Are you Truly Rested? Discover and Implement the 7 Types of Rest
We’ve all experienced those days where, despite getting a full night’s sleep, we wake up feeling just as exhausted as the day before. Or perhaps you've had a day filled with a whirlwind of emotions, leaving you feeling completely drained by the end. This happens because our bodies and minds expend energy in various ways, and as a result, they require different types of rest to fully recuperate.
Recognising and incorporating the different types of rest into our lives can make a significant difference in how refreshed and rejuvenated we feel, and can help combat burnout, reduce stress and regulate your nervous system for a healthier, more balanced life.
Identifying your Relationship with Rest
Before diving into the different types of rest, it's important to reflect on your current relationship with rest, and explore any limiting beliefs and sabotaging patterns you may hold relating to rest.
Many of us carry subconscious beliefs that prevent us from fully resting. These beliefs, often ingrained by societal and familial conditioning, keep us pushing on without allowing our bodies to repair and our minds to switch off. For instance, you might consistently skip breaks during workdays or feel guilty when spending time on leisure activities. These behaviours can perpetuate stress, burnout and a continuous state of nervous system arousal, making it challenging to unwind and fully recharge.
Understanding and challenging these limiting beliefs, and our relationship with rest, is crucial to achieving the rest we truly need.
Consider the following:
Do you often feel exhausted despite getting enough sleep?
Are you constantly mentally fatigued and unable to concentrate?
Do you experience sensory overload from screens and noise?
Do you struggle to find time for creativity or emotional expression?
Do you feel guilt or pressure when you stop and take a break?
Are your social interactions draining rather than uplifting?
Do you feel under pressure to always be productive and busy?
If you answered yes to any of these questions, it might be a sign that you need to incorporate the different types of rest into your life, and reframe your relationship with rest.
rest and the Nervous System
Our nervous system plays a crucial role in managing stress and maintaining balance. Chronic stress activates the sympathetic nervous system, putting us in a constant "fight or flight" state, which can lead to burnout and chronic symptoms. Integrating the seven types of rest helps activate the parasympathetic nervous system, promoting relaxation and recovery. By addressing each type of rest, we can manage stress holistically and prevent burnout.
The 7 Types of Rest
The concept of the seven types of rest was popularised by Dr. Saundra Dalton-Smith in her book "Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity."
By implementing the different types of rest, you can effectively reduce stress, support your nervous system's recovery, and pave the way for a more balanced, fulfilling life. Each type of rest - whether physical, mental, sensory, creative, emotional, social or spiritual - plays a crucial role in replenishing our energy reserves and enhancing overall wellbeing.
By understanding and actively incorporating these forms of rest into your routine, you can empower yourself to combat burnout, improve cognitive function, foster creativity, deepen emotional connections and cultivate inner peace. Embracing rest as a vital component of your lifestyle not only restores your vitality but also promotes sustainable productivity and a healthier outlook on life.
Lets take a look at the 7 types of rest and how we can implement them:
Physical Rest
What it is: Physical rest can be passive (sleeping, napping) or active (yoga, stretching, massage therapy, a gentle walk). It’s essential for restoring our body's energy levels.
How to implement: Prioritise getting 7-9 hours of sleep per night. Incorporate short naps if needed. Engage in gentle physical activities like yoga, a walk in nature or stretching to promote relaxation and improve circulation. Have a relaxing massage.
Mental Rest
What it is: Mental rest involves giving your mind a break from constant thinking and problem-solving.
How to implement: Take regular breaks during work, practice mindfulness or meditation, and engage in activities that allow your mind to wander freely, such as walking in nature without any specific goal. Make a daily to-do list to free up space in your mind.
Sensory Rest
What it is: Sensory rest helps to reduce sensory overload from screens, bright lights, and background noise.
How to implement: Limit screen time, especially before bed and wear blue light glasses. Create a serene, low-light environment in your home. Spend time in quiet, peaceful settings away from the hustle and bustle. Enjoy a peaceful candlelit bath.
