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When you wake up feeling unwell—whether physically or mentally—it can be difficult to decide whether to call in sick to work. Many employees worry about how their absence might be perceived, while others are unsure if their situation qualifies as a valid reason to take time off. Yet, labor laws and workplace policies often provide clear protections for taking sick leave for various reasons, ranging from physical illness to mental health needs and caregiving responsibilities.
For example, in California, employees are entitled to paid sick leave under the Healthy Workplace Healthy Family Act, which allows for a range of lawful reasons to take time off, including personal health needs, family caregiving, and preventative medical care. This article will explore the various lawful reasons to call in sick, supported by examples, and provide practical tips for communicating with your employer effectively.
Understanding your rights as an employee and the boundaries of lawful sick leave can alleviate anxiety around taking a day off. Below is an in-depth look at the legitimate reasons to call in sick, along with real-world examples and sample scripts for notifying your boss.
When you’re physically unwell or injured, it’s not only reasonable but responsible to call in sick. Whether you have the flu, a severe cold, or a sprained ankle, attending work in such conditions could hinder your performance and potentially spread illness to coworkers.
Provide as much notice as possible that you won’t be attending work. If you can tell your boss that you will be taking a sick day the night before, or even as you are leaving the office, then do so. Otherwise, call, email or text first thing in the morning.
Example:
Suppose you wake up with a high fever, body aches, and chills. These symptoms make it unsafe for you to work and could expose others to illness.
How to call out of work to your boss:
“Good morning [Boss’s Name], I wanted to let you know that I’m feeling under the weather today with a fever and body aches. I’ll need to take a sick day to rest and recover.”
Mental health is just as important as physical health, and more workplaces are beginning to recognize this. Stress, anxiety, depression, or burnout are valid reasons to take a day off. In some cases, mental health conditions may even qualify for protection under the Americans with Disabilities Act (ADA) if they significantly impair daily activities.
Call your employer and ask to take the day off since you’re not feeling well or need to attend to a personal health issue. In this case, you’re being truthful without oversharing the information. Mental health is part of your overall health, and you’re allowed sick days.
Example:
A software engineer experiencing severe stress from looming project deadlines might find their productivity and well-being impacted. Taking a day to reset can help restore focus.
How to call in sick to your boss:
“Hi [Boss’s Name], I need to take a sick day today for mental health reasons. I appreciate your understanding and will make sure to follow up on [specific tasks] when I return.”
If a child, spouse, or dependent family member is ill, taking time off to provide care is both lawful and often protected under policies like the Family and Medical Leave Act (FMLA). Employers may also allow paid sick leave for these situations depending on local laws.
Many employers include family members in their sick leave. It’s common for an employer to restrict the definition of a family member for sick leave. Generally, when a policy is restricted, it deals with immediate family members (spouses, children, parents are the most common).
Example:
A parent may need to call in sick to care for a child recovering from surgery or managing a severe illness like pneumonia.
How to call out of work to your boss:
“Hi [Boss’s Name], my child is unwell and requires my care today. I’ll need to take a sick day and will ensure my responsibilities are caught up by the end of the week.”
Preventative health measures, such as routine check-ups, vaccinations, or diagnostic tests, are legitimate reasons for taking time off. Employers generally encourage employees to prioritize their health.
The employee must notify the employer in advance if the sick leave is planned, as may be the case with scheduled doctors’ visits. If the need is unforeseeable, the employee need only give notice as soon as practical, as may occur in the case of unanticipated illness or a medical emergency.
Example:
You might need a day off to attend a dental procedure or a routine mammogram.
How to call in sick to your boss:
“Good morning [Boss’s Name], I have a scheduled medical appointment today and will need to use a sick day. I’ll ensure my work is up-to-date before leaving.”
Pregnancy often comes with unique challenges, such as morning sickness, fatigue, or complications. These are protected under workplace regulations like the Pregnancy Discrimination Act in the United States, which prohibits discrimination or retaliation for pregnancy-related absences.
The employee must notify the employer in advance if the sick leave is planned, as may be the case with scheduled doctors’ visits. If the need is unforeseeable, the employee need only give notice as soon as practical, as may occur in the case of unanticipated illness or a medical emergency.
Example:
A pregnant employee experiencing severe nausea may need to take a day off to recover.
How to call out of work to your boss:
“Hi [Boss’s Name], I’m experiencing pregnancy-related symptoms today and need to take a sick day. Please let me know if there’s anything urgent I should address before I step away.”
Recovering from medical procedures often requires more time off than a single day. Whether it’s a minor outpatient procedure or a major surgery, giving yourself enough time to heal is essential and typically protected under sick leave policies or workers’ compensation laws.
You should ask for sick leave as soon as you know you need it. For example, you could notify your team several weeks in advance if you’ve had surgery scheduled.
Example:
An employee recovering from knee surgery might need several days to rest and attend physical therapy sessions.
How to call in sick to your boss:
“Good morning [Boss’s Name], I’m still recovering from my recent surgery and need additional time off to heal properly. Thank you for your understanding.”
The COVID-19 pandemic highlighted the importance of staying home when exposed to contagious diseases. Public health guidelines and employer policies often require employees to quarantine in such cases.
If the employee has paid sick leave available, the employer must provide such leave and compensate the employee under California paid sick leave laws.
Example:
If you’ve been exposed to COVID-19 or the flu, staying home prevents the risk of workplace outbreaks.
How to call out of work to your boss:
“Hi [Boss’s Name], I’ve been exposed to [specific illness] and, per health guidelines, need to quarantine. I’ll use my sick leave during this time and will update you on my status as necessary.”
