7 types of rest you need to go from exhaustion to energy

When I was the Head of Growth Marketing for a software company, I yearned for rest—all the time. 

I was utterly and hopelessly exhausted, and my burnout made it difficult to have energy during the day and get the rest I needed.

I remember daydreaming about my next vacation because I was so exhausted. When it finally arrived, and I could take a break, I would inevitably need a few days to unwind and get my mind off work. Then, it felt like I only had three days of proper vacation before needing to get back to work. 

Only prioritizing rest during a vacation was clearly not enough. I was barely scratching the surface of the rest I really needed, so it’s no wonder I went back to daydreaming about a vacation not too long after returning to work from one. 

Unfortunately, this is a common experience. According to The American Institute of Stress, 80% of workers experience stress on the job. So, what can we do about it? Part of managing stress is learning how to actually rest. 

Today, we’ll explore the types of rest, why each is important, and how you can begin to get a little more rest in your life.

The Types of Rest We All Need

Saundra Dalton-Smith, M.D., the author of Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity, emphasizes the importance of taking a holistic approach to rest. She outlines the seven types of rest that we should all strive to incorporate into our lives.

1. Physical Rest

Physical rest is likely what most of us picture when we think about rest. It encompasses sleep and napping, allowing our bodies to pause and recharge. While quantity is nice here, it's quality that's key; it's not just about getting any sleep but achieving deep, restorative sleep. Our bodies can't fully recover from daily stresses without deep sleep, leaving us perpetually tired.

When we sleep well, we benefit from a deeper physical rest that enhances our overall well-being. Dr. Tatijana Busic, an Organizational Psychologist at Busic Psychology & Consulting, underscores this by explaining, “When we sleep, our brain activates a type of vacuum cleaner that literally vacuums debris and creates space for new information. It's so important!”

Quality sleep, therefore, is not just rest for the body but also a crucial process for mental clarity and health.

2. Mental Rest

Mental rest is crucial, especially in our fast-paced, information-overloaded world. During my burnout experiences, my mind was constantly racing, filled with anxious thoughts that kept me up at night and dominated my days. Mental rest involves calming the mind and finding peace amidst the chaos.

Journaling and meditation have been my go-to practices for mental rest. Writing down my thoughts helps externalize them, providing a sense of closure and relief. When I close my journal, it feels like I've closed a chapter in my mind, allowing me to relax and rest mentally. Meditation, especially focusing on a single thought or sense, has also been incredibly beneficial in quieting my mind and reducing mental clutter.

Achieving mental rest often requires intentional practices that help to slow down our thought processes. Whether through mindful breathing, journaling, or even just taking short breaks during the day to disconnect from work and screens, these practices can significantly enhance our mental well-being.

3. Sensory Rest

As a highly sensitive person, sensory rest has become a necessity for me. Overstimulation from constant notifications, background noise, and bright lights can lead to overwhelm and anxiety. Sensory rest is about reducing this sensory input and finding moments of silence and calm.

In my experience, managing notifications on my devices and creating a quiet environment have been essential. I ensure I have daily periods of silence, away from technology's constant beeps and buzzes. Grounding meditations and spending time in nature, listening to organic sounds like birds chirping or leaves rustling, help soothe my senses and provide much-needed sensory rest.

For many, the modern world is filled with sensory overload. Reducing this stimulation, whether by taking regular breaks, using noise-cancelling headphones, or seeking out quiet spaces, can significantly affect how rested and calm we feel.

4. Emotional Rest

Emotional rest involves allowing ourselves to express our emotions freely and authentically. Social norms or professional environments often pressure us to suppress our true feelings. We might respond with "I'm fine" when we're anything but, leading to internal stress and emotional fatigue.

It’s important to acknowledge and express our emotions to achieve emotional rest. This can be as simple as admitting to ourselves how we truly feel and allowing space to process these emotions. For instance, telling yourself, “I’m feeling upset, and it’s okay to feel this way,” can be incredibly liberating and restful.

Expressing emotions in healthy ways, whether through talking to a trusted friend, journaling, or engaging in creative activities, helps us move through feelings rather than bottling them up. This process provides emotional rest and prevents the buildup of unresolved emotions that can lead to greater stress and burnout in the future.

5. Social Rest

Social rest is about balancing our social interactions to prevent feeling drained by too much socializing. After attending a large event like a wedding or conference, you might feel depleted and need time alone to recharge. This is where social rest comes into play.

Recognizing your own social limits is crucial. For example, I’ve found that socializing one day during the weekend and spending the other day alone works best for me. As someone who lands right in the middle of the introvert-extrovert scale, this balance helps me recharge and maintain my energy levels. Your needs might differ, and listening to your body’s signals regarding social interactions is important.