Creative Rest
What it is: Creative rest recharges our ability to solve problems and generate new ideas.
How to implement: Spend time in nature, visit art galleries, listen to music or engage in activities that inspire and stimulate your creativity. Allow yourself to appreciate beauty without the pressure to create. Engage in fun and playful activities.
Emotional Rest
What it is: Emotional rest involves the freedom to express and feel your emotions authentically.
How to implement: Surround yourself with supportive people who understand and validate your emotions. Seek therapy or coaching where you can express and process emotions. Allow yourself to express your feelings without judgment. Use journalling, tapping and self-expression to process emotions. Practice self-compassion.
Social Rest
What it is: Social rest helps to balance relationships that revive us from those that exhaust us.
How to implement: Spend time with people who uplift and support you. Set boundaries with relationships that drain your energy. Make time for meaningful social interactions that nourish your soul. Spend regular time alone and enjoy a solo date.
Spiritual Rest
What it is: Spiritual rest is about finding a deeper sense of belonging, love, acceptance and purpose.
How to implement: Engage in practices that connect you to something larger than yourself, such as prayer, meditation or community service. Practice forgiveness and healing past wound. Cultivate connection with your higher self. Participate in religious or spiritual activities that resonate with your beliefs and values.
Implementing the 7 Types of Rest in Your Life
Start with Self-Awareness:
The first step to implementing these types of rest is to assess which areas of your life are most depleted. Take a moment to reflect on your daily routines and identify where you consistently feel drained or fatigued. This could include physical exhaustion from long hours at work, mental fatigue from constant problem-solving, emotional strain from challenging relationships, or even a sense of spiritual disconnect. By pinpointing these areas, you gain clarity on where you most need to prioritise rest and rejuvenation.
Challenge limiting beliefs and patterns:
Taking time to introspect and challenge any limiting beliefs, patterns and behaviours around rest can lead to profound insights into why you may resist rest or feel guilty when prioritising self-care. By identifying the origins of these beliefs and evaluating their impact on your health and happiness, you empower yourself to make informed decisions that support your physical, mental, and emotional wellbeing. Embracing a mindset that values rest as essential nourishment for a balanced life can transform how you approach downtime, ultimately enhancing your ability to recharge and thrive.
Create a restful routine:
Developing a restful routine involves integrating various types of rest into your daily life. This could include scheduling specific times for physical activities like yoga or walks in nature, setting aside moments for mindfulness or meditation to calm the mind, implementing a nourishing bedtime routine or planning regular breaks from digital devices to reduce sensory overload. By consciously incorporating these practices, you establish a balanced routine that supports both your physical and mental health.
Set boundaries:
Protecting your rest requires setting clear boundaries around your time and energy. Learn to prioritise your wellbeing by saying no to activities or commitments that drain your energy without contributing positively to your life. Establishing boundaries helps prevent burnout and ensures that you have the necessary time and space to rest and recharge effectively.
Practice Mindfulness and Gratitude:
Incorporating mindfulness and gratitude practices into your daily routine enhances your overall sense of wellbeing and restfulness. Mindfulness techniques such as deep breathing exercises or body scans help to calm the mind and reduce stress levels. Additionally, practicing gratitude by acknowledging and appreciating the positive aspects of your life cultivates a mindset of abundance and contentment. These practices not only promote relaxation but also support emotional resilience and mental clarity.
Rest is not a luxury; it's a necessity for a healthy, balanced life. By understanding and implementing the seven types of rest, and challenging our limiting beliefs around rest, we can rejuvenate our bodies, minds and spirits, ultimately leading to a more fulfilling and productive life. Take a moment to reflect on your relationship with rest and consider how you can integrate these types of rest into your daily routine.
If you would like support with your mental and emotional wellbeing through a holistic, trauma-informed approach, please feel free to contact me or book a free, no obligation discovery call.