Career Navigator

‌Take Your Rest

By Jacqueline M. Hames

Article published on: December 1, 2025 in the Winter 2025 Issue of the Army AL&T Magazine

Read Time: < 6 mins

RUFF DAY: Amanda Jackson Mojica, center, a chemist for the Regional Planning and Environmental Center for the U.S. Army Corps of Engineers, spends time with a therapy dog at the Emergency Field Office in Lahaina, Hawaii, Dec. 31, 2023. Engaging with therapy dogs can help manage feelings of job burnout. (Photo by Charles Delano, U.S. Army Corps of Engineers)

The workforce is familiar with a few mental health maintenance tools, but for true resilience, seven types of rest are best.

At the time this article is being written, Hurricane Milton is bearing down on Florida at historic strength, the world has just marked the first anniversary of the war in Gaza, and political tensions are running high as the United States presidential election draws near. Collectively, the workforce is experiencing a stressful time in national and world events, not to mention any personal stressors employees are experiencing. It is important during times of high stress—personal, national, global or all three—to take care of your mental health.

The Substance Abuse and Mental Health Services Administration (SAMHSA) defines mental health as “emotional, psychological and social well-being. It affects how we think, feel and act, and helps determine how we handle stress, relate to others and make choices.” Everyone can experience mental health issues at any point in their lives, which can affect thinking, mood and behavior. Additionally, some people may have a serious mental illness. These illnesses can be chronic conditions that interfere with a person’s life and ability to function.

Regardless of whether your mental health challenges are conditional and temporary, or are a chronic illness, it is important to take care of yourself in the best way you can.

CRISIS ON THE RISE

A recent Forbes article, “Mental Health Related Leaves-Of-Absence Up 300% Since 2017,” stated that studies have shown that mental health and well-being are continuing to decline in 2024, with anxiety being the most often reported mental health disorder in the United States. Job burnout and workplace toxicity were major factors in the decline. “In 2023 alone, mental health-related leaves of absence increased by 33% over the prior year,” the article said.

It’s easy to say that increasing your work-life balance will help your mental health. Managing your time, setting firm boundaries between work and home, taking a vacation and exercise are all good ways to increase your mental health—but these are the most basic of tools in a mental health maintenance arsenal.

GET HELP

Are you or someone you love currently experiencing a mental health crisis? Call, text or chat the 988 Suicide & Crisis Lifeline. Services are free and available 24/7/365. You are not alone.

Call or text 988 to speak with a counselor.

Go to 988lifeline.org to live chat with a counselor.

One of the first steps in improving your mental health is being aware of how work-related stress can affect you, a recent article from Healthline said. Exposure to long-term unmanaged stress can impact your mental health and your physical body, the article explained. Some physical signs of stress are low energy or fatigue, headaches, sweating and low self-esteem. “Keeping a journal to track your stress triggers and reactions may help” to pinpoint major sources or stress at work, the article said. The article went on to explain that letting go of perfectionism, having a solid support network of friends and family to help take on tasks and approaching your supervisor for support can help alleviate stress.

MIND AND MATTER WORK TOGETHER: Physical fitness is an important building block for mental health maintenance. Here, U.S. Army Brig. Gen. Deydre Teyhen, left, director of the Defense Health Network's National Capital Region, and Sgt. 1st Class Kendrick Robinson, center left, master fitness trainer for 3rd Division Sustainment Brigade, discuss the unit’s physical readiness training program during Teyhen’s visit to observe the unit’s Holistic Health and Fitness system at Fort Stewart, Georgia, Aug. 15, 2024. (Photo by Sgt. 1st Class Jason Hull, 3rd Division Sustainment Brigade)

GET THE REST YOU NEED

“Sleep is not enough. A vacation is not enough,” Claudia Skowron wrote in a 2022 article from Psychology Today, “The 7 Kinds of Rest You Actually Need.” Even all the previously mentioned mental health building blocks would be functionally useless without having rest—true, multi-faceted rest, not just sleep.

Rest is the best alternative therapy available, and we need seven different types of it—physical, mental, sensory, emotional, social, creative and spiritual, Skowron explained.

Most people seem to have mastered the idea that we need physical, mental and social rest. Sleeping, relaxing and restorative exercise are considered physical rest. Mental rest includes activities like meditation and journaling. Social rest is knowing when you need to recharge and how; if you’re an introvert, alone time is best, while extroverts need social interaction. These three concepts are familiar to most of the workforce, but the other four types of rest are far less familiar:

RESOURCES FOR THE FEDERAL WORKPLACE

Fact sheets from the SAMHSA for employees and supervisors provide important information and resources about mental health for the federal workforce. “Supervisors play a vital role in understanding what it means to be mentally healthy, ensuring a positive work environment and supporting employees who may be facing mental health or substance abuse challenges,” the administration states. Employees also play a critical role in creating a positive work environment and supporting those who may be facing mental health challenges. Review the fact sheet for more information on what you can do:

Supervisors: https://chcoc.gov/sites/default/files/opm-samhsa-supervisor-fact-sheet_0.pdf.

Employees: https://chcoc.gov/sites/default/files/opm-samhsa-staff-fact-sheet.pdf.

PART OF SOMETHING BIGGER: Engaging with your spirituality helps maintain your mental health. U.S. Army Capt. Gabriel Marquez, left, a chaplain for the Michigan National Guard, performs a baptism ceremony for 2nd Lt. Evan Carrizales, 126th Infantry Regiment, Michigan Army National Guard, in Augusta, Michigan, Sept. 7, 2024. (Photo by Sgt. Elanor Adams, U.S. Army National Guard)

• Sensory rest is the concept of intentional sensory deprivation to avoid overstimulation, Skowron said. Taking designated social media or screen breaks, dimming the lights or taking 20 minutes in a quiet room away from rambunctious children or pets can all contribute to sensory rest.

• Emotional rest relies on the concept of authenticity—don’t suppress or avoid emotions. Work through them and release them. “Emotional rest also means surrounding ourselves with others who help provide emotional peace,” Skowron said.

• Creative rest involves removing the pressure to do anything creative while surrounding yourself with inspiration—like engaging with art, nature or music.

• Spiritual rest means connecting with something greater than ourselves. “This can mean adding prayer, meditation or purpose to our lives,” Skowron said.

Incorporating all seven varieties of rest into your life may seem daunting. Scheduling rest should be a relaxing experience. If it’s having the opposite effect and stressing you out more, consider a different approach. One way to fit more rest into your day would be to set aside short chunks of time for each type—meditate for five minutes, turn off screens for an hour before bed and journal to get rid of looping-thought patterns, among other small-scale techniques.

CONCLUSION

Even if you’re unable to take all seven types of rest a day, taking as much rest as you can is still more helpful than none at all. Coupled with other, more widely known building blocks for improving mental health, getting the rest you need can improve your job performance and your quality of life outside of work.

Sometimes, self-care habits are not enough. If you’re feeling particularly overwhelmed, don’t hesitate to reach out to a professional. Therapists can assist in identifying sources of stress and finding ways to navigate them, as well as help you develop strategies for taking better care of yourself, according to Healthline.

Be well.

For more information about mental health, go to the National Institute of Mental Health website at https://www.nimh.nih.gov.