Feeling guilty about taking a sick day for mental health is one of the biggest barriers people face when it comes to prioritising their wellbeing. Many of us were raised to believe that hard work equals worth, and that taking time off – especially for something invisible like mental health – is indulgent, weak, or irresponsible.
But let’s ask an honest question:
Why do we feel guilty for taking a break when we need one?
In this blog post we talk in more detail about where that guilt comes from, why it’s misplaced, and how we can shift our mindset to see mental health days for what they truly are – an essential part of maintaining well-being and preventing burnout.
Where Does the Guilt Come From?
Many people start feeling guilty about taking a sick day the moment they consider it, even before they’ve made the call or sent the message.
If you feel guilty – especially about taking a mental health day, you’re not alone. That guilt often comes from deep-seated societal norms, workplace expectations, or personal beliefs that need challenging.
The “Hard Work” Mindset
Many of us grew up with the idea that hard work is the ultimate virtue. We learned that resting or taking time off was something to be earned – only acceptable if you were visibly sick or physically incapable of working. This belief leads to thoughts like:
- “Other people are working, so I should be too.”
- “I don’t deserve time off unless I’m physically unwell.”
- “I should just push through.”
Workplace Culture and Expectations
Some workplaces foster a culture where being constantly busy is seen as a badge of honour. If no one else is openly taking mental health days, it can feel like doing so makes you weak or unreliable. You might worry:
- “What if my boss thinks I’m not committed?”
- “My colleagues will have to pick up my work – am I being selfish?”
- “Will people think I’m making an excuse to slack off?”
Some people even worry that taking a mental health day could be seen as career-limiting – a quiet mark against their reliability or ambition.
Internalised Guilt and Perfectionism
For those who naturally push themselves hard (hello, overachievers), guilt comes from the belief that we should be able to handle everything. If we need a break, we see it as a failure rather than a necessary act of self-care.
- “I should be able to cope without needing time off.”
- “Other people have bigger problems than me – I should just be grateful.”
- “What if people think I’m exaggerating?”
Why This Guilt is Completely Misplaced
Taking a mental health day is not something to feel guilty about.
Sick Leave Exists for Mental Health Too
Most workplaces offer sick leave because they recognise that sometimes people are unwell and need time to recover. That includes mental health. If you had food poisoning, no one would question your right to take a day off. Mental health struggles can be just as debilitating – and often even more so if we keep trying to ignore them.
Taking Time Off Now Prevents Bigger Problems Later
Think of a mental health day as maintenance, not indulgence. Taking a proactive day off when you start feeling drained can prevent full-blown burnout, long-term absenteeism, and even serious health consequences down the line.
If you push through without taking care of yourself, you risk:
- Making mistakes at work
- Becoming disengaged and unmotivated
- Reaching a breaking point where you need weeks off instead of just a day
- Experiencing physical health issues triggered by stress (e.g., headaches, fatigue, insomnia, digestive issues)
- Chronic stress elevating cortisol, which contributes to inflammation, blood pressure issues, and insulin resistance – all linked to heart disease.
It’s not just about you – it’s about protecting your ability to continue functioning well in the long run.
Your Workplace Will Survive Without You for a Day
One of the biggest sources of guilt is worrying that our absence will inconvenience others. But let’s be honest: no one is that indispensable. Work will still be there tomorrow, and life will go on.
In fact, taking time off responsibly (e.g., planning in advance where possible) sets a good example for others in your workplace. If more people feel empowered to take mental health days without guilt, it creates a healthier culture for everyone.
Shifting Your Mindset: How to Take a Mental Health Day Without Guilt
Reframe Your Thinking
Instead of thinking of a mental health day as “taking time off,” see it as investing in your long-term ability to function at your best.
Ask yourself:
- If a friend told me they needed a mental health day, would I judge them?
- If I had a migraine or food poisoning, would I feel guilty taking the day off?
- Am I expecting more from myself than I would from others?
Recognise That Rest is Productive
Our culture glorifies busyness, but rest is an essential part of productivity. When you take a mental health day, you’re not just “doing nothing” – you’re allowing your brain to reset so you can return to work more focused, engaged, and effective.
Normalise the Practice
Every time someone takes a mental health day without shame, it helps break the stigma. If you have a supportive manager or team, consider being open about why you’re taking the day off. You don’t have to go into detail, but something as simple as:
I’m taking a mental health day today to recharge.
I’ll be back tomorrow.
… can help normalise the idea for others.
What to Do If You Still Feel Guilty
Even if you know you shouldn’t feel guilty, the feeling might still linger.
Here’s how to work through it:
Ask Yourself:
- Would I expect a friend or colleague to work through exhaustion just because they feel guilty?
- Have I taken fewer sick days than my colleagues? (Most overachievers do!)
- What is the worst thing that will happen if I take one day off?
- What would I tell someone else in my situation?
Remind Yourself That One Day Won’t Change Everything
Your workplace will still function without you for a day. You won’t fall behind permanently. Your career won’t be ruined. But one day can make a big difference in helping you reset and prevent burnout.
Plan a Mental Health Day in Advance
If you struggle with last-minute guilt, scheduling a mental health day ahead of time can help. That way, you’re not “calling in sick” unexpectedly – you’re simply taking a planned break, just as you would for a doctor’s appointment or personal day.
Final Thoughts: Give Yourself Permission to Rest
If you take one thing away from this article, let it be this: taking a mental health day is not something to feel guilty about.
- Your sick leave exists to support your well-being – use it when you need it.
- Resting now can prevent more serious burnout later.
- Your workplace will survive without you for a day.
- Leading by example helps normalise mental health care for everyone.
And if part of you still worries that stepping back might affect how you’re seen at work, remember this: the ability to manage your wellbeing is part of being dependable, not the opposite. Protecting your energy helps you sustain good work over time – and that’s what real professionalism looks like.
So, the next time you find yourself feeling guilty for needing a break, ask yourself:
- Would I feel guilty if this were a physical illness?
- What’s the worst that will happen if I take one day off?
- What’s the worst that could happen if I don’t?
Your mental health deserves the same care, time, and respect as your physical health – and you don’t need anyone’s permission to rest.
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