Before you start juggling the endless to-do lists and racing through the daily grind, I want to take a moment to remind you of something simple yet powerful…
You need rest.
Life moves fast. Whether it’s March, September, or the start of a new year, rest isn’t just a luxury for the holidays — it’s a necessity all year round.
It’s about giving yourself the space to pause, recharge, and realign.
Rest is the gift that keeps on giving, no matter the season, so STOP skipping this step.
Here’s everything you need to know about the 7 types of rest and how to practice them.
P.S. If you’re new here, hey! I’m Thalia. I help burnt-out girlies in their 30s unf*ck their life through 1:1 coaching and self-paced tools. Every week(ish), I share content on burnout recovery, self-development, finding joy, and career growth. Subscribe here so you never miss a debrief.
Why stress feels constant, not seasonal
As the demands of life pile up, you might find yourself stuck in a never-ending cycle of exhaustion and overwhelm. Don’t worry, you’re not alone.
It’s totally normal to overestimate how much you can get done in a day and underestimate the toll it takes on our mind and body.
Whether you’re working in a toxic workplace or not, life can feel like a never-ending hamster wheel of deadlines, expectations, responsibilities, and stress. Add in the social commitments and personal goals, and it’s no wonder burnout starts creeping in.
Sound familiar?
We’re so focused on checking boxes and pleasing others that we forget to check in with ourselves. And when we’re not prioritising rest, it’s easy for burnout to take over.
So take this as your gentle reminder to prioritise yourself.
Your mental health and well-being aren’t just important — they’re everything. Forget about constantly being “productive” and start being intentional about recharging your batteries.
You don’t need to wait for a holiday or the “perfect” time to prioritise rest. Right now is the right time to invest in yourself by embracing rest in all its forms. It’s how you’ll feel balanced, energised, and ready to take on whatever life throws your way.
You’ve got this.
The benefits of rest
Rest is essential.
But unfortunately, it is something that often gets overlooked. Especially in a society that sees “exhaustion as a status symbol and productivity as self-worth.” (Brené Brown)
Many follow a hustle culture where working 18-hour days is seen as the norm and rest is seen as lazy.
But the truth is you can’t continue to show up for yourself with zero rest as you will hit burnout.
And that’s not all, rest is also vital for your mental health and overall well-being.
Benefits of rest include:
- Increases concentration and productivity
- Helps with a healthier immune system
- Improves mental clarity
- Boosts mood and emotions
- Reduces stress
- Prevents burnout and exhaustion
- Renews energy and motivation
According to Dr Saundra Dalton-Smith, author of Sacred Rest, rest can come in many shapes and forms and there are seven types to choose from.
The 7 types of rest and how to practice them
Ever wondered why you still feel exhausted even after you’ve had optimal sleep?
Chances are, you’re probably in need of a different type of rest. And lucky for you, there are 7 types to choose from.
From basic physical rest to sensory rest, it’s important to understand the different types of rest and experiment with what works for you.
Being able to pinpoint what you and your body need in terms of rest will allow you to go straight to the right area and choose a restful activity that fits your needs rather than indulging in a random activity that you won’t benefit from.
I encourage you to bookmark this page so you can refer back to it whenever you need to.
1 | Physical rest
Sleep is what most of us think of when we think about rest.
But the truth is, resting goes far beyond getting enough sleep a night.
Sleeping, napping, or bed rotting are all passive forms of physical rest. But physical rest can actually be active and fun. Active physical rest is any activity that improves your physical well-being and restores the body. Think about setting time aside for relaxation activities like yoga or stretching and indulging in self-care.
And trust me, your body will let you know when you are in need of some physical rest so you know when to slow down.
Don’t just ignore those low energy levels or achy muscles and instead indulge in the below activities.
Physical rest includes:
- Taking part in restorative practices like meditation and breathwork
- Having a nap or making sure you get between 7-9 hours of sleep a night
- Doing some gentle movements like stretching or yoga
- Going for a deep tissue massage or other spa treatment like acupuncture
- Indulging in nourishing self-care rituals
2 | Mental rest
Brain fog and overwhelm are signs that you are in serious need of some mental rest.
When you’re mentally drained you might find it harder to focus, make decisions or struggle to complete even the simplest of tasks.
Mental rest allows you to detach from cognitive demands and allow your brain to repair. Think about taking a break, separating yourself from your phone or computer and going for a walk instead. Being out in nature is one of the best ways to clear away the cobwebs and allows your mind to truly disconnect.
So take a much-needed mental break with these activities!
