Everyone has days when their head is not in a place to work. You are not physically sick, but you are exhausted, anxious or simply running on empty, and pushing through would do more harm than good. So can you take a mental health day off work in Australia? In most cases, yes. Here is what your leave entitlements say, what you need to tell your employer, and how to spend the day so you come back feeling better rather than guilty.
This article is general information, not legal or medical advice. Your award, enterprise agreement or employment contract may give you different entitlements. For advice on your situation, contact the Fair Work Ombudsman.
Can you take a mental health day off work in Australia?
Under the National Employment Standards, employees can take paid personal leave (often called sick leave) when they are not fit for work because of a personal illness or injury. Mental health is health, so if your mental health means you are not fit for work, personal leave generally covers it, just as it would cover a migraine or the flu.
The key points of the National Employment Standards:
- Full-time employees get 10 days of paid personal/carer's leave each year.
- Part-time employees get the same entitlement on a pro rata basis, depending on their ordinary hours.
- Unused leave carries over from year to year.
- Casual employees do not get paid personal leave, but can take unpaid time off when they are unwell.
There is no separate "mental health leave" in Australian law. A mental health day is simply personal leave used for your mental health.
Do you have to tell your employer why?
You need to let your employer know you are taking personal leave as soon as you reasonably can, and roughly how long you expect to be away. Your employer can ask for evidence that would satisfy a reasonable person that you were unfit for work, such as a medical certificate or a statutory declaration. They can ask for this even for a single day, so check your workplace policy.
You do not have to give your employer details of your condition. Saying you are unwell and taking a sick day is enough in most workplaces. A medical certificate says you were unfit for work; it does not need to say why. If you would like your manager to understand what is going on, you can choose to share more, but that is your call.
Signs you might need a mental health day
- You wake up dreading the day, and it has been that way for a while.
- You are finding it hard to concentrate or make simple decisions.
- Small things are making you teary, irritable or overwhelmed.
- You are sleeping badly, or sleeping far more than usual.
- You feel physically wound up: tight shoulders, headaches, a racing heart.
- You have stopped enjoying things you usually love.
One or two of these now and then is normal. If several have been building for weeks, a day off may help, and it may also be a sign to talk to your GP.
How to ask for a mental health day (with a sample message)
Keep it short and simple. You do not need to over-explain. Here is a message you can adapt:
Hi [name], I'm not feeling well today and won't be able to work. I'll take a personal leave day and expect to be back tomorrow. [Colleague] can help with anything urgent, and I'll catch up on messages when I'm back. Thank you for understanding.
If you would like to be more open, you might say you are taking a day for your mental health. Many managers will appreciate the honesty, but you are never obliged to share it.
How to spend a mental health day so it actually helps
A mental health day works best when it gives your nervous system a genuine break. That means doing things that calm and restore you, not spending the day checking emails in bed.
- Switch off properly. Turn off work notifications and set an out-of-office reply.
- Rest without guilt. A nap, a slow morning or a long bath all count.
- Move gently. A walk in nature, some stretching or a swim can shift your mood without draining your energy.
- Get outside. Time in green space and sunlight is one of the simplest ways to lower stress.
- Try a guided relaxation. A sound bath or guided meditation can help a busy mind settle when it will not do so on its own. Our sound meditation sessions in South Melbourne are designed for exactly this.
- Book in some care. A reiki session helps release the physical tension that stress leaves in the body.
- Limit screens. Scrolling can keep your mind in alert mode. Give yourself a few hours off.
- Connect with someone. A coffee or a phone call with a friend can do a lot of good.
When a day is not enough
A mental health day is a reset, not a treatment. If you keep needing days off, or you feel low or anxious most of the time, it is worth getting support.
- See your GP. They can talk things through and, if appropriate, set up a Mental Health Treatment Plan so you can access Medicare-subsidised sessions with a psychologist.
- Use your EAP. Many workplaces offer free, confidential counselling through an Employee Assistance Program.
- Talk to Beyond Blue on 1300 22 4636.
- Call Lifeline on 13 11 14, 24 hours a day, if you need support now.
- In an emergency, call 000.
For managers: making it OK to take one
Teams are healthier when people feel able to take a day before they burn out. As a manager you can help by:
- Taking your own leave when you need it, and being open about it.
- Responding to a sick day with a simple "thank you for letting me know, look after yourself."
- Not asking for more detail than your policy requires.
- Checking in when the person returns, and asking whether anything at work is contributing.
Looking for ways to support your team's wellbeing before they need a day off? Our guide to supporting employee mental health in the workplace is a good place to start.
Frequently asked questions
Can I use sick leave for mental health in Australia?
Generally, yes. Personal leave under the National Employment Standards can be used when you are unfit for work because of a personal illness or injury, which includes mental illness.
How many mental health days can I take?
There is no separate allowance for mental health days. Full-time employees receive 10 days of paid personal/carer's leave each year, and part-time employees receive a pro rata amount. Mental health days come out of this balance.
Do I need a medical certificate for a mental health day?
Your employer can ask for evidence, such as a medical certificate or statutory declaration, even for one day. Check your workplace policy, award or agreement to see what is required.
Do I have to tell my boss it is for my mental health?
No. You need to let them know you are unwell and taking personal leave, but you do not have to share details of your condition.
Give yourself a proper reset
If you are taking a day to look after yourself, make it count. Book a sound meditation or a reiki session at our South Melbourne studio and give your mind and body the rest they have been asking for. Please take care of yourself.