“Do you feel tired?” 95% of the time I ask patients this question, they nod with a resounding, “Yes.” More often, when I ask, “How are you doing?” They generally respond with a similar answer, “I am just so tired today.” Exhaustion is the consequence of the productive, challenging, and exciting lives we lead. It is a part of our human-ness to require rejuvenation on a daily basis. Usually when we think about exhaustion, our brains go to the activity of sleep as an effective way to recharge. Although this is an obvious necessity, there is more to rest than just the physical (this is a reason we can get 8 hours of sleep a night consistently and still feel tired).

7 different kinds of rest have been identified as vital components to fully recharging your batteries.

1. Emotional rest: Emotional rest involves being able to express your emotions in a healthy way. Taking time to acknowledge your internal experiences and process your feelings is essential to your overall well-being. This may mean that you need to partake in some self-reflection, increase communication with your partner, or step away from emotionally draining situations in order to better process them. In moments of emotional rest we want to show up as our true authentic selves, and allow ourselves forgiveness and self-compassion.

• Ways to Practice Emotional Rest:

 Journaling

 Therapy (my favorite)

 Vulnerable conversations about your needs and feelings

 Venting to a friend

 Seeking out a support group

 Saying “no” to people pleasing

2. Sensory rest: In a world of cell phones and computer screens, our bodies are constantly in a state of sensory overload. Simply put, our senses are taking in more information than our brain can process at one time. When our brain is overwhelmed by input, it can send our body into a defensive state of fight, flight, or freeze; the body literally interprets the overload as a life-threatening situation.

• Ways to Practice Sensory Rest:

 Take a break from devices for (at least) 90 minutes a day.

 Dim your lights (especially overheads). Use table lamps, candles etc.

 Reduce noises; embrace the quiet.

 Wear fabrics that promote calmness (think cozy & comfy)

 Take a long bath

 Use a weighted blanket

 Aromatherapy (using soothing scents like lavender or chamomile)

3. Physical rest: This isn’t a new one, but let’s think about it a bit differently. Physical rest can fall into two categories: active and passive. Moving our bodies helps to ignite our parasympathetic nervous system, the part of the body that is responsible for calming us down in states of stress or panic.

• Ways to Practice Physical Rest:

 Yoga (active)

 Sleep for at least 8 hours (passive)

 Playing and enjoying time with your children (active)

 Weightlifting (active)

 Gentle stretching (passive)

 Going for a leisurely walk (active)

 Progressive muscle relaxation (passive)

 Playing a sport you love (active)

 Deep breathing exercises (passive)

4. Mental rest: Experiencing brain fog? Unable to slow down? Frequent illness? Irritability? Insomnia? All of these are signs that you may need mental rest. We use our brains every second of every day, even when we sleep. Let’s help it take a breather.

• Ways to Practice Mental Rest:

 Schedule short processing breaks throughout your workday

 Meditate

 Relaxing hobbies that require minimal mental effort

(knitting, puzzles, coloring)

 Practice acceptance vs. expending mental energy to try and change things that can’t be changed. Focus on what you can control.

 5 senses activity

(name 5 things you can currently see, 4 things you can touch, 3 you can hear, 2 you can feel, 1 you can taste)

 Rethink the narrative that your self-worth and value are tied to your productivity or success.

5. Creative rest: Creative rest involves shutting off the part of the brain that actively tries to solve problems and process information in a logical way. No, this doesn’t mean you have to become to next Picasso. You can rejuvenate your own creative spark by the simple admiration of other’s creativity.

• Ways to Practice Creative Rest:

 Listening to music

 Trying a new recipe (double points if you change something about it!)

 Visit the museum

 Attend a painting or wood working workshop.

 Finding inspiration in nature

 Listen to an audiobook

 Re-do décor in your home

 Make a craft with your kids

6. Social Rest: Every human has a different “social battery” strength. Whether you’re a long-lasting energizer bunny or an off-brand short circuit, checking in with ourselves during social situations can be helpful in preventing burn-out. Inversely, not having enough social rest and connection to others can lead us to feel lonely and disengaged from the world.

• Ways to Practice Social Rest:

 Leaving one weekend day free from commitments

 Surrounding yourself with people who are a positive influence

 Saying “no” to invites that may cause you to feel stress or overwhelm (events should be fun!)

 Spending time with a person who fills your cup

 Ending toxic relationships

 Join a book club or a group of common interest

 Reconnect with your partner through intentional time together (date nights, staycations)

7. Spiritual Rest: Spiritual rest is about connecting to something greater than yourself. It involves finding meaning and expressing purpose in your life, while staying connected to the current moment. Whether it’s religion, community, nature, or karma that you connect with, spiritual rest’s focus is your personal relationship with the world around you and your place in it.

• Ways to Practice Spiritual Rest:

 Meditation

 Practicing daily affirmations

 Reading spiritual literature

 Community involvement

 Getting outside into nature

 Volunteering

 Using a daily gratitude journal

We must recognize that unless our rest is intentional, these strategies aren’t going to work very well. It will take some getting used to, but being fully present and focused during these moments will offer you the most benefits. Remember, rest is not something that we earn, it is a right we are given as humans. Therefore, setting boundaries around rest is not a selfish act. It may be helpful to schedule blocks of relaxation time during the week for both you and the entire family if you find yourself struggling with making rest a priority. Don’t forget that many of these types of rest overlap, and you can combine different types of rest within the same activity.

Many of us have a thought pattern of this nature, “I need to do enough work in order to be able to rest.” Instead, let’s try and think about rest differently by asking ourselves, “Have I rested enough in order to be able to do my very best work?”