Mental health is just as important as physical health, yet many UK workers feel guilty taking time off when they're struggling emotionally. The truth is, you have the right to protect your wellbeing. Ignoring anxiety, depression, or burnout can make things worse and affect your job performance. This guide shows you exactly how to call out of work for mental health reasons without fear or shame. You'll learn what to say, your legal rights, and how to prioritise your recovery. By the end, you'll feel confident taking the mental health days you need and deserve.
Your mind needs rest just like your body does. When you have a cold or the flu, taking time off feels natural. But when anxiety keeps you awake all night or depression makes getting out of bed impossible, many people force themselves to work anyway. This approach doesn't help anyone.
Mental health conditions affect millions of UK workers every year. According to Mind, the mental health charity, one in six workers experiences common mental health problems like anxiety and depression. These conditions impact concentration, energy levels, decision-making, and relationships with colleagues.
Working through mental health struggles often makes symptoms worse. You might make mistakes, struggle to focus, or snap at coworkers. Taking time to recover actually helps you return to work more productive and engaged. Think of mental health days as preventative maintenance for your wellbeing.
Many workers worry about what their boss will think if they call out for mental health reasons. This fear comes from outdated stigma that suggests mental health isn't "real" illness. Thankfully, attitudes are changing across the UK.
Progressive employers now recognise that supporting employee mental health benefits everyone. When workers feel safe taking mental health days, they're more loyal, productive, and honest about their needs. Companies save money by preventing burnout and reducing long-term sickness absence.
You don't need to feel ashamed about prioritising your mental health. Mental illness isn't a character flaw or weakness. Conditions like anxiety, depression, and stress-related disorders have biological, psychological, and social causes. They deserve the same respect and treatment as any physical illness.
UK employment law protects workers who need time off for mental health reasons. You have the same rights for mental health absence as you do for physical illness. Your employer cannot treat you differently or discriminate against you for taking mental health days.
The Equality Act 2010 provides additional protection if you have a diagnosed mental health condition that substantially affects your daily activities and lasts more than 12 months. This counts as a disability, which means your employer must make reasonable adjustments to support you.
Statutory Sick Pay (SSP) applies to mental health absence just like physical illness. If you earn at least £123 per week and have been off sick for four or more days in a row, you're entitled to SSP. Your company sick pay policy, if you have one, also covers mental health absence.
When you call out of work for mental health, your employer can ask basic questions about your absence. They might want to know how long you expect to be off or if you've seen a doctor. These questions help them plan work coverage and support your return.
However, your employer cannot demand detailed information about your specific diagnosis or symptoms. You have the right to privacy about your medical information. You only need to provide enough detail to explain why you can't work.
If you're off for more than seven days, your employer can request a fit note (sick note) from your GP. The fit note will state whether you're "not fit for work" or "may be fit for work with adjustments." Your doctor doesn't need to specify your exact diagnosis on the note.
Your employer should never pressure you to return before you're ready or make you feel guilty for taking time off. If this happens, document the conversations and consider speaking with HR or seeking advice from Citizens Advice.
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.
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 you're unsure whether you're experiencing stress or something more serious, consider speaking with a mental health professional. Services like The Healing Hub in Canary Wharf offer comprehensive assessments to help you understand what you're experiencing and what support you need.
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.
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."
Remember, you're not asking permission—you're informing your employer. You have the right to take sick leave when you need it. Speak calmly and confidently, even if you feel nervous inside.
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."
Some managers respond with genuine concern and support. Others might seem annoyed or impatient. Remember that their reaction reflects their attitudes and pressures, not your worth or the validity of your needs.
If you encounter hostility or discrimination, document the conversation. Note the date, time, what was said, and any witnesses. This information becomes important if you later need to file a grievance or complaint.
Sometimes you just need one day to reset. Maybe you haven't slept all night due to anxiety, or you're feeling overwhelmed and need breathing space. A single mental health day can prevent a small problem from becoming a crisis.
For one-day absences, you typically don't need a doctor's note. Call in following your company's procedures, take the day to rest and recharge, then return to work the next day. Use the time wisely—rest, practice self-care, and do activities that support your mental health.
When you return to work, you don't need to provide detailed explanations about your day off. A simple "I'm feeling better, thank you" is sufficient if colleagues ask how you are.
If you need several days off, the same principles apply, but you'll need to provide updates to your employer. Many companies want daily updates for short-term absences. A brief text or email each day is usually sufficient:
"Hi [Manager's name], just updating you that I still need to be off sick today. I'll contact you again tomorrow."
