How to Ask Your Boss for a Mental Health Day

“Nearly 1 in 4 Australians experiences a mental disorder in any given year.” That’s not a headline from overseas – it’s straight from the Australian Bureau of Statistics’ National Study of Mental Health and Wellbeing, which found that 21.5% of people aged 16–85 had a diagnosable mental disorder in the previous 12 months.

At the same time, mental health conditions now make up a rapidly growing share of serious workers’ compensation claims, and they keep people away from work almost five times longer than physical injuries.

So if you’ve ever stared at your laptop, exhausted and on the brink of tears, wondering, “Can I really take a mental health day off… or will my boss think I’m being soft?” — you are very far from alone.

In this article, we’ll walk you through exactly how to ask your boss for a mental health day – without guilt, without oversharing, and without breaking any rules around requesting sick leave. We’ll cover:

• What a mental health day actually is (and isn’t)
• Your rights under Australian workplace laws
• Simple scripts you can use to request a sick day for stress or mental health
• When you might need a medical certificate for stress or burnout leave
• What to do on your day off so it genuinely helps
• How telehealth services like ours at NextClinic can support you with online medical certificates and consultations if needed

Whether you’re teetering on burnout, managing anxiety or depression, or just know you’re not okay, this guide is designed to help you navigate workplace mental health in a clear, practical and compassionate way.

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1. What exactly is a “mental health day off”?

A mental health day off is a day you take away from work because your psychological wellbeing needs it – just as you’d stay home with a bad flu, migraine or stomach bug.

It might be because:

• You’re experiencing intense stress, anxiety or panic
• You’re not sleeping and can’t think straight at work
• You’ve been feeling low, tearful or numb for weeks
• You’re on the edge of burnout and errors are creeping in
• You’re dealing with a personal or family mental health crisis

Australian mental health organisations like Beyond Blue point out that anxiety and depression are extremely common – anxiety conditions affect around 1 in 4 people at some point, depression around 1 in 7 – and they’re treatable.

In other words:

"Mental health is health."

Taking a day off because your mind is struggling is no less legitimate than taking a day off for a sprained ankle.

On our own blog at NextClinic, we’ve written about recognising stress and burnout in everyday life – things like constant exhaustion, irritability, headaches, dread of work, and feeling emotionally “snappy” over minor things. If that sounds familiar, a mental health day isn’t indulgent; it’s preventative care.

2. Your rights in Australia: sick leave for mental health

Before you even start drafting that email or text to your boss, it helps to know where you stand legally.

Under the National Employment Standards (NES), full‑time employees in Australia are entitled to 10 days of paid sick and carer’s leave per year, with part‑timers getting it on a pro‑rata basis. This leave can be used when you’re “unfit for work because of personal illness or injury” – and that explicitly includes mental health conditions.

A few key points:

• Mental health counts as “illness”

Anxiety, depression, severe stress, adjustment disorders, burnout-related conditions – these all fall under “personal illness or injury” for the purpose of sick leave.

• You don’t have to be hospitalised or have a severe diagnosis

If your symptoms mean you’re genuinely not fit to work safely or effectively, sick leave is appropriate – even if it’s “just one really bad day” in a bigger picture of stress.

• Carer’s leave can apply to mental health too

You can use your personal leave balance to care for an immediate family or household member who is ill or facing an unexpected emergency – that includes acute mental health crises.

• Casual employees

Casuals generally don’t receive paid sick leave, but they can usually take unpaid carer’s leave, and are still protected from being punished for taking leave they’re entitled to.

• Your employer can request evidence

The Fair Work Ombudsman explains that employers are allowed to ask for evidence such as a doctor’s certificate or a statutory declaration, even for a single day, depending on your workplace policy.

Crucially, your medical details are private. If you do get a medical certificate, it doesn’t need to say “anxiety”, “depression” or “burnout”. It can simply say you are “unfit for work for medical reasons”, and that is completely valid. Our doctors at NextClinic issue certificates in exactly this way – they confirm you’re unfit, but don’t reveal your diagnosis to your boss.

