❤️🔥 A Step-by-Step Guide to Taking Medical Leave for Burnout
Because your mental health deserves the same priority as your physical health.
Since sharing my burnout story, the #1 question I get is about medical leave. So, here’s my step-by-step breakdown for anyone considering leave due to burnout.
This guide builds on the first part of my Burnout Survival Guide. If you haven’t read that yet, start there to assess where you fall on the burnout spectrum and whether it might be time to step away.
I’m a big advocate for taking leave in any form because our bodies and minds need time to reset from stress. Unfortunately, not everyone is privileged to work somewhere that offers sabbaticals or encourages time off. In reality, if you’re considering leave, you might be in a culture that actively discourages it. That’s where medical leave becomes essential.
With layoffs, toxic leadership, and uncertainty everywhere, we need space to regulate our nervous system and think clearly. Trying to job hunt or make major life decisions while burned out is rarely a winning strategy.
I want to share my own experience because the process can feel opaque, overwhelming, and anxiety-inducing—especially when you’re already at a low point.
Disclaimer: This is my experience. I was working at a big tech company in California, and your situation may differ based on location, employer, and policies. This is exactly why I’m building Burnout BFF: a safe space for people to share their experiences and eventually create a more comprehensive guide. For now, I hope this is helpful.
1) Know your rights
In the U.S., the Family & Medical Leave Act (FMLA) allows up to 12 weeks off for health reasons, with job protection. Some states also offer paid medical leave. In California, you can receive Short-Term Disability (a portion of your paycheck) with a doctor’s note.
If you’ve been employed at your job for 12+ months, you’re likely eligible. Remember—you often pay into these benefits, so there’s no shame in using them to protect your health.
2) Contact your leave administrator / HR
Check your company’s leave policy and reach out to HR or your leave administrator. They’ll guide you through timelines, forms, and available benefits.
It can feel intimidating to reach out and share your plans, but your medical details are confidential. Most managers will only know that you’re taking leave—not the specifics. And future employers won’t have access to this information unless you choose to disclose it.
3) Work with a medical provider
Book time with a doctor, therapist, or psychologist ASAP. They’ll document your condition and complete the forms needed for leave.
This step can take the longest since not every provider handles FMLA paperwork, and your company may have specific requirements for who can complete forms for paid leave. Building a relationship with your provider early will make the process smoother.
A note from my experience: you may need multiple appointments with your provider to get all the paperwork filled out and approved—especially for paid leave—and costs can add up quickly depending on your insurance (thanks, American healthcare system).
4) Prioritize your health over performance
If you’re considering medical leave, you’re likely already deep into burnout. This is the time to heal. Trying to “wrap things up” or “leave things perfect” before stepping away defeats the purpose.
I felt the same pressure before going on leave, but looking back, I realize I should have focused on recovery instead of worrying about being “a good employee.”
If a physical condition kept you from working, you wouldn’t push through. Mental health deserves the same standard.
Say “no” to work expectations and “yes” to recovery.
5) Regulate your nervous system
Taking leave can bring up shame, guilt, or anxiety. Going through burnout is an attack on your nervous system and can often feel like trauma. Give yourself grace and focus on the four non-negotiables: sleep, eat, move, and play.
If you’re used to filling your days with constant productivity, slowing down will feel uncomfortable. But for now, your only job is rest. During my first month on leave, I focused exclusively on the basics—and it was necessary.
If you want to see exactly how I recovered from burnout during my leave, I wrote about what I did here.
6) Plan for change before you return
Before returning from leave, reflect on what needs to shift—boundaries, workload, role, expectations, or even your employer.
Consider both external conditions and internal narratives. Recovery is not just “time off”—it’s about restructuring your life and rewriting old patterns to prevent burnout from happening again.
If you plan to leave, review your finances and create a realistic exit plan.
7) Advocate for yourself
If you decide to leave due to discrimination or mishandling of your leave, you may be entitled to compensation. Document everything and consult an employment lawyer. I’ve heard of cases settling for the equivalent of ~4 months of severance.
At the same time, be intentional about how much energy you’re willing to spend dealing with your employer. Advocating for yourself is important, but sometimes protecting your mental energy is just as crucial.
This isn’t a comprehensive guide—it’s just my experience. If you notice anything I’m missing or have advice to add, please leave a comment so I can expand the guide!
Taking medical leave saved my career. I went from dreading waking up every day to feeling excited to build something I’m truly passionate about. I’ve heard similar stories from others who also prioritized their health, which is why I’m such a strong advocate for taking leave when you need it. For more burnout resources, check out my Burnout Survival Guide.
I’m also building a supportive community for burned-out and badass people to recover, reconnect with their potential, and rebuild intentional careers. If that resonates, join the Burnout BFF Community waitlist!
This will be very helpful for those who need these types of information.👍❤️
Together we can build a society that is more filled with love and care, instead of lies, greeds, discrimination, hatred, and wars.😊
Thanks for sharing ❤️