How to Ask for a Mental Health Day Without Guilt or Awkwardness

Alec Smith
Jun 3
5 min read

Some days, getting through work feels manageable. Other days, it feels like a mountain you’re not sure you can climb.

You wake up feeling exhausted. Your body’s heavy, your thoughts are foggy, and even small tasks feel overwhelming. The idea of pushing through another workday feels impossible — and yet, the thought of asking for a mental health day brings a surge of guilt, dread, and second-guessing.

“Will my manager think I’m not coping?” “Shouldn’t I just tough it out like everyone else?” “Do I really need a day off, or am I just being dramatic?”

Maybe it’s not a breakdown. Maybe it’s just a quiet, persistent flatness — the kind that makes it hard to care, focus, or feel like yourself. That subtle sense of being worn down, and unsure if you're really allowed to pause.

Here’s the thing: we don’t leave our humanity at the door when we start work. We bring our whole selves — our stress, our emotions, our health, and the realities of life. And life, as you know, can be turbulent. Unexpected things happen. Energy dips. Emotions swell. Some weeks are simply harder than others.

Taking care of yourself when that happens isn’t indulgent — it’s part of being human. It’s part of working sustainably. You wouldn’t question needing a day off if you had the flu. Mental health is no different.

These thoughts are more common than you think — especially for professionals who are used to holding it all together. They’re rooted in a culture that often glorifies pushing through, even when our minds and bodies are asking us to stop.

But here’s the truth: taking care of your mental health isn’t weakness. It’s responsibility. It’s strength. And it’s essential — for your wellbeing and for your ability to perform at your best over the long term.

A Practical Guide to Requesting a Mental Health Day

Asking for a mental health day is rarely just about time off. For many people — especially high performers — it can stir up deep discomfort.

You might worry that people will think you’re not coping. That you’ll seem unreliable or weak. That your team will resent the extra burden. You might even judge yourself: “I should be able to handle this.”

But here’s the truth: feeling this way doesn’t mean something is wrong with you. It means you care. About your work. About your reputation. About others.

And that’s why this conversation can feel so heavy — not because you’re broken, but because you’re trying to hold everything together alone. This guide is here to help you have that conversation with clarity, confidence, and self-respect — without over-explaining, apologising, or abandoning yourself.

1. Use Simple, Clear Language — and Respect Your Privacy

You don’t owe anyone a full breakdown of your emotional state. In fact, being concise protects your boundaries while communicating your needs. Try something like: “I need to take a personal day to focus on my wellbeing. I’ll be back on [insert day] ready to re-engage.”

In many workplaces, “personal day” is all you need to say. While some teams support mental health openness, others don’t — and it’s okay to protect yourself by using neutral language.

2. Understand What You're Entitled To — and Claim It Without Guilt

In Australia, personal leave covers both physical and psychological health. Needing rest, support, or space to regroup is just as valid as needing time to recover from the flu.

Still, shame might whisper: “I’m letting the team down.” You’re not. You’re making sure you can keep showing up long term.

3. If You Can, Plan Your Day Thoughtfully

Mental health days aren’t only for when you’re at breaking point. When used proactively, they help prevent burnout and emotional spirals before they take over.

If possible, choose a low-impact day and give notice. This isn’t about people-pleasing. It’s about creating a day that actually feels restful — not guilty.

4. Mental Health Days Protect Performance — Not Undermine It

High achievers often fear taking a day off will make them seem weak or incapable. But the research is clear: people perform better when they’re well. Taking a pause before symptoms escalate protects your performance, your credibility, and your wellbeing.

5. You Don’t Have to “Deserve” It — Preventative Care Is Enough

One of the healthiest uses of a mental health day is catching yourself early: when you notice irritability, disconnection, restlessness, or flatness creeping in. Don’t wait for a breakdown. Honour the warning signs.

Mental Health Days: A Common and Necessary Practice

If you’ve ever felt unsure about whether it’s “okay” to take a mental health day, the numbers speak for themselves.

2 in 5 Australians (42.9%) have experienced a mental health disorder in their lifetime, with 1 in 5 (21.5%) reporting symptoms in the past year alone
Psychological injury claims now account for 9% of all serious workers’ compensation claims in Australia — a figure that’s risen nearly 37% over the past five years.
Mental health conditions cost Australian businesses an estimated $17 billion per year in absenteeism, reduced productivity, and turnover. (Sources: ABS, 2023; Safe Work Australia, 2023; Productivity Commission, 2020)

Mental health days aren’t indulgent. They’re a practical and necessary response to a very normal part of the human experience — stress, overwhelm, and emotional fatigue. When mental health concerns go unaddressed, the consequences ripple outward:

Presenteeism — showing up but struggling silently — leads to higher error rates, lower output, and impaired decision-making.
Absenteeism tends to increase over time as unresolved stress accumulates.
Burnout undermines engagement, creativity, and leadership potential.
And untreated mental health issues can strain relationships with colleagues, impact confidence, and reduce long-term career satisfaction.

Just like a physical illness, mental health issues don’t disappear through willpower alone. Taking time out — especially early — can prevent a longer and harder recovery later. Mental health days are not only valid. They’re necessary. They protect your capacity to function, contribute, and thrive at work and in life.

Conclusion

You weren’t meant to operate on empty. Taking a mental health day isn’t stepping away from your responsibilities — it’s stepping toward a more sustainable way of living and working. If you’re feeling overwhelmed, depleted, or simply not like yourself, you don’t have to push through alone.

If you’re feeling overwhelmed, depleted, or simply not like yourself, you don’t have to push through alone. Therapy can help you make sense of what’s going on beneath the surface — and support you to move forward with greater clarity, strength, and self-trust.

About the Author

I’m Alec — a registered psychologist working with professionals who often appear fine on the surface, but underneath are running on empty. I offer therapy and coaching designed to help high-functioning individuals: