Taking time off for a medical procedure can trigger anxiety, guilt, or fear of falling behind. It is natural to worry about workload, perception, or the impact on your career.
Below are some suggestions on how to navigate the mental health side of this situation:
Shift Your Mindset: Recognize the Benefit of Rest
Your health is an investment, not an inconvenience. A well-rested, recovered version of you is more valuable than a burned-out, struggling version.
Reframe your narrative. Instead of thinking “I’m letting people down,” remind yourself “I’m taking care of myself so I can perform at my best.”
Acknowledge the reality that every role can be managed in someone’s absence. Businesses and people adapt.
Address the Fear of Falling Behind or Being Replaced
Planning and communication are key. Setting up a clear communication plan for your exit and return will ease anxiety and prevent things from slipping through the cracks. Effective workload management during time off will ensure a smoother transition and less stress.
Stay connected (only if it helps and not hurts you). If completely unplugging feels stressful, dedicate a set time for minimal check-ins, as long as this supports your recovery. Proper workload management during time off can help maintain your peace of mind.
Remind yourself that you are more than this job. High performers often tie their identity to work, but your worth isn’t measured by over-sacrificing or uninterrupted productivity.
Manage Guilt About Workload on Others
Trust your team. People actually step up more when they are needed. Delegating is key.
Acknowledge the disruption, express your appreciation, but do not over-apologize. Most colleagues understand that health must come first.
Remember that you would support others in a similar situation. You would encourage a colleague or friend to take time off for surgery and recovery, so offer yourself the same advice.
Navigate Anxiety About Perception
Try not to be overly defensive about your leave. A simple statement like “I have a medical procedure and will be out for a short period of time” sounds professional.
Strong leaders prioritize well-being. Taking care of yourself demonstrates emotional intelligence and sustainable work habits.
People will follow your lead. If you show that prioritizing health is normal, you help break the stigma for yourself and others.
Use the Time for Both Physical Recovery and a Mental Reboot
Give yourself permission to rest without guilt—this takes some practice. Allow the feelings to pass. Your job will be there when you return.
See a mental health therapist. In addition to guilt, anxiety, and fear around taking time off, there are complex emotions around injury to our body and the potential need to make changes to your lifestyle going forward.
Plan a gentle re-entry to work. Set boundaries around your return; do not overload your first weeks back.
A demanding career requires sustainability. If you push through without prioritizing your health, you risk long-term burnout or worse. I learned this the hard way after putting my health off for too long and having a heart attack. Taking time off like this is not a weakness, it is a strategic move for long-term success. This is your mantra.
This post was written by Rebecca Solodovnik, Psychotherapist.
Rebecca Solodovnik
Psychotherapist, mindfreeme, LLC
Website: www.mfmtherapy.com
Email: rs@mfmtherapy.com
Thank you! I struggled a lot with not being able to go to office for weeks. It’s hard