How to ask for a mental health day at work: scripts and a short plan that protects your wellbeing

I’ve learned that asking for a mental health day can feel oddly vulnerable — like you’re admitting you’re not managing, or that you’re less committed than your colleagues. I want to reassure you: taking care of your mental health is a responsible, proactive step. Over the years I’ve asked for time off for burnout, anxiety and overwhelm, and I’ve refined a simple approach that protects both my wellbeing and my professional reputation. Below I’ll share practical scripts, a short plan you can follow, and tips to make the conversation easier and clearer for everyone involved.

Why ask — and why it’s okay to be direct

First, it helps to name why you’re asking. Mental health days are not indulgences; they’re recovery time that prevents longer-term absence. When I take one, I’m aiming to return calmer, clearer and more productive. Framing the request as a preventative, health-focused action makes it easier for managers to see it as sensible and responsible.

If you’re worried about how it will look, remember: companies increasingly recognise mental health as part of overall wellbeing. Many organisations (and laws, depending on your location) protect the right to sick leave for mental health reasons. You don’t need to overshare details — a clear reason and a plan for your absence are usually enough.

Simple scripts you can use

Below are short, adaptable scripts depending on how formal or informal your workplace is. Use the one that fits your relationship with your manager and your company culture.

Direct and professional (email or message)

“Hi [Manager’s name], I’m not well today and need to take a sick day to focus on my mental health. I’ve updated [colleague] on the urgent items and will be back at work on [date]. Please let me know if you need anything from me before then.”

Casual / immediate (chat, Slack, quick call)

“Hey [Name], I’m feeling really overwhelmed and need to take a mental health day today. I’ll check messages tomorrow, and I’ve asked [colleague] to cover the urgent stuff.”

If you prefer to be vague (no label “mental health”)

“Hi [Name], I’m unwell and need to take a sick day today. I’ll update [colleague] and catch up tomorrow.”

For pre-booked time (a planned day off)

“Hi [Name], I’d like to request a day off on [date] for health reasons. I’ll ensure [project/task] is covered and will be available for urgent matters by phone/email if needed.”

Quick plan to protect your wellbeing while you’re off

A mental health day is most useful when it’s intentional. Here’s a short plan I use to make sure the day actually helps me rest and reset.

Morning: Reset your environment — Turn off work notifications, close your laptop and create a calm space. I make a cup of tea, open a window and do a short breathing practice (5–10 minutes) using the Breathworks or Headspace app.

Midday: Gentle movement — A short walk, some stretching or a restorative yoga sequence helps release tension. I like 20–30 minutes of gentle movement rather than intense exercise.

Afternoon: Nourish and create low-effort joy — Cook a simple, nourishing meal (a soup or a one-pan dish). Put on a comfort playlist or an audiobook. Reading something light or practising a creative hobby for 30–60 minutes helps shift the mind.

Evening: Wind-down routine — Limit screens an hour before bed. I use a short guided meditation from Calm or a podcast like The Happiness Lab, then journal three things I’m thankful for — it helps prevent rumination at night.

What to prepare before you ask

Preparation reduces anxiety around the conversation and makes it easier for your team to support you.

Cover immediate responsibilities — Tell a colleague what needs attention, share access to documents, and leave brief notes outlining priorities.

Set boundaries — Decide in advance whether you’ll check messages and how available you’ll be. If you want to be completely offline, say so. If you’ll be reachable for urgent matters only, state that.

Know your rights and company policy — If your employer has a wellbeing or sick-leave policy, read it so you understand the process. In the UK, for instance, sick leave policies and the NHS guidance can be helpful context when you need validation.

How to handle follow-up questions

You might get questions like “Are you okay?” or “Will you be back tomorrow?” You don’t have to disclose specifics. Keep responses short, honest and boundary-setting.

Examples:

“I’m taking today to rest. I appreciate your concern.”

“I’ll check in tomorrow and update you if I need more time.”

“I’m getting support and wanted a day to focus on my health.”

If you feel pressured to give more detail than you’re comfortable with, it’s fine to say: “I prefer to keep the details private, but I appreciate your support.”

When to involve HR or ask for longer support

If your mental health struggles are ongoing, repeated short absences may need a different approach. Speaking with HR or occupational health can help set up reasonable adjustments — flexible hours, workload changes, or formalised time off. In many workplaces, these conversations are confidential and designed to support you staying in work sustainably.

I found it helpful to frame the conversation around solutions: “I want to stay effective in my role and think a temporary reduction in meetings/adjusted deadlines would help.” Bringing a short proposal makes it easier for managers to act.

Practical tools I recommend

Over time I’ve leaned on a few accessible tools that help me make the most of a mental health day:

Headspace/Calm — Short guided meditations and sleep stories for winding down.

Breathwork apps — Simple breathing exercises to settle panic or overwhelm.

NHS (or local health services) — For guidance on rights, sick leave and local mental health resources.

Talkspace/BetterHelp — Online therapy options if you want regular support without long waiting lists.

Using these tools alongside a restful day can make the difference between a fleeting pause and a real reset.

Asking for a mental health day can feel brave, but remember: you’re not asking for permission to be whole. You’re taking a necessary step to preserve your ability to do your work and live your life well. Be kind to yourself in the process — and plan the day so it gives you what you need.