Sick Day 101

A Survival Guide for Working Mums

My son had Hand, Foot, and Mouth. Delightful.

Meanwhile, I’d just started a shiny new, bigger role at work. Did it come with a pay rise? Of course not, don’t be silly. But I still wanted to make a great first impression with my new boss.

Spoiler alert: Hand, Foot, and Mouth does not scream “competent professional.” Especially when your child has decided that the only person in the world who can possibly soothe them is you. Not just “wants you,” but must be physically attached to you at all times.

So, naturally, just as I was recovering from that fiasco, the universe decided it wasn’t done with me yet. Enter: a monstrous norovirus. A week later. And yes, my son got it first. Cue the all-too-familiar soundtrack of retching, crying, and my own internal screaming.

Here’s the thing: it’s not just that your sweet little angel is unwell. It’s the noise. The sleep deprivation. The house that now resembles a war zone. The mountain of laundry that’s grown a life of its own. And, of course, work. Even if you have the most understanding boss on the planet, the world doesn’t stop spinning just because your child is expelling bodily fluids at an alarming rate. Everything piles up, and suddenly you’re buried under a to-do list the size of Mount Everest.

But here’s the good news. I’ve been through the wringer enough times to pick up a few survival tricks along the way. So, here’s my Sick Day 101 guide. It’s still going to be miserable, let’s not lie. But these tips might just make it slightly less awful, especially if you’re a working mum trying to hold it all together with a prayer and a large cup of coffee.

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Deciding What Absolutely Must Get Done (and What Can Wait)

When your kid is projectile vomiting and you’ve had three hours of sleep, your to-do list is toast.

The trick? Ask yourself: what’s urgent? If it’s not something that could actually get you fired, let it wait.

Now, what must get done? That’s the bare minimum. Like replying to that one email or scheduling the doctor’s appointment. Focus on those. The rest? Let it slide. Trust me, the world won’t end if you don’t vacuum today.

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Communicating with Work When the Day Falls Apart

If you’re a working mum, you’ve had that moment when you realise, “Oh no, I’m not going to make it to the office or Zoom meeting today.”

Here’s how to keep your professional composure while basically drowning in chaos:

Be honest: You don’t need to overshare. “I’m dealing with an unexpected family emergency and need to take the day off” is perfectly fine.

Set expectations: “I can’t do X today, but I’ll have it done by [date/time].”

Offer solutions: “I’ll catch up later this evening” or “I’ll delegate this to [person].”

Keep it short: Don’t apologise. You’re not being flaky, you’re parenting.

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When YOU Need to Call in Sick

Ask yourself: is there any way I can make it through today without completely losing it?

If the answer is no, it’s time to make the call. Your mental health is as important as your physical health.

Quick litmus test:

• Can you get out of bed without feeling like you’ll collapse?

• Will your sick child or your own symptoms make it impossible to focus?

• Are you just trying to be a martyr because you don’t want to let anyone down?

If that last one hit home, stop. You’re not superwoman. You’re allowed to rest.

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Sick Kids + Deadlines = Survival Mode

When your kid is sick and your workload is overflowing, you enter what I call Survival Mode. It’s like a game of Jenga - one wrong move and it all falls apart.

Work Hacks

Set Up a “Sick Station”
Think of it as battle prep. Create a comfy base camp on the sofa stocked with blankets, water, snacks that won’t cause more vomit, and the remote. Bonus points if you can set your laptop within arm’s reach.

Stay Semi-Productive
You’re not going to hit peak performance. Aim for semi-functional. Tackle low-effort tasks, quick replies, or anything that requires minimal brain cells.

Parenting Hacks

Easy Comfort Food
No one needs to cook right now. Think:

• Toast with peanut butter

• Soup from a tin

• Instant noodles

• Cold pizza (the true sick-day MVP)

Screen Time Without the Guilt
This is not the day for parenting perfection. It’s survival. Hand over the iPad. Stick on the movie they’ve watched 48 times. You need peace, and they need rest. They’ll live.

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When You’re the One Who’s Sick

The universe loves irony. Your kid’s finally better, and now you’re the one coughing up a lung. But the world doesn’t stop, does it?

Here’s the truth: powering through when you’re ill is a terrible idea.

Speak up: “I’m not feeling well and need to take a sick day.” That’s it. You don’t owe an essay about your symptoms.

Give yourself permission to rest: Resting isn’t letting people down. It’s ensuring you don’t fall apart.

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Delegating (Without the Guilt)

You’ve done it all, and now you’re completely fried. This is your reminder that you don’t have to do it all alone.

Ask for help:
Have a clear, guilt-free chat with your partner or family:
“Hey, I can’t do this all myself. Can you take over X today?”

If it feels awkward, remember: this is about survival, not pride. There’s no gold star for burnout.

Outsource where you can:
Cleaner, grocery delivery, takeaway, whatever buys you back time and sanity. You’re not failing… you’re managing.

Simple scripts to make asking easier:

• Partner: “I need your help with X so I can focus on Y.”

• Friend: “Could you give me a hand with [task]? I’ll owe you coffee or wine.”

• Work: “Can we move the deadline for [project]? I’ll make it up once things calm down.”

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The Emotional Fallout

Ah, the guilt. The ever-present guilt that hovers like a dark cloud over every working mum.

At work, you feel like you’re letting your team down. At home, you feel like you’re letting your kids down. The truth? You’re not failing at anything. You’re just doing your best - and that is enough.

You can’t be everywhere, doing everything, all the time. When that 2 AM guilt spiral hits, remind yourself: your best is enough.

Ask yourself, what’s more important right now - your child’s well-being or a perfectly ticked-off to-do list? Spoiler: your kid wins every time.

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A Reminder (Because You Probably Need It)

You’re doing your best.

The messy kitchen will wait. The inbox will still be there. But your kids won’t always need you like this.

You might feel like you’re failing, but you’re showing up, trying, surviving - and that’s more than enough.

e attached.”

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Guilt doesn’t serve you, your family, or your work. Let it go. You’re not failing, you’re surviving. And some days, that’s the most impressive thing of all!