After three days, consider whether you need to see your GP. They can provide advice, support, and if needed, prescribe medication or refer you to mental health services. Your doctor can also provide a sick note if your absence extends beyond seven days.
Sometimes mental health conditions require longer recovery periods. If you need more than a week off, speak with your GP about getting a fit note. This protects your employment rights and ensures you receive the sick pay you're entitled to.
Extended absence might feel scary, but recovery is more important than rushing back before you're ready. Working while seriously unwell often prolongs recovery and can lead to complete burnout.
Your GP might suggest you're "may be fit for work with adjustments" rather than completely off. Adjustments might include reduced hours, modified duties, working from home, or avoiding certain stressful tasks. Your employer must consider these recommendations seriously.
Stay in regular contact with your employer during extended absence, but set boundaries. You might agree to weekly updates rather than daily check-ins. You're not required to respond to work emails or messages while you're off sick.
Many workplaces require phone calls for absence reporting, especially for the first day. Calling ensures your manager receives the message quickly and can ask immediate questions about work coverage.
However, if severe anxiety makes phone calls overwhelming, email or text might be acceptable depending on your workplace policy. Check your employee handbook or contract to understand what's required.
If you must call but feel anxious, remember the conversation will be brief. Your manager handles absence calls regularly. They're not judging you or analysing every word. Make the call, deliver your message, and end the conversation. You'll feel relieved once it's done.
Some modern workplaces accept texts or messages via platforms like Slack or Microsoft Teams for absence reporting. This method offers advantages if you're dealing with phone anxiety or struggling to speak coherently due to your mental state.
Even via text, maintain professionalism. Use complete sentences, check your spelling, and include necessary information:
"Good morning [Manager's name]. I'm unwell and won't be in today. I'll update you tomorrow about my return. Thanks for understanding."
Save a copy of these messages for your records. Screenshots provide documentation if any disputes arise later about your absence reporting.
In crisis situations where you genuinely cannot contact work yourself, someone else can call on your behalf. This might be a family member, partner, or friend. They should explain:
"I'm calling on behalf of [Your name]. They're unwell and unable to work today or contact you themselves. They'll be in touch when they're able to provide more information."
This situation should be rare, used only when you're truly unable to communicate. If someone else must call for you multiple times, this indicates you need urgent medical attention. Consider contacting emergency services or crisis mental health support.
Many UK employers now recognise the importance of mental health support. Supportive managers will thank you for letting them know, ask if you need anything, and tell you to focus on recovery.
Some companies offer additional resources like Employee Assistance Programmes (EAPs), which provide confidential counselling and support. Your employer might mention these services when you call in. Take advantage of them—they're there to help you.
Progressive employers might check in during your absence to offer support rather than pressure you. They'll make your return to work smooth by arranging a return-to-work meeting to discuss any adjustments you need.
Unfortunately, not all employers handle mental health absences well. Some managers might seem irritated, make you feel guilty, or question whether you're "really" sick. These responses reflect their lack of understanding, not the validity of your situation.
If you face negative responses, document everything. Keep records of conversations, emails, and any inappropriate comments. This documentation protects you if the situation escalates.
Remember your legal rights. Your employer cannot discriminate against you for taking sick leave for mental health reasons. If you feel you're being treated unfairly, consider:
Don't let a difficult manager prevent you from taking the time you need. Your health is more important than any job. If your workplace consistently makes you feel unsafe discussing mental health, this might indicate a toxic environment worth leaving when you're well enough.
Your mental health day isn't a vacation—it's recovery time. The goal is helping yourself feel better, not catching up on chores or being productive. Give yourself permission to rest without guilt.
Sleep is often the best medicine for mental exhaustion. If you've been running on empty, your body needs quality rest. Create a comfortable sleep environment, avoid screens before bed, and let yourself sleep as long as you need.
Gentle activities that calm your mind help more than stimulation or stress. This might include:
Avoid alcohol and drugs, which might provide temporary relief but ultimately make mental health worse. Also avoid making major decisions while you're unwell—your judgment might be clouded by your current state.
A mental health day offers an opportunity to access professional help. If you haven't already, consider booking an appointment with your GP. They can assess your situation, provide treatment options, and connect you with mental health services.
Many areas now offer same-day GP appointments for urgent mental health concerns. Some surgeries have mental health practitioners who specialise in conditions like anxiety and depression. Don't hesitate to emphasise that your situation is urgent if you need quick support.
For comprehensive mental health assessment and treatment, services like The Healing Hub in Canary Wharf, London offer personalised therapy plans designed for your unique needs. They provide proven techniques, ongoing support, and goal-oriented sessions that address specific challenges.
