend on individual circumstances; use the official sources linked above for current guidance.