Chronic illnesses like migraines, asthma, or diabetes can flare up unexpectedly, necessitating a day off. Many chronic conditions are also protected under disability laws, requiring employers to provide reasonable accommodations.
The laws will support you when your chronic illness is interfering with your ability to work. In that case, you may be able to claim a certain amount of paid sick leave time based on your location. Employers must pay employees at their typical wage for this leave.
Example:
A graphic designer with migraines might experience an episode that impairs their ability to concentrate.
How to call in sick to your boss:
“Good morning [Boss’s Name], I’m experiencing a flare-up of my chronic condition and will need to take a sick day to recover. I’ll catch up on any missed tasks tomorrow.”
Excessive stress or physical exhaustion can affect your ability to perform your job safely and effectively. While not always explicitly recognized, some workplaces support taking a mental health or recovery day.
Not every company allows for mental health days, but that doesn’t mean they aren’t a valid reason to call out of work. If you’re feeling overwhelmed, mentally exhausted, or constantly anxious, it’s time to find a way to step back.
Example:
A lawyer working on back-to-back cases may feel burnt out and need a day to recharge.
How to call out of work to your boss:
“Hi [Boss’s Name], I’m feeling extremely fatigued and need to take a sick day to rest. I’ll ensure that all deadlines are met upon my return.”
Employees are protected from retaliation for using lawful sick leave under various labor laws:
Answer: Yes, you can call in sick to work because of period-related symptoms if they significantly impact your ability to perform your job. Severe cramps, heavy bleeding, migraines, or other symptoms associated with menstruation can be legitimate reasons for taking a sick day. Many employers recognize this under their general sick leave policies, and in some jurisdictions, menstrual leave is legally protected. Specifically, state laws may offer break time or paid sick leave that can be used for period purposes.
How to call out of work to your boss:
“Hi [Boss’s Name], I’m experiencing severe cramps and other symptoms related to my period today, and I’ll need to take a sick day to rest and recover. Please let me know if there’s anything urgent to address before I log off.”
Answer: Yes, anxiety can be a valid reason to call in sick, especially if it’s severe enough to interfere with your job performance. Anxiety is a recognized mental health condition, and many employers allow sick leave for mental health issues. Additionally, if anxiety qualifies as a disability under laws like the Americans with Disabilities Act (ADA), you may be entitled to accommodations.
Calling in sick for mental health reasons is perfectly valid. A sick day can give you time to practice self-care, allowing you to return to your day-to-day life feeling calmer and refreshed.
How to call in sick to your boss:
“Good morning [Boss’s Name], I’m dealing with severe anxiety today and need to take a sick day to focus on my mental health. Thank you for understanding.”
Answer: Yes, calling in sick to care for a sick child is lawful and often protected under workplace policies or local laws, such as the Family and Medical Leave Act (FMLA) in the U.S. or similar paid family leave laws in certain states. Most employers understand that caregiving responsibilities are unavoidable in such situations.
You can start by explaining that your child is ill and unable to attend day care or school, and that you will need to stay home. Being straightforward about the challenges you’re facing and emphasizing your commitment to both your home and work responsibilities will demonstrate that you take your job seriously.
How to call out of work to your boss:
“Hi [Boss’s Name], my child is sick today, and I need to stay home to take care of them. I’ll use a sick day to do so. Please let me know if you need anything from me before the end of the day.”
Answer: Yes, mental health is a valid reason to call in sick, particularly when it affects your ability to work effectively. Many employers recognize the importance of mental well-being, and laws such as the ADA protect individuals with serious mental health conditions from discrimination.
How to call in sick to your boss:
“Good morning [Boss’s Name], I’m taking a sick day today to focus on my mental health. I’ll ensure that any pressing tasks are caught up once I return.”
Answer: Like the previous answer, mental health challenges, including those related to stress, anxiety, depression, or burnout, are legitimate reasons for calling in sick. You’re not obligated to disclose detailed information about your mental health condition unless it’s part of a request for workplace accommodations.
How to call out of work to your boss:
“Hi [Boss’s Name], I’m experiencing mental health challenges today and need to take a sick day to rest and recuperate. Thank you for your understanding.”
Answer: Yes, calling in sick due to anxiety is appropriate if the symptoms are overwhelming and impact your ability to work. Employers are increasingly recognizing anxiety as a legitimate health issue and may provide support through sick leave or Employee Assistance Programs (EAPs).
How to call in sick to your boss:
“Hi [Boss’s Name], I’m dealing with severe anxiety today and will need to take a sick day. I’ll follow up on any tasks when I return.”
Answer: Can you call in sick for insomnia? If you’re experiencing chronic insomnia and you repeatedly feel unable to work because of sleepiness then it’s perfectly justifiable to take sick leave. While lack of sleep may not traditionally be listed as a valid sick leave reason, extreme fatigue caused by insomnia or other sleep disorders could qualify if it affects your ability to perform your job safely and effectively. For instance, sleep deprivation can impair focus and decision-making, making it unsafe to work in certain roles.
How to call out of work to your boss:
“Good morning [Boss’s Name], I had a rough night of sleep and am experiencing severe fatigue. I believe it’s best to take a sick day to rest and recover. Thank you for your understanding.”
Calling in sick is not just a personal decision; it’s also a legal right that helps protect your health and workplace safety. Whether you’re managing physical illness, mental health challenges, or caregiving duties, knowing your lawful rights ensures you can prioritize your well-being without fear of retaliation. By communicating clearly and respectfully with your boss, you can maintain professionalism while taking the time you need to recover.
By understanding and asserting your rights, you contribute to a healthier, more compassionate workplace culture for everyone.
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