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by Joy N. Whitmore, MSSW, CSW, Emily Jackson, MSW, CSW, and Angela R. Wilson, MSW, CCHW
Seasonal Affective Disorder (SAD) presents persistent symptoms that interfere with daily functioning, unlike the milder winter blues (National Institute of Mental Health, 2023). Understanding SAD is essential for social workers to assess and diagnose clients and design tailored interventions accurately. SAD symptoms often begin in the fall and continue through winter. Although lifestyle adjustments can ease winter blues, SAD may require more structured treatments, such as medication, psychotherapy, and light therapy (Schub & Schiebel, 2018).
Rest therapies offer a flexible, cost-effective option for managing SAD. Dalton-Smith (2017) describes rest as an underutilized, chemical-free therapy. Rest involves a state of relaxation, allowing the body and mind to recover from exertion, whether in brief intervals or more extended periods (Bernhofer, 2016). This article focuses on physical, sensory, spiritual, and emotional rest, significantly reducing SAD symptoms.
Physical Rest
Physical rest is essential for overall well-being and is divided into passive and active categories. Dalton-Smith (2017) stated that passive rest involves activities like sleeping and napping, allowing your body to recover without any intentional effort. Active rest includes activities that restore the body, such as stretching, yoga, and gentle movements. Physical rest can reduce fatigue, which is a common symptom of SAD. Allowing the body to recover, individuals may experience increased energy levels (Bernhofer, 2016). Engaging in active and passive physical rest like gentle stretching and yoga can improve mood, providing a natural boost during the winter months. Integrating both can significantly boost physical energy for those experiencing SAD symptoms and can improve overall mood (Nurit & Michal, 2003).
Sensory Rest
In our fast-paced world, constant stimuli like bright lights, loud noises, and digital notifications can lead to stress, anxiety, and fatigue, worsening SAD symptoms. During winter, reduced natural light heightens sensitivity to other sensory inputs. Sensory rest minimizes sensory processes, helps restore senses, and promotes good health (Ogle, n.d.). Reducing exposure to overwhelming stimuli can alleviate anxiety, depression, and stress linked to SAD. Practical sensory rest methods include reducing screen time, taking quiet breaks, and using a sleep mask or closing your eyes for a few minutes (Ogle, n.d.).
Spiritual Rest
Spiritual rest involves nurturing one’s spiritual well-being, generating positive energy, and supporting productivity (Woon, 2020). It entails stepping away from life's busyness to engage in practices that foster a deeper connection with oneself, nature, or a higher power. This helps individuals recharge emotionally and mentally, regaining clarity, purpose, and a sense of belonging. Spiritual rest can be obtained through meditation, prayer, journaling, reading spiritual texts, and community service. These practices vary among individuals, who often combine multiple approaches to resonate with their spiritual journey.
Emotional Rest
Emotional rest involves intentionally relieving yourself from daily emotional demands and stresses. Prioritizing self-care helps maintain balance and prevent burnout, especially for those with SAD. Practices such as journaling, taking breaks, scheduling alone time, and talking to friends can provide emotional relief, helping manage the emotional toll of SAD (Mindful Health Solutions, 2023).
Key Insights for Social Workers
Rest therapies offer a holistic approach to managing SAD, enhancing client well-being, promoting self-care, and providing coping strategies. Understanding how seasonal changes affect mental health helps social workers address clients’ needs better. Physical, sensory, spiritual, and emotional rest alleviate the fatigue and stress of SAD. Integrating these rest forms into daily routines boosts energy, mood, and overall well-being. Although medication and therapy are essential, rest therapies complement them, supporting a healthier, balanced life year-round.
References
Bernhofer, E. I. (2016). Investigating the concept of rest for research and practice. Journal of Advanced Nursing, 72(5), 1012–1022. https://doi.org/10.1111/jan.12910
Dalton-Smith, S. (2017). Sacred rest: Recover your life, renew your energy, restore your sanity. Faithwords.
Mindful Health Solutions. (2023). Embrace these seven types of rest. https://mindfulhealthsolutions.com/embrace-these-7-types-of-rest/
National Institute of Mental Health. (2023). Seasonal affective disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
Nurit, W., & Michal, A. (2003). Rest: a qualitative exploration of the phenomenon. Occupational Therapy International, 10(4), 227–238. https://doi.org/10.1002/oti.187
Ogle, S. (n.d). Are your senses overwhelmed? Give yourself a break with sensory rest. Learn Rumie. https://learn.rumie.org/jR/bytes/are-your-senses-overwhelmed-give-yourself-a-break-with-sensory-rest/
Schub, T., & Schiebel, D. (2018). Seasonal affective disorder: Treatment options. CINAHL Nursing Guide.
Woon, R. P. (2020). A healthy rhythm of rest: Why a sound theology and spiritual praxis of rest matters to life and ministry. CARAKA: Jurnal Teologi Biblika Dan Praktika, 1(1), 29–42. https://doi.org/10.46348/car.v1i1.8
Joy Whitmore, MSSW, CSW, is a seasoned social worker with 15 years of experience specializing in grief, loss, and somatic therapies. She is a mental health therapist at Best Life Mental Health Services in Louisville, Kentucky. She is a doctoral student at the School of Social Work at Spalding University.
Emily Jackson, MSW, CSW, is the Director of Training at Maryhurst with nine years of experience in child welfare. She is currently pursuing a Doctor of Social Work (DSW) at Spalding University, leveraging her expertise to advance trauma-informed practices and professional development in the field.
Angela R. Wilson, MSW, CCHW, has vast and diverse experiences working in social services for more than 30 years. She received her BA in psychology in 2002 and her MSW in 2021. She became a Certified Community Health Worker in January 2024. Her experiences range from working with youth and young adults to working with seniors, community engagement, community services, and resources to advocacy and social justice. She works at the Louisville Urban League as the Director of Health Initiatives. She is a doctoral student at the School of Social Work at Spalding University.