Quick answer
If you're searching for a sick note for stress UK, here is the short version. If stress, burnout or a mental health problem leaves you too unwell to work, you can ask your GP for a fit note, which used to be called a sick note. Your GP decides what to put on it after talking with you about how you are.
What a fit note is and when you need one
A fit note is a document from your GP that gives your employer evidence you need time off work. Many people still call it a sick note, so you can use either name at the surgery.
You don't need a fit note for every absence. A fit note from your GP is required if you are off work due to illness for more than 7 days. For 7 days or fewer, you can self-certify your illness to your employer. Check your employer's absence policy to see how they want you to report a short absence.
A fit note doesn't always mean "stay at home". It may say you are "not fit for work", or that you "may be fit for work" with adjustments such as reduced hours or different duties. If stress is tied to your workload or hours, it can help to think about which option would suit you before your appointment.
If you're not sure whether what you're feeling is stress, burnout or something else, our guide to burnout symptoms at work in the UK explains the common signs and first steps.
A free first step: Mindhelpa offers a free and private mental health screening. It is not a diagnosis, but it can help you put your experiences into words before you speak to your GP.
How to ask your GP: step by step
Asking for time off can feel awkward, especially if you're worried about being believed. These steps can make the appointment easier.
- Work out how long you've been off, or how long you expect to be. This tells you whether you can self-certify or need a fit note (see above).
- Book a GP appointment. When you book, you can say it's about stress or burnout and how it affects your work. You don't have to give a long explanation to the receptionist.
- Write a few notes beforehand. Include how you've been feeling, how long it has been going on, and what's been hardest at work and at home.
- Say what you're asking for. You might say, "I'm finding it hard to cope at work and I'd like to talk about whether I need time off or changes to my duties."
- Ask what the fit note will say. If you want to, you can talk through what information goes on it.
- Ask about next steps. Ask what support is available and when you should check in again. If you want to talk about treatment or medicines, that's a conversation for your GP or pharmacist.
What your GP may ask you
You can't predict every question, but it helps to know the likely topics. Your GP may ask about your mood, any changes in sleep or appetite, how well you're coping at work or home, and what support you have. They use your answers to decide whether you need a fit note and what it should say.
Here is a simple way to prepare for each topic:
- Mood: Is it low, irritable, numb or tearful? Is it worse at certain times?
- Sleep: Are you struggling to fall asleep, waking often, or sleeping much more than usual? Our article on why anxiety can feel worse at night may help if nights are the hardest part.
- Appetite: Are you eating more or less than usual?
- Coping: What's getting harder at work, such as concentrating, meeting deadlines or dealing with people? What about at home?
- Support: Who do you talk to, and what help do you already have?
There are no right or wrong answers. Honest, specific examples (for instance, "I've read the same email five times and still can't take it in") usually give your GP more to work with than general statements.
What to tell your employer and how sick pay fits in
Once you have a fit note, give it to your employer as soon as possible so you can claim sick pay and have your absence authorised. Sick pay rules, amounts and eligibility can change, so check the official Statutory Sick Pay page and your employer's sick pay policy for current details before you rely on any figures. Your contract may also include its own sick pay terms.
You may worry about how much to share. Employers can't force you to disclose the specific nature of your illness, and your fit note may give some information about your condition only if you agree with your GP. You can talk to your GP about how much detail goes on the note.
You may also want to share more. There can be benefits to doing so, and the NHS has a page on the benefits of talking to your employer about your mental health. Whatever you decide, your employer should treat your medical information as private unless you agree to share details.
If you do want to tell your manager or HR, you could keep it short:
- "My GP has signed me off work because of stress. I'll send you the fit note."
- "I'd like to talk about what support or adjustments might help when I'm ready to come back."
You don't have to explain everything in that first message.
Not sure if it's stress, anxiety or something else?
Many people go to the GP unsure what to call what they're feeling. Stress and anxiety can overlap, and it isn't always easy to tell them apart. Our guide on how to tell if you're anxious or stressed may help you describe things more clearly.
You can also take Mindhelpa's free and private mental health screening. It covers areas such as depression, anxiety, ADHD and burnout. It is not a diagnosis, and it can't replace a conversation with your GP or give you a fit note. It may help you organise your thoughts before an appointment. If you're curious about what happens once you finish, read what happens after a mental health screening.
When to get urgent help
If you or someone else is in immediate danger, call 999 or go to A&E. NHS 111 (England and Wales) or NHS 24 on 111 (Scotland) for urgent medical advice. Samaritans: call 116 123 (free, 24 hours). Text SHOUT to 85258. In Northern Ireland, contact your GP or call Lifeline on 0808 808 8000. This article is general information, not a diagnosis or a substitute for professional care.
Frequently asked questions
Do I need a fit note for a few days off with stress?
Not necessarily. For 7 days or fewer, you can self-certify your illness to your employer. A fit note is required if you're off for more than 7 days. Check your employer's policy for how to report the absence.
Do I have to tell my employer exactly what is wrong?
Employers can't force you to disclose the specific nature of your illness. If you'd like the fit note to include some detail, you can talk that through with your GP.
Can a fit note say I can work with changes instead of staying off?
Yes. A fit note may say you "may be fit for work" with adjustments such as reduced hours or different duties. Your GP decides which option fits your situation.
Can a screening give me a sick note?
No. A Mindhelpa screening is free and private, but it is not a diagnosis and can't provide a fit note. A fit note comes from your GP, so book an appointment if you think you need time off.