NHS mental health services are available, though waiting times vary. If you need immediate help, you can:
Private therapy services often have shorter waiting times and offer flexibility in appointment scheduling. While there's a cost involved, investing in your mental health provides long-term benefits for your overall wellbeing and quality of life.
Self-care isn't selfish—it's necessary maintenance for your mental health. During your day off, practice techniques that support emotional wellbeing.
Mindfulness and meditation help calm racing thoughts and reduce anxiety. Apps like Headspace, Calm, or Insight Timer offer guided meditations for beginners. Even five minutes of focused breathing can make a difference.
Physical movement releases endorphins and reduces stress hormones. You don't need intense exercise—a gentle walk, stretching, or yoga are enough. Moving your body helps shift your mental state.
Creative expression provides an outlet for difficult emotions. Try journaling, drawing, colouring, or playing music. You don't need to be skilled at these activities—the process matters more than the product.
Social connection with trusted people provides comfort and perspective. Talking to a supportive friend or family member helps you feel less alone. However, avoid people who drain your energy or dismiss your feelings.
Limit social media and news consumption, which often increases anxiety. Constant connectivity and negative information overload strain your mental health. Take a break from screens and give your mind some peace.
Returning to work after mental health absence can feel anxious. You might worry about what colleagues think, how much work has piled up, or whether you're ready to cope. These concerns are normal.
Before your return, think about what adjustments might help you transition smoothly. Do you need to ease back with reduced hours initially? Would working from home for a few days help? Consider what would make you feel more comfortable and confident.
Contact your manager before your first day back if possible. A brief email or call to confirm your return and discuss any immediate concerns helps reduce anxiety. You might say:
"I'm planning to return to work tomorrow. I'm feeling much better and ready to come back. Could we have a brief chat when I arrive to discuss my workload?"
Many employers conduct return-to-work meetings after any absence. This isn't a punishment—it's an opportunity to ensure you're well enough to work and identify any support you need.
Your manager might ask general questions about your absence and whether you're fit to return. You don't need to provide detailed medical information. You can simply confirm you're ready to work again.
This meeting offers a chance to discuss adjustments that might help you manage better. Under the Equality Act, employers must make reasonable adjustments for employees with disabilities, including mental health conditions. Possible adjustments include:
Don't be afraid to ask for what you need. Employers benefit when workers have the support necessary to perform well. Clear communication about your needs helps prevent future absences.
Coming back to a mountain of work feels overwhelming. Talk with your manager about priorities and realistic timelines. You can't catch up on everything immediately.
Focus on urgent tasks first. Let less important items wait. If your workload is genuinely unmanageable, say so. Your manager might redistribute some tasks or extend deadlines.
Pace yourself during your first week back. Take regular breaks, eat properly, and avoid working through lunch. Going straight back to old patterns of overwork will quickly undo your recovery.
Recovery doesn't end when you return to work. Continue prioritising your mental health through ongoing self-care and clear boundaries.
Leave work at work when possible. Avoid checking emails outside hours unless absolutely necessary. Use your annual leave for actual holidays. Say no to additional responsibilities if you're already stretched.
Monitor your stress levels and warning signs. If you notice symptoms returning, take action early. Talk to your manager, adjust your workload, or book a therapy session before things escalate.
Regular check-ins with mental health professionals help maintain your wellbeing. The Healing Hub offers ongoing support through regular sessions, helping you practice techniques and adjust goals as your needs change.
Prevention is easier than cure. Building sustainable work habits reduces the likelihood of future mental health crises.
Set realistic expectations for what you can achieve. Perfectionism and overwork contribute to burnout. Good enough is often truly good enough.
Establish work-life balance by protecting your personal time. Schedule activities you enjoy and treat them as important as work commitments.
Develop healthy coping strategies before you need them. Regular exercise, good sleep habits, social connections, and stress-management techniques build resilience.
Recognise your limits and communicate them. Saying no to unrealistic demands isn't weakness—it's wisdom.
Just as you'd see a dentist regularly for dental health, ongoing mental health support maintains emotional wellbeing. You don't need to be in crisis to benefit from therapy.
Regular therapy sessions provide space to process stress, develop coping skills, and address problems before they escalate. The Healing Hub offers comprehensive assessments to identify your needs, then creates personalised therapy plans using proven techniques.
Their approach includes:
Having a mental health professional you trust makes it easier to reach out when difficulties arise. You already have an established relationship and don't need to explain your history from scratch.
