If your mental health has been draining you lately, it’s okay to take a step back from anything that’s been negatively impacting your energy — including work. It might not seem feasible to take a mental health leave of absence, but not only is it feasible, it’s sometimes necessary. We know mental health is something that must be prioritized, so YES, if you’re struggling, it’s time to talk to your boss or HR.
Unfortunately though, many people are too afraid to take that first step. A recent study shows 43% of workers worry that if they told their employer about their mental health struggles, it would lead to negative consequences. It doesn’t have to be that way, though. Here’s how to get the help you need, including a mental health leave of absence if necessary, ASAP.
Prepare And Practice
Having nervous jitters before going to talk to anyone of higher authority in your workplace is completely normal. To try and combat those anxious thoughts, plan what you want to say to make sure you’re able to ask for everything you need. Making a list ensures you won’t leave any of the most important nuggets behind. (Think of it kind of like asking for a raise — you want a roadmap for the conversation.)
Dig A Little
Before talking to your boss or HR, make sure you understand what you qualify for with the benefits you have from your job. Go back through the paperwork that you were given when you were hired, or check out your organization’s online HR portal and navigate through the health section until you find mental health. Ideally, you’ll find something clearly spelled out for you in terms of what you qualify for, and where you should turn first. Employee Assistance Programs (EAP) are one of the most common ways employers offer free confidential counseling, referrals, follow-up services, assessments and more. EAP is set up through your company, so if you can’t find details on your online portal, your HR department will know more about your specific model and policy — just ask.
You may also want to see what you qualify for in terms of short-term disability, which, depending on your policy, allows you to continue to receive income during a short-term leave from illness or injury. Some employers even offer short-term mental health disability leave (MHDL) that can range from one to six months. The pay depends on the disability provider who is the communicator between you and your employer. Also, the Family and Medical Leave Act (FMLA) is another option; it is a federal act, meaning it is mandatory for all employers that are eligible, but keep in mind that it’s an unpaid leave that simply protects your job, so if you want to keep earning while you’re on leave, you may want to exhaust your other options first.
Get A Doctor’s Note
This might sound like you’re in elementary school again, but getting a doctor’s note is still considered proof of leave for a medical condition or illness. Dr. Monica Vermani, Clinical Psychologist and author of A Deeper Wellness, recommends this as she has written many notes for patients over the years that can help them feel supported and get the support they need. A doctor’s note can be from your family doctor, a psychiatrist, nurse practitioner, just like a physical illness.
Speak To Your Therapist
Asking your therapist to role-play with you, help you craft emails and create bulleted lists are all things that can help before you ask for mental health leave of absence. Therapists can also give you a self-esteem boost via their unwavering support, and can help talk you through each of the possible outcomes of the conversation. If money is tight, BetterHelp offers low-cost private therapy that is directed towards your specific need(s) such as depression, stress, self-esteem, anxiety, grief and more. For hotlines where you can be connected with free or low-cost care options, the Centers for Disease Control and Prevention (CDC) has compiled a list of hotlines for disaster distress, suicide prevention, domestic violence and others.
Talking With Your Boss
Take a deep breath and let your boss know that you would like to speak to them privately. This is the first step, says Katarena Arger, AMFT and primary therapist at Alter Health Group. She suggests being as transparent as possible, but that doesn’t mean giving more details than you are comfortable with. She said most employers will be supportive, as they want happy and healthy employees. After your conversation, your boss will likely turn to HR to see what you qualify for, and et back to you. If you find that your boss isn’t being supportive of your taking a mental health leave of absence or isn’t willing to kick your request up the chain, then you should be prepared to go directly to HR or to another supervisor at your firm. Vermani suggests getting your requests in writing, so your requests for mental health assistance are documented.
Time To Visit HR
If talking to your boss is inconclusive, your company’s HR department is your best next step. They are there to support employees, and one of their jobs is to address concerns such as mental health leave. HR is a resource for you; don’t be afraid to use it!
P.S. If you’re reading this article, you’re putting yourself first, and we’re so proud of you. If you’re having a mental health emergency, please contact the Suicide Prevention Lifeline.
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