Mental rest includes:
- Taking plenty of breaks throughout the day
- Going for a walk in nature with zero distractions
- Scheduling in a “worry period”
- Journaling or brain-dumping your thoughts onto paper
- Making less pointless daily decisions
3 | Social rest
If you’re an introvert like me, then you’ll know how exhausting it is to spend time with people.
Spending time with friends and family drains my energy and so after a social event, it takes me a couple of days to feel like myself again. I will then take a step back from anything too demanding and instead indulge in quiet self-care.
This is called social rest.
Just as it says on the tin, social rest gives you a break from socialising or being around people in general so you can recuperate and wait for your energy to come back.
Social rest includes:
- Having “me-time”
- Sitting with your own company for a while
- Taking yourself out on a solo date
- Limiting time with negative people or ending toxic friendships
- Saying NO and setting better boundaries with people
4 | Sensory rest
Whether you are aware of it or not, our minds and senses can get overloaded daily.
This can come in the form of multiple notifications, the news, music, social media ads, podcasts, ambient noises, traffic, fluorescent lighting, billboards, etc.
The sensory information that we are bombarded with daily can make it difficult for us to switch off.
And so sensory rest becomes essential in helping us to disconnect from “the noise” and keep our well-being in check.
Sensory rest includes:
- Wearing blue light glasses
- Going screen-free for an hour or two before bed
- Unplugging for an entire weekend
- Turning off your notifications and keeping your phone on silent
- Taking a full “media” break and avoiding the news and social media, etc
5 | Spiritual rest
Spiritual rest is a state of feeling relaxed, connected, and at peace.
But you don’t need to be religious to practice spiritual rest because this type of rest isn’t just about connecting with a higher entity but with your inner self.
Improving your spiritual health can look like practising self-love and self-acceptance. It’s these feelings that can help to ground us and without them, we can lose our sense of belonging.
Spiritual rest, therefore, provides us with purpose and meaning, which are essential factors for life.
It is important to remember that spiritual rest is different for everyone, so make sure you find a practice that works best for you.
Spiritual rest includes:
- Meditating or breathwork
- Practising gratitude
- Praying or visiting a place of worship
- Dedicating time to self-reflection
- Getting clear on your core values
6 | Emotional rest
Thanks to life’s daily struggles and challenges, emotional exhaustion is something we are all too familiar with.
It is therefore so important that you regularly practice emotional rest so you can be mentally and emotionally prepared for whatever comes your way.
Emotional rest is integral to reducing stress, overwhelm, and anxious thoughts. But bear in mind that indulging in emotional rest doesn’t mean you’re avoiding all emotions. Emotional rest gives you the space to recognise and process your emotions so you can better understand what triggers them.
Emotional rest includes:
- Honouring your boundaries
- Taking a “yes” break and learning to say “no”
- Connecting with people you trust
- Making time to journal and express your feelings
- Trying therapy
7 | Creative rest
Creativity takes work.
You’re constantly coming up with new ideas, brainstorming, solving problems and bringing your visions to life. And as a result, it can be easy to fall into a creative rut or “block”.
Feeling creatively drained can look like being uninspired or having trouble coming up with fresh ideas.
It’s therefore so important to protect your creative energy through creative rest.
Creative rest includes:
- Reading a book for fun
- Getting outside and spending time in nature
- Starting a passion project and creating just for fun
- Heading to a museum or art gallery and spending time admiring others’ creativity
- Learning how to play an instrument
Bonus | Intentional Rest
P.S. I totally made this one up as a shameless plug, but hey, it works, right?
Intentional rest goes beyond just knowing when to slow down.
It’s about creating a solid and unshakable strategy for your well-being so you can show up as your best self every single day.
If you’ve been battling burnout and feel like you’re stuck in survival mode, this is your sign to take the next step.
My coaching program is designed to help women like you recover from burnout, glow up from the inside out, and transform their draining AF job into a magnetic career they love.
Ready to feel unstoppable?
I’ve got you.
Grab your 90-minute blueprint call with me now, and let’s kickstart your career glow-up today.
Final thoughts
I hope you find comfort in these tips and are able to implement them in some way to help you decrease overwhelm and exhaustion, no matter the time of year.
And please, I urge you to take a well-deserved break.
Be kind to your mind, body, and soul, and allow yourself time to rest and reset so you can come back even stronger.
And before you get distracted by looking ahead at what’s next and planning your goals, make sure you take a moment to celebrate your wins.
Reflect on how far you’ve come and what you’ve managed to achieve so far. Thank yourself for showing up, doing the work, and making progress, no matter how big or small.
Be proud of yourself. And then do a little dance!
You’ve got this.
Thalia xx