3. Do you actually need a mental health day? A quick self‑check

Sometimes we’re tempted to power through because “it’s just a busy week” or “everyone else seems to be coping”. But there are clear warning signs that your mind and body are asking for a break.

You might benefit from a mental health day off if you’re noticing:

• You wake up more tired than when you went to bed
• You feel on the verge of tears at work, or cry in the bathroom/toilet cubicle
• Your heart races, you feel shaky or panicky at the thought of going in
• You’re making uncharacteristic mistakes or forgetting simple things
• You’re unusually irritable with colleagues, family or customers
• You dread work so much on Sunday night that you feel physically sick
• You’re relying heavily on caffeine, alcohol or other substances to “cope”
• You feel emotionally numb and disconnected from everything

Longer-term signs of burnout can include complete exhaustion, cynicism, feeling trapped, and ongoing sleep disturbances – which we unpack in more detail in our “Burnout or Just Tired?” article.

Ask yourself:

"“If a friend described how I’m feeling right now, would I tell them to push through – or to take a proper break?”"

If your honest answer is “Take a break, mate”, then it’s time to treat yourself with the same care.

If your symptoms have been going on for weeks or months, are getting worse, or you’ve had any thoughts of self‑harm, that’s a flag to go beyond a single mental health day and talk to a GP or mental health professional as soon as you can. Our post on anxiety disorders also covers when to seek more structured treatment and what options exist in Australia.

4. Step‑by‑step: how to ask your boss for a mental health day

Okay, let’s get practical. Here’s a simple, structured way to approach requesting sick leave for a mental health day.

Step 1: Check your workplace policies

Before you reach out:

• Flick through your contract, enterprise agreement or staff handbook
• Look up the leave policy on your intranet (if you have one)
• Note:
  • Who you’re meant to notify (line manager, rostering team, HR, etc.)
  • How you should notify them (phone call, SMS, email, HR system)
  • Whether your employer normally asks for a medical certificate (and after how many days)

Some workplaces even explicitly mention workplace mental health and encourage people to take time off early, before they hit crisis. Others may still phrase everything as “sick leave”, but remember that stress-related conditions absolutely qualify. We go into this in more depth in our article “Is Stress a Justifiable Reason for Sick Leave?”.

Step 2: Decide how much you want to share

You absolutely do not have to tell your boss your diagnosis.

You can keep it general and still be honest:

• “I’m unwell and not fit for work today.”
• “I’m experiencing a health issue and need to take sick leave.”
• “I’m not well enough to come in and will be taking a sick day.”

That’s usually all that’s required.

If you have a supportive manager and feel comfortable, you might choose to be a little more specific so they can better support you (for example, adjusting workload, reducing overtime, or allowing flexible hours):

• “I’ve been dealing with high levels of stress and anxiety, and my GP has advised I take today off to rest and reset.”

But this level of detail is optional. For many people – especially if your workplace culture isn’t great around mental health – it’s safer to keep it to “medical reasons” and leave it at that. Your medical certificate can also be general, and our certificates at NextClinic are written that way by default to protect your privacy.

Step 3: Choose timing and channel

Australian workplace law says you need to let your employer know “as soon as practicable” that you’re taking sick leave, and let them know how long you expect to be away.

In real life, that might look like:

• Calling or texting before your shift starts
• Logging into your HR portal as early as you can
• Sending an email first thing in the morning if your workplace relies on email

If you’re in the middle of a panic attack or can’t speak without crying, it’s perfectly okay to use SMS or email instead of a phone call.

Step 4: Use a simple script

Here are some ready‑to‑go scripts you can adapt.

Same‑day sick leave – text / instant message

"“Hi [Name], I’m unwell today and not fit for work, so I need to take a sick day. I’ll keep you updated about tomorrow once I see how I’m going. Thanks, [Your name].”"

Same‑day sick leave – email

"Subject: Sick leave – [Your Name] Hi [Name], I’m unwell today and not fit to work, so I’ll be taking a sick day under my personal leave. I’ll check in later today or tomorrow morning about my capacity to return. Please let me know if you need any documentation. Kind regards, [Your name]"

If your employer normally expects a phone call

If you can manage a short call, you might say:

"“Hi [Name], it’s [Your name]. I’m calling to let you know I’m unwell and not fit for work today, so I’ll be taking a sick day. I’ll update you about tomorrow once I know more.”"