Honouring these signals allows you to create a balance that suits your personal energy needs. Whether you’re more introverted or extroverted, understanding and respecting your need for social rest can help maintain your overall well-being and prevent social burnout.

6. Creative Rest

Creative rest is necessary when you experience "decision fatigue" or "creative blocks," when making choices or solving problems becomes overwhelming. In jobs that require constant creativity and decision-making, this type of rest is crucial to avoid burnout and feel connected to your creative self. 

When you reach a point where you can’t make sound judgments or feel stuck creatively, it’s time to take a break or walk away from the project for a while. If immediate rest isn’t possible, try to spread out your creative tasks to avoid overloading yourself. This approach can help integrate creative rest into your daily routine, preventing burnout and keeping your creative juices flowing.

Incorporating creative rest means allowing yourself time away from demanding tasks to rejuvenate your mind. Whether through hobbies, leisure activities, or getting inspired by artwork, giving your brain a rest from constant decision-making is necessary.

It’s equally important to nurture your creativity by immersing yourself in the creative works of others, as this can inspire you with new ideas in return.

7. Spiritual Rest

Spiritual rest involves connecting with something greater than yourself, which can be particularly rejuvenating when feeling disconnected from your purpose. It’s about finding ways to nourish your soul and reconnect with your inner self and the world around you.

For me, spending time in nature helps me reconnect with the world’s beauty and majesty. Meditating on connecting with my highest self also provides a profound sense of spiritual rest. Other ways to find spiritual rest include daily prayer, engaging in community service, or simply reflecting on their values and purpose.

The goal of spiritual rest is to find practices that help you feel more connected and grounded. These practices can provide a deep sense of peace and fulfillment, enhancing your overall well-being and sense of purpose.

How to Get More Rest

Rest is a simple, inexpensive daily activity that can significantly enhance your energy and well-being. It can help you stop feeling exhausted and stressed all the time. Incorporating regular rest into your routine allows your mind and body to recover, which is essential for maintaining overall health and vitality.

One of the most effective ways to start integrating more rest into your life is to begin small. Trying to overhaul your entire routine can be overwhelming and unsustainable, especially if you’re already feeling burnt out.

Try picking one or two types of rest that resonate with you the most or you think could use some extra attention. For example, if you struggle with physical exhaustion, focus on improving your sleep quality. If your mind is always racing, perhaps begin with mental rest practices like journaling or meditation.

To get started, consider dedicating a small, consistent amount of time each day to these practices. Even just 10-15 minutes can make a significant difference. Over time, as these habits become ingrained, you can gradually increase the amount of time you spend on rest activities. Consistent daily rest is much more impactful than waiting for occasional vacations, which often aren't enough to fully recharge.

It’s important to acknowledge that making these positive changes can be particularly challenging when you’re deep in burnout. This is where working with a life coach can be incredibly beneficial.

A life coach can provide the support you need to shift your habits, help you identify and overcome obstacles, and keep you accountable. They can work with you to map out specific actions and ensure you’re taking consistent steps toward incorporating more rest into your life.

Enjoying More Rest Each Day…

By starting small and seeking support, you can gradually build a routine that prioritizes rest. This will help you feel better sooner and prevent future burnout, ensuring you maintain a healthy balance and enjoy sustained well-being.

Understanding and integrating different types of rest—physical, mental, sensory, emotional, social, creative, and spiritual—allows you to address your specific needs and enhance your overall health.

Rest is a vital component of a balanced and fulfilling lifestyle. Small, consistent steps toward rest can lead to profound improvements in your life, helping you to avoid burnout and maintain a healthy, productive, and happy life.

Prioritizing these seven types of rest is not just about avoiding exhaustion; it's about investing in your long-term well-being and quality of life.

References

• Boyd, D. (2023, February 15). Workplace stress - The American Institute of Stress. The American Institute of Stress. https://www.stress.org/workplace-stress

• Calm Editorial Team. (2024, February 8). Here are the 7 types of rest that can help you to feel fully renewed. Calm Blog. https://www.calm.com/blog/7-types-of-rest

• Cooks-Campbell, A. (2021, August 11). 7 types of rest (Because you need more rest in your life. BetterUp. https://www.betterup.com/blog/types-of-rest

• Dalton-Smith, S. (2017). Sacred rest: Recover Your Life, Renew Your Energy, Restore Your Sanity. Hachette UK.

• Scott, E. (2024, March 1). Are You a Highly Sensitive Person? Very Well Mind. https://www.verywellmind.com/highly-sensitive-persons-traits-that-create-more-stress-4126393

• Skowron, Claudia. (2022, December 21). The 7 Kinds of Rest You Actually Need. Psychology Today. https://www.psychologytoday.com/ca/blog/a-different-kind-of-therapy/202212/the-7-kinds-of-rest-you-need-to-actually-feel-rejuvenated