When you're ready, consider contributing to better mental health culture at your workplace. This might include:
Creating mentally healthy workplaces benefits everyone. Employers with good mental health support have lower absence rates, better retention, and more engaged employees.
The NHS provides free mental health support through various channels:
Access NHS services through your GP or by self-referring to talking therapies services in your area. Visit NHS.uk for more information.
Private services offer shorter waiting times and flexible appointments. The Healing Hub provides comprehensive mental health support in Canary Wharf, London, including personalised therapy, assessments, and wellness workshops.
They work with individuals to create customised treatment plans addressing unique needs and goals. Their proven techniques and ongoing support help people navigate life's challenges effectively.
Check what mental health support your employer offers:
No, you don't need to specify mental health as your reason for absence. Saying you're "unwell" or have a "health issue" is sufficient. However, being open about mental health might help your employer provide better support.
The decision depends on your comfort level and your workplace culture. If your employer is supportive of mental health, being honest might lead to helpful adjustments. If you sense stigma or discrimination, keeping details private might feel safer.
No, taking sick leave for mental health cannot legally result in dismissal. UK employment law protects workers who take legitimate sick leave. Dismissing someone for mental health absence could constitute disability discrimination.
However, employers can address absence issues if they become excessive or if you don't follow absence reporting procedures. They might implement absence management processes, but these should be supportive rather than punitive.
There's no legal limit on sick leave for mental health. You can take as much time as you need to recover, subject to your company's sick pay policy.
Your statutory right to Statutory Sick Pay (SSP) lasts up to 28 weeks in any three-year period. Many employers offer more generous company sick pay. Check your contract or employee handbook for details.
If you need frequent mental health days, this might indicate you need more comprehensive treatment or workplace adjustments. Speak with your GP and consider whether your current role is sustainable for your wellbeing.
If you feel better during your sick day, that's great—the rest worked. You don't need to feel guilty about recovering quickly. Mental health can fluctuate rapidly, and sometimes one day of rest is exactly what you needed.
You could return to work the next day as planned, or you could take the full time you originally indicated. There's no requirement to return early just because you feel a bit better.
Your employer can contact you during sick leave, but they should keep communication minimal and supportive. They might need essential information about work matters or want to check how you're doing.
You're not obligated to respond to work emails or phone calls while off sick. Set boundaries about communication. You might agree to one weekly update call rather than constant messages.
If contact from work increases your stress, inform your manager that you need space to recover. If they continue contacting you excessively, this could constitute harassment.
Understanding how to call out of work for mental health empowers you to prioritise your wellbeing without fear. You have legal rights, and you deserve time to recover when you're struggling.
Mental health conditions are real illnesses requiring the same respect and care as physical health problems. Taking time off for mental health isn't weakness—it's responsible self-care that prevents more serious problems developing.
Millions of UK workers face mental health challenges. Many have walked this path before you and successfully navigated taking time off, getting support, and returning to work stronger.
If you're struggling to cope with work demands, feeling overwhelmed, or experiencing symptoms of anxiety, depression, or burnout, take action today. Call your GP, reach out to mental health services, or contact a therapist who can provide professional support.
The Healing Hub offers comprehensive mental health support for people navigating work-related stress and mental health conditions. Their personalised approach ensures treatment matches your unique situation and goals.
Don't wait until you reach breaking point. If you're reading this article because you're considering taking a mental health day, trust your instincts. Your mental health is telling you something important. Listen to it.
Call out of work if you need to. Rest. Seek support. Recover. Your wellbeing matters more than any single day at work. Future you will thank present you for making this choice.
The Healing Hub provides comprehensive mental health services in Canary Wharf, London:
✓ Comprehensive Assessments to understand your unique needs
✓ Proven Techniques including cognitive behavioural therapy and mindfulness
✓ Ongoing Support throughout your recovery journey
✓ Goal-Oriented Sessions tailored to your personal challenges
Contact The Healing Hub Today:
Address: 707, Sierra Quebec Bravo, 77 Marsh Wall, London, England, E14 9SH
Phone: 020 3105 0908
Email: info@thehealinghubwellness.co.uk
Opening Hours:
Monday to Friday: 8:30 AM – 5:30 PM
Weekend appointments available
Whether you're dealing with work stress, anxiety, depression, or burnout, professional support makes recovery easier. Contact The Healing Hub to discuss how their personalised therapy can help you regain control of your mental health and thrive both at work and in life.
Your mental health matters. Take the first step toward support today.
The Healing Hub Mental Wellness Ltd is dedicated to promoting emotional well-being and personal growth.
.jpg)
Regulated by:
Reg Ref: ZB818691