You don’t need to justify, apologise excessively, or give a long story. Short and clear is usually best.

If you know in advance you’ll need the day

Sometimes you can see a crash coming – for example, you have a string of big deadlines, a medical appointment, or you and your GP have agreed you should take a specific day off.

In that case, you might say:

"“Hi [Name], I’ve been advised by my doctor to take [date] off for health reasons. I’d like to book that as sick leave now so we can plan around it. I’ll make sure [project/task] is handed over before then.”"

Step 5: If you’re scared your boss will judge you

You’re not imagining it – many Australians still feel awkward talking about mental health, especially at work. Recent research found that over half of Australians have wanted to talk about their mental health but didn’t, and around one in four felt the conversation would be too uncomfortable.

Some tips if you’re anxious about your boss’s reaction:

• Stick to the facts: you are unwell and not fit for work. That’s enough.
• Refer to policy, not emotion: “I’m taking a sick day under my personal leave entitlement” instead of “I just can’t cope.”
• Offer a basic handover: “My main priority today was X; I’ve left notes in [location] so someone can pick it up if needed.”
• Keep your tone calm and neutral: you’re not asking for a favour; you’re exercising an entitlement.

If your employer reacts badly, keep a record of what was said (email follow‑up helps) and consider talking to HR, your union, or getting advice from the Fair Work Ombudsman.

Step 6: When you might need a medical certificate for stress

Many Aussie workplaces now simply expect a medical certificate after one or two days off – sometimes even for a single day. Our burnout article notes that employers can request evidence for even short absences, and it’s not unusual for them to do so.

You’re more likely to be asked for a certificate if:

• You’re taking multiple days off in a row
• You’ve had several recent sick days
• Your enterprise agreement or company policy explicitly says so
• There are performance or attendance concerns already being discussed

That’s where a medical certificate for stress or another mental health condition comes in. As we explain in our post “Is Stress a Justifiable Reason for Sick Leave?”:

• Stress (or a stress‑related condition) can absolutely be the reason for a medical certificate
• The certificate does not have to list “stress” if you’d prefer privacy — it can state you’re unfit for work due to a medical condition
• Your rights around stress leave are basically the same as any other sick leave, provided you follow the proper process

If you can’t face a GP waiting room, or you’re in a regional area with limited appointments, we can help with this online.

At NextClinic, you can request:

• A single‑day or two‑day online medical certificate for work
• A telehealth consultation if you need longer time off or more detailed support

Our Australian‑registered doctors review your situation, and if you’re genuinely unfit for work, they’ll issue a certificate you can email straight to your employer.

5. What to actually do on your mental health day off

Taking the day is step one. But what you do with it can make the difference between feeling slightly less frazzled and genuinely reset.

Here’s what a helpful mental health day usually includes:

1. Real rest (not “pretend” rest)

• Sleep in if you need to
• Take a nap
• Stay in comfy clothes
• Turn on “Do Not Disturb” for work emails and Slack/Teams

If you spend the whole day half‑working from your bed, it’s not really a day off – it’s unpaid overtime.

2. Gentle movement

You don’t have to go hard at the gym. Try:

• A slow walk around your block or local park
• Gentle stretching or yoga from YouTube
• Sitting outside for 10–15 minutes to get some sunlight

Movement helps your nervous system unwind and can ease anxiety.

3. Supportive connection

Mental health organisations consistently emphasise the power of simple human connection – it’s the same idea behind campaigns like R U OK? Day, which encourages Aussies to check in with each other.

On your day off, consider:

• Calling or texting a trusted friend or family member
• Letting someone close to you know you’re struggling a bit
• Asking a partner or housemate to help with practical things (cooking, school drop‑off, etc.)

4. Getting professional help started (if you need it)

If this mental health day is part of a bigger pattern, use the time to:

• Book a GP or telehealth appointment to talk about how you’re feeling
• Ask about a Mental Health Treatment Plan and Medicare‑subsidised psychology sessions
• Write down key symptoms and how long they’ve been going on

If your GP recommends referrals to a psychologist or psychiatrist, we can also help with specialist referrals through our telehealth consultations, so you’ve got a clear next step.

