In today’s fast-paced world, it’s easy to associate rest with simply getting enough sleep. However, according to Dr. Saundra Dalton-Smith, physician and author of Sacred Rest: Recover Yo
ur Life, Renew Your Energy, Restore Your Sanity, rest is much more than sleep. In her research, she identifies seven distinct types of rest that we need to feel fully recharged — physically, mentally, emotionally, and spiritually.
Let’s explore these seven types of rest and how incorporating them into your life can help you feel more balanced, energized, and restored.
1️⃣ Physical Rest: Recharging Your Body
Physical rest is the most obvious form of rest, but it involves more than just getting a good night’s sleep. Dr. Dalton-Smith explains that physical rest can be passive or active.
Passive physical rest: Includes sleeping or napping.
Active physical rest: Involves restorative activities like stretching, yoga, or deep breathing exercises that reduce muscle tension and improve circulation.
💡 Tip: Take regular breaks during your workday, stretch for a few minutes each hour, and aim for consistent, quality sleep.
2️⃣ Mental Rest: Calming a Busy Mind
Ever feel mentally exhausted after a long day, even if you didn’t do anything physically strenuous? That’s because your mind needs rest, too.
Mental rest helps calm overthinking, racing thoughts, and decision fatigue. Without it, you may feel distracted, forgetful, or unable to focus.
💡 Tip: Schedule mental breaks throughout the day. Try mindfulness exercises, journaling, or a brain dump to release thoughts and quiet your mind.
3️⃣ Emotional Rest: Releasing Emotional Burdens
Emotional rest means having the space to express your feelings authentically without fear of judgment. Many of us carry emotional burdens silently, which can lead to burnout and resentment.
This type of rest involves being honest about your emotions and setting boundaries to protect your emotional energy.
💡 Tip: Spend time with people who uplift you and allow you to be your authentic self. Consider therapy or journaling as a way to release emotional tension.
4️⃣ Social Rest: Balancing Relationships
Social rest is about evaluating your relationships and spending time with people who recharge rather than drain you.
Many of us feel socially exhausted when we give too much to others without receiving support in return. Social rest involves spending time with positive, supportive relationships and setting boundaries with people who may be draining your energy.
💡 Tip: Spend time with those who make you feel seen, heard, and valued. Limit interactions with those who bring negativity or demand too much from you.
5️⃣ Sensory Rest: Disconnecting from Overstimulation
In our digital world, sensory overload is a common experience. Bright screens, notifications, background noise, and constant stimulation can overwhelm our senses, leaving us feeling drained.
Sensory rest helps to reduce sensory input and allows your nervous system to reset.
💡 Tip: Practice screen-free time daily. Try closing your eyes for a few minutes, reducing background noise, and limiting exposure to bright lights or loud environments.
6️⃣ Creative Rest: Rekindling Your Inspiration
If you’ve ever felt uninspired, stuck, or burned out creatively, you may need creative rest. This type of rest allows you to reconnect with beauty, wonder, and awe — essential for fueling your imagination.
Creative rest is especially important for those who solve problems, brainstorm, or create as part of their daily work.
💡 Tip: Spend time in nature, visit art galleries, or engage in hobbies that bring you joy without any pressure to perform.
7️⃣ Spiritual Rest: Reconnecting with Meaning and Purpose
Spiritual rest involves feeling connected to something greater than yourself. It’s about finding purpose, belonging, and meaning in your life.
This type of rest can be achieved through prayer, meditation, community involvement, or volunteering.
💡 Tip: Practice gratitude, meditation, or participate in spiritual practices that resonate with you to feel more connected and grounded.
How to Incorporate the 7 Types of Rest into Your Life
To feel truly restored and recharged, you need a balance of all seven types of rest. Here’s how to get started:
Identify where you feel the most drained.Are you physically exhausted? Mentally overwhelmed? Emotionally drained? Start by addressing the type of rest you need most.
Set boundaries to protect your rest.Prioritize rest as a non-negotiable part of your self-care routine. Say no to commitments that drain your energy and make time for restorative activities.
Incorporate small changes into your daily routine.Rest doesn’t have to be a big event. Small, consistent practices throughout the day can make a significant impact.
Final Thoughts: Rest Is More Than Sleep
Understanding the seven types of rest is key to living a more balanced, healthy life. As Dr. Saundra Dalton-Smith shares, rest is about restoring what’s depleted — physically, mentally, emotionally, and spiritually.
If you feel burned out, uninspired, or constantly tired, it might be time to re-evaluate your rest practices. By incorporating these different types of rest into your life, you can reclaim your energy, renew your mind, and restore your overall well-being.
At Journey to Healing, PLLC, we believe in the power of rest and self-care. If you're ready to explore how rest can improve your mental health, reach out to schedule a session today.
Disclaimer
The information provided in this blog is for educational purposes only and is not a substitute for professional therapy or medical advice. Please consult a licensed therapist or healthcare professional for personalized support.
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