Taking a mental health day is important – here’s how to ask for one

Sezen Bakan
Jun 12, 2023, updated Jun 12, 2023

It's important to remember that Australia is a safe country, Dr Ahmed said. Photo: Getty Photo: Getty

With mental health awareness rising, more workers are looking to take time off even when they’re not physically sick – but many find themselves confronted by the old-school stigma over taking time off work for a ‘me’ day.

Taking a mental health day means a day off from work to reduce stress and prevent burnout, something which the World Health Organisation recognises as a syndrome resulting from “chronic workplace stress”.

Seek data released in 2022 shows 67 per cent of employees have felt burnt out, with 36 per cent having left a job due to the phenomenon.

A 2021 survey by Australian unions found more than one in five employees said they suffered a mental health issue due to work.

A third of Australian workers have taken time off for mental wellbeing reasons, but more than half of these people have hidden the real reason for taking the time off, Seek data shows.

Is taking a break important?

Organisational psychologist Amantha Imber said depending on the type of boss and workplace culture, employees could still face some stigma for taking a day off to care for their mental health rather than their physical health.

But doing so can be extremely important, as poor mental health can even manifest itself in your physical condition.

“If someone’s constantly getting sick, it suggests that they’re probably not feeling at their best, which is why they’re continually picking up bugs,” Dr Imber said.

Other signs that it might be time to take a quick break is constantly feeling tired and flat or demotivated moods.

Australian unions said a mental health day counts as a sick day; whether it be unpaid or paid leave, you have a right to be absent from work if you are unwell.

Some workplaces will require evidence of needing personal leave and ask for medical certification, but most GPs will be happy to provide you with one for a mental health day, and they can be as vague as noting a ‘medical condition’.

How do you ask for a mental health day?

If you have a good relationship with your manager, and you know they are empathetic and caring, Dr Imber said honesty is the best policy when asking for a mental health day.

“I always really appreciate it when people just come to me with how they’re feeling and what they need, because while leaders and managers can look out for the signs, they’re not mind readers,” she said.

“Wherever possible, do be honest, and do proactively communicate how you’re feeling.”

But if you feel like your boss won’t be understanding, she suggested going to the HR department instead to get advice, if your workplace has one.

Seek resident psychologist Sabina Read said you don’t need to disclose why you would like time off, and there’s no need to overshare the details.

Instead, you could say you’re currently struggling with a few things and would like to take a day or two off to recalibrate.

“It can be useful to say that you think time off will help not only you, but your productivity and output, and therefore help your manager and the team as well,” Ms Read said.

What should you do on your break?

What you do during your time off should be personal to you – everyone relaxes and refreshes differently.

“For some people, that might be just sitting on the couch reading all day; for another, that might be going for a really long hike or walk in nature,” Dr Imber said.

“So I think it is just understanding what’s going to be really rejuvenating, and replenishing, and re-energising for you, and [doing] that.”

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