5. Calming your environment

Small tweaks can make your home feel more like a retreat:

• Tidy one small area (your bedside table, not the whole house)
• Put your phone in another room for a few hours
• Choose relaxing, familiar TV or music – nothing too intense or distressing

6. Avoiding the traps

Try to avoid:

• Spending the whole day doom‑scrolling bad news or workplace chat
• Binge‑drinking or using other substances to “switch off”
• Beating yourself up about not being “productive”

Your goal that day is recovery, not ticking off a long to‑do list.

6. When one mental health day isn’t enough: burnout leave and longer‑term support

Sometimes you wake up the next morning and feel noticeably lighter. Other times, the fog lifts only slightly – or not at all.

That can be a sign you’re not just “having a rough week”, but edging into burnout or a more persistent mental health condition.

Safe Work Australia reports that serious workers’ compensation claims for mental health conditions have almost doubled over the past decade, and these claims involve a median of well over 30 weeks off work – far longer than physical injuries. In other words, when things get bad, they can get really bad.

You might need longer stress leave or a more comprehensive plan if:

• You feel exhausted all the time, even after weekends or holidays
• You’ve lost interest in almost everything you used to enjoy
• You’re struggling to function at work most days, not just occasionally
• You dread going in so much you fantasise about just quitting on the spot
• You’ve had thoughts like “What’s the point?” or that others would be better off without you

In these situations, it’s important to:

1. See a GP
   • Talk honestly about how you’re feeling
   • Ask whether time off work is clinically advisable
   • Discuss options like a Mental Health Treatment Plan, medication, or referrals
2. Address workplace factors

If your stress is driven by bullying, harassment, unsafe workloads or constant overtime, that’s not just “toughing it out” – it may be a work health and safety issue. Safe Work Australia now has dedicated resources on psychological health and safety in the workplace, recognising that mental health hazards are just as real as physical ones.

1. Consider graded return‑to‑work plans

Depending on your situation, your doctor might recommend reduced hours or modified duties for a period, rather than an on/off switch.

If you reach a point where you need multiple weeks – or longer – away from work, you’ll almost certainly need ongoing medical certificates and possibly specialist support. That’s where telehealth can be especially helpful if getting to a clinic is difficult.

7. Dealing with the guilt: why taking sick leave for mental health is responsible, not selfish

Many of us were raised on some version of “Just toughen up and get on with it.” So even when the law, the statistics and your GP all agree you need time off, the guilt can be real.

A few truths to hold onto:

• You’re not faking it.

Millions of Australians experience significant mental health concerns. The ABS found that 42.9% of people aged 16–85 had experienced a mental disorder at some point in their life.

• Your brain is part of your body.

If your mind isn’t working properly – whether through anxiety, depression, trauma or exhaustion – that is as real as a broken bone.

• Presenteeism costs more than sick leave.

Safe Work Australia data show mental health conditions are among the costliest workplace injuries, largely because of high time off and productivity impacts. Turning up when you’re barely functioning doesn’t help your employer – it increases mistakes, accidents and long‑term risk.

• You’re modelling healthy behaviour.

When we treat mental health the same way we treat physical health, we help chip away at the stigma. That matters for your colleagues too – especially younger workers, who are currently experiencing particularly high rates of mental distress.

If you’re a manager yourself, remember that how you respond to someone’s mental health day request sends a powerful message. Free resources like workplace mental health toolkits and training (for example, those delivered with support from Black Dog Institute and state governments) can help you learn how to respond constructively and protect your team’s wellbeing.

8. How NextClinic can support your mental health day or burnout leave

At NextClinic, we talk to Aussies every day who are burnt out, anxious, or simply running on empty.

Here’s how we can help if you need a mental health day off, stress leave or longer burnout leave:

• Online medical certificates for work

If your employer requires evidence, you can request a doctor‑verified medical certificate online, often in under an hour. Our AHPRA‑registered doctors review your information and – if you’re not fit for work – issue a certificate you can email straight to your boss.

