It’s okay to take medical leave when you need it.
In the tech industry, we’re always on. At every moment, there’s something new to learn, a pressing deadline to meet, and a demanding manager to answer. Even when we leave work, work doesn’t leave us alone.
For many employees, the constantness is unsustainable. Burnout has become commonplace, and employers are taking notice. An astonishing 67% of employers saw an increase in mental-health related leaves of absence and accommodation requests this year, according to an employment law firm survey.
Yet many employees who wouldn’t hesitate to take time off for a physical illness still feel apprehensive about caring for their mental health. At Not Working in Tech, we know that stepping away from work can be pivotal in recovering from burnout and related health issues like anxiety and depression. If you’re ready to take the next step, here’s what you need to know.
What is a mental health leave?
For some tech workers, a couple days of vacation is enough to come back to work feeling refreshed. But others need a more significant break. Under the Family Medical Leave Act (FMLA), eligible employees may take up to 12 weeks of job-protected leave each year for serious health conditions, including mental health issues. While burnout and work-related stress are not considered covered health conditions, issues caused by work stress, like chronic anxiety and depression, are covered by FMLA.
Workers can take FMLA intermittently, for hours or days at a time, such as for medical appointments. Or, they can take the full FMLA leave all at once. Unfortunately, there is no federal requirement that FMLA leave be paid. But that’s where short-term disability (STD) comes in. Many tech companies offer this income replacement benefit, which typically provides 40% to 70% of base pay while employees are on leave. The insurance may last 13 to 52 weeks, depending on your company’s policies. Some states, including California, Hawaii, New Jersey, New York, Puerto Rico, and Rhode Island, mandate STD insurance.
Signs That You May Need a Mental Health Leave
In a 2026 Deloitte survey, 71% of GenZ and 63% of Millennials reported wanting to take time off from work because of stress. The symptoms of burnout will look a little different for everyone. My burnout resulted in me getting sick with colds, coughs and flus, one after another, for months on end.
Many tech workers with burnout feel extreme fatigue, anxiety and irritability. They may have trouble concentrating at work, or find themselves needing to use more sick time to deal with headaches, digestive issues or recurring illness. Often, sleep and eating habits can suffer. And over time, unresolved burnout can lead to anxiety and depression.
The Benefits of Leave for Burned-out Tech Workers
Our minds and bodies need rest. Employees who take time away can reduce their stress levels and gain the space to recharge and reset their perspective. According to Psychology Today, taking time off from work can also help us to increase our emotional resilience. Rest is restorative, helping workers to refocus and feel happier in their lives.
How to Initiate a Mental Health Leave
Start by talking to a trusted healthcare provider. This can be a primary care doctor or a therapist. Under the Affordable Care Act, most health insurance plans require coverage of mental health services. Talk with your healthcare provider or therapist about the severity of your symptoms, what you think would help in terms of time off, and if they will sign off on the supporting documentation required.
Get familiar with your company’s leave policies. It’s important to review your company’s policies and understand which is most applicable to your unique situation, whether that’s an extended sick leave, a caregiver or bereavement leave, or more formal FMLA. Read the written policy, and talk to your company’s human resources representatives, as well as any third-party benefits administrator, if your employer uses one. Figure out if your leave will be paid or unpaid. (This is where short-term disability insurance can come in handy.) Fill out the paperwork required by your company and make sure you’re clear about what’s needed for approval, as well as the procedures for returning.
Don’t overshare. Leave is a benefit you’ve earned. You don’t need to justify or explain it to HR, your boss or your coworkers. Of course, it’s ideal to let your supervisor and immediate colleagues know that you’re taking leave and will be unavailable during that time. Complete the paperwork and do what you need to stay compliant, but know that you don’t need to tell anyone you work with about why you’ll be absent.
Take a close look at your finances. Taking leave may require you to cut back on expenses. But remember: this leave is temporary. You’re focusing on getting yourself mentally healthy again so you can return to work.
Set reasonable expectations. Your leave is a career pause, not a career ender. Life is full of trade-offs, and we all have to decide what’s most important to us. Give yourself grace and see this as an opportunity to step back and examine your working life, then make changes that put you on a more sustainable path.
Taking a mental health leave isn’t easy, but you deserve to be healthy and happy at work and in your life. At Not Working in Tech, we’re passionate about giving tech workers the support they need to advocate for themselves. Check out our resources for how to take a mental health leave.
