Work · Guide
Signed off work with stress: how it works, how long, and what next
By Billy Smith · 8 min read · 30 September 2026
In the UK you can be signed off work with stress or burnout by your GP, who issues a fit note saying you are not fit for work. You can self-certify for the first seven days. There is no fixed maximum time off, but Statutory Sick Pay lasts up to 28 weeks. Most people are signed off for two to four weeks at first, then reviewed.
I'm a BACP-registered therapist, and I've been burnt out myself. Being signed off can feel like failing. It isn't. Used well, it's the space you need to stop the slide and change what caused it.
How do I get signed off work with stress?
Book a GP appointment. Many people minimise how they feel once they're in the room, so it helps to write a few lines beforehand and read them out. Cover:
- How long you've felt like this
- What it's doing to your sleep, appetite, concentration and mood
- What happens when you try to work
- Any thoughts of harming yourself — say this clearly if it applies
If the GP agrees you're not fit for work, they'll issue a fit note. It may say "work-related stress", "anxiety" or "burnout". Fit notes can also say you "may be fit for work" with changes, such as reduced hours or different duties, which is sometimes the better option.
How long can you be signed off with stress?
There's no legal limit. In the first six months of an illness a fit note can cover up to three months at a time; after that it can be longer. In practice, GPs often start with two to four weeks and review.
Burnout usually takes longer to lift than ordinary stress, because the body and nervous system have been running on empty for months. If you want a sense of the timescale, I've written about the stages of burnout.
Will I still be paid?
If you're eligible, you'll get Statutory Sick Pay for up to 28 weeks. Many employers pay more under your contract, so check your staff handbook or ask HR. You don't have to tell colleagues why you're off.
What should I do while I'm signed off?
The first week is usually for sleep and doing very little. After that, a light structure helps more than lying on the sofa all day:
- A fixed time to get up and go to bed
- A short walk outside every day
- Regular meals, even small ones
- Some time with one or two people who are easy to be around
- Work email off your phone
It's normal to feel worse before you feel better. I explain why in the burnout recovery plan.
How do I go back to work?
Plan the return before the fit note runs out. Ask your GP or occupational health about a phased return, lighter duties or changed hours. If the job itself caused this, going straight back to the same workload is the most common way people end up signed off again. My guide to talking to your boss about burnout has scripts you can use.
Is it stress, or burnout?
It matters, because they need different things. Stress usually lifts with rest; burnout often doesn't. Read burnout vs stress, or take the free two-minute burnout assessment to see where you are.
Latest (last reviewed 30 September 2026)
Fit note, sick pay and NHS rules change from time to time. This page reflects UK guidance as of the date above. Check GOV.UK for current Statutory Sick Pay rates and eligibility. In England, you can refer yourself to NHS Talking Therapies without seeing a GP.
If you're struggling right now
If you're thinking about harming yourself, call 999 or go to A&E. You can call Samaritans free on 116 123, any time, or text SHOUT to 85258.
Frequently asked
How do I get signed off work with stress?+
Book a GP appointment and say plainly what is happening: how long you have felt this way, what it is doing to your sleep, concentration and mood, and that you do not feel able to work safely or well. If the GP agrees you are not fit for work, they issue a fit note. For the first seven calendar days you can self-certify, so you do not need a fit note for a short absence.
What is the maximum time off for stress in the UK?+
There is no fixed legal maximum. A GP can sign you off for up to three months at a time within the first six months of an illness, and for longer after that. Your pay is a separate question: Statutory Sick Pay lasts up to 28 weeks, and any company sick pay depends on your contract.
How long are people usually signed off with stress?+
Commonly two to four weeks at first, then reviewed. Burnout often needs longer than people expect, because rest alone rarely fixes the thing that caused it. Use the time to change something, not only to recover enough to go back to the same situation.
Can my employer contact me while I am signed off?+
Yes, reasonable contact is normal, such as a welfare check or arranging an occupational health appointment. It should not be work tasks or pressure to return early. It helps to agree how and how often you will be contacted.
What should I do while signed off with stress or burnout?+
Keep a simple daily rhythm: a fixed sleep window, a short walk outside, regular meals, and some contact with people who are easy to be around. Avoid checking work email. Towards the end, plan your return with your GP and employer, for example a phased return or adjusted duties.