• Stress and mental health‑related sick leave

We regularly issue certificates where the underlying issue is stress, anxiety or burnout, as long as it meets clinical criteria. The certificate itself simply confirms you’re unfit for work, keeping your details private. Our articles on “Mental Health Day Off or Sick Leave due to stress?” and “Is Stress a Justifiable Reason for Sick Leave?” go deeper into how this works in Australian workplaces.

• Telehealth consultations for more complex situations

If you need more than a day or two off, or you want to talk properly about your mental health, you can book an online consultation with one of our doctors. We can:

• Assess your symptoms
• Discuss treatment options
• Provide multi‑day medical certificates when appropriate
• Organise specialist referrals (e.g. to a psychologist or psychiatrist)

• Educational resources on workplace mental health

We’re passionate about workplace mental health and have a growing library of blog posts to support you, including:

• Mental Health Matters: Recognizing and Managing Stress in a Busy World
• Burnout or Just Tired?
• Anxiety Disorders: Common Symptoms and Effective Treatments

Our goal isn’t just to help you get the paperwork sorted – it’s to make it easier to look after your health without extra stress, wherever you are in Australia.

9. Bringing it all together – and what to do this week

Let’s quickly recap the most important points:

• Mental health days are legitimate – Australian data show mental disorders are common and mental health conditions are a major source of workplace injury and time off.
• Under Australian law, you’re entitled to use sick leave when you’re unfit for work due to mental health, not just physical illness.
• You generally only need to say you’re unwell and not fit for work – your diagnosis is private.
• Employers can request evidence like a doctor’s certificate, and stress‑related conditions are valid reasons for one.
• A genuine mental health day off should focus on rest, recovery, connection and support, not catching up on admin or emails.
• If one day doesn’t touch the sides, it may be time to talk to a GP about burnout leave or longer‑term treatment.
• Telehealth services like ours at NextClinic can help with online medical certificates, telehealth consultations and referrals, so getting support doesn’t become another source of stress.

Your challenge for this week

Reading about workplace mental health is one thing. Acting on it is another.

This week, we challenge you to choose one of these practical steps:

1. Write your own sick‑leave script

Jot down a simple one‑ or two‑sentence message you could use to request a mental health day off. Save it in your phone so it’s ready if you need it.

1. Schedule a genuine mental health day

If you’re noticing early signs of burnout, pick a date in the next few weeks to take a proper day of rest – and protect it like you would any other important health appointment.

1. Book a check‑in with a doctor

If your stress, anxiety or low mood has been hanging around, use this week to book a GP or telehealth appointment to talk it through.

1. Start a conversation about workplace mental health

If you’re a manager or team leader, bring up mental health in your next team meeting – even a simple “Remember, sick leave includes mental health, too” can go a long way.

We’d love to hear from you:

Which strategy are you going to try – and how did it go?

Share your experience in the comments. Your story might be the nudge another Aussie needs to finally take that mental health day they’ve been putting off.

References

• National Study of Mental Health and Wellbeing, 2020-2022 | Australian Bureau of Statistics
• Key Work Health and Safety Statistics Australia 2024 | dataswa
• Learn about mental health - Beyond Blue - Beyond Blue
• Mental Health Matters: Recognizing and Managing Stress in a Busy World | NextClinic
• Sick and carer’s leave and compassionate leave - Fair Work Ombudsman
• Sick and carer's leave - Fair Work Ombudsman
• Is Stress a Justifiable Reason for Sick Leave? | NextClinic
• Burnout or Just Tired? | NextClinic
• Anxiety Disorders: Common Symptoms and Effective Treatments | NextClinic
• Chat 1 in 2 Aussies 'don't know' how to have
• Get Work Medical Certificates Online | NextClinic
• R U OK?
• New report on psychological health in Australian workplaces | Safe Work Australia
• Key Work Health and Safety Statistics Australia 2025 | dataswa
• Gen Z Australians are attempting suicide and self-harming more than previous generations, study finds
• Workplace mental health training | NSW Government
• Mental Health Day Off or Sick Leave due to stress? | NextClinic

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