How To Request a Mental Health Day at Work (with Email Templates)

To request mental health support at work, start by understanding your rights, preparing your request, and deciding whether to communicate in person or via email. Only 38% of employees feel comfortable using their company’s mental health services, as reported by the National Alliance on Mental Illness (NAMI) in “The 2024 NAMI Workplace Mental Health Poll”.

Taking a mental health day is important for preventing burnout, restoring productivity, and maintaining balance; however, many employees feel uncertain about how to request one. 

Why Should You Take a Mental Health Day?

Taking a mental health day is important because it allows you to recover from stress, prevent burnout, and improve focus at work. Mental well-being is just as critical as physical health, and setting aside time for rest helps you re-energize and gain clarity. You boost overall productivity and strengthen your work-life balance by prioritizing mental health.

Nearly half (45%) of workers in the Los Angeles area note low stress levels at work compared to 34% nationally. However, 20% of LA workers report extreme work stress compared to 17% nationally. The mean average daily stress rating from work for LA workers is 4.6 (on a 1-10 scale), according to the “ Stress in America Los Angeles Report” by the American Psychological Association (APA).

Many employees feel guilty about taking a day off, but doing so is an investment in long-term performance. Recognizing that rest is necessary ensures you return to work more motivated and prepared to handle responsibilities effectively.

How to Ask for a Mental Health Day

To ask for a mental health day, review workplace policies and your state’s sick leave laws. In California, for example, Paid Sick Leave (PSL) laws allow you to use sick leave for both physical and mental health needs, even without a diagnosed condition. Asking for a mental health day off work is anxiety-inducing, especially if you work at a company that doesn’t seem to be favorable of them.

Here are some steps on how to request a mental health day:

1. Know your rights: If you’re hesitant to ask for a mental health day off due to potential pushback you get from your employer, it is reassuring to know your company’s time off policy and your state’s Paid Sick Leave (PSL) law. California’s PSL law specifies that paid sick leave is used when you are recovering from both physical and mental illness. And this doesn’t necessarily mean you need to have a diagnosed mental illness to use sick leave.
2. Contact your work as soon as possible: This is hard because sometimes mentally hard days come up randomly, like a fever would. But if you anticipate when you’ll need a mental health day off, try your best to give notice about your absence as soon as possible. This gives your colleagues time to prepare and adjust for your leave.
3. Assess what you’re comfortable sharing: It’s easy to feel pressured to give a detailed explanation for your request, but when it comes to taking PTO and sick leave, you keep it as vague as you’d like. Your PTO is yours, and employers generally have to allow the use of paid sick leave even without the employee providing details or producing a doctor’s note. But depending on the culture of your company or who your employer is, you feel compelled to disclose more, and that’s fine too. Either way, make sure to keep your explanation brief and professional.
4. Plan out your words: It is nerve-wracking to ask for a mental health day off, especially when you are already feeling emotionally overwhelmed. Planning out what you’re going to say builds the confidence you need to ask for what you deserve.

Mental Health Day Email Templates

To request a mental health day by email, use clear, professional language while adjusting the level of detail based on your comfort. Below are sample templates for common scenarios:

Without the Details

Requesting in Advance with PTO

Hi [SUPERVISOR’S NAME],

Just letting you know that I will be taking a personal day on [DATE], so I will be out of the office. I will make sure to wrap up any pressing responsibilities before then so that everything will still run smoothly during my absence.

Let me know if you have any questions.

Thanks!

[YOUR NAME]

Requesting Unexpected Sick Leave

Hi [SUPERVISOR’S NAME],

Unfortunately, I am feeling unwell and will need to take a sick day today, [Date]. I have notified [COWORKER], and [she/he/they] will be able to take care of anything urgent that comes up.

Thanks for your understanding,

[YOUR NAME]

With the Details

Requesting in Advance with PTO

Hi [SUPERVISOR’S NAME],

I’d like to request a mental health day on [DATE]. I am having trouble maintaining my ideal level of productivity at work, and would like to take the day off to recharge and focus on my mental well-being. I will wrap up and address any time-sensitive matters beforehand so that everything will still run smoothly during my absence.

I want to better position myself to do my best work for both this company and my coworkers, so I would greatly appreciate your support. Let me know if you have any questions or concerns I need to address.

Thanks!

[NAME]

Requesting Unexpected Sick Leave

Hi [SUPERVISOR’S NAME],

Unfortunately, I am struggling with my mental health today and need to take a sick day. I have notified [COWORKER], and [she/he/they] will be able to take care of anything urgent that arises.

I anticipate coming back tomorrow in a better place to bring my best work. Thank you for your understanding!

Best,

[YOUR NAME]

Can’t Take a Mental Health Day Off Work?

If you cannot take a mental health day, do look for smaller ways to protect your well-being. When paid leave or PTO is unavailable, you can still:

• Take short breaks during the day
• Step outside for fresh air or a walk
• Practice mindfulness or breathing exercises
• Limit after-hours work communication
• Delegate or postpone non-urgent tasks

These small adjustments create space for recovery and enable you to maintain balance even when a full day off is not possible.

How to Talk to Your Manager About Mental Health

Talking to your manager about mental health is important because open communication builds trust and reduces stigma.

If you need ongoing support at work, consider:

• Choosing the right time for the conversation, ideally when your manager is not under pressure
• Using straightforward language to describe challenges without oversharing personal details
• Focusing on solutions, such as flexible scheduling or workload adjustments
• Framing the conversation around how support bolsters your performance and productivity

You strengthen your professional relationship while ensuring your mental health needs are acknowledged by communicating openly.