Seven Types of Rest You Need For True Recovery (Beyond Sleep)
In my previous blog, “Lazy or Resting, Reframing Rest”, I discussed reframing rest and not viewing this as being lazy if you are not always productive.
Learn more about the different types of rest with Alejandra Machado, LPC, a counselor in Houston, TX.
This can also be misinterpreted when we fall into the trap of thinking that resting always needs to look like being zoned out on the couch, or basically just being still. Rest and recharge look different for everybody. For example, a person may say that they enjoy cooking or gardening, and they find these activities enjoyable, but then later feel guilty that they haven’t rested in the sense that most of us think about.
It may be helpful to think about what rest, recovery, and recharging look like to you. It can be as simple as sitting down or relaxing, or it can be something you enjoy that involves movement or preparation and feels productive.
Rest can have many dimensions that can restore different parts of us and improve our well-being.
Productivity in itself is not bad; rather, it is the interpretation that you attach to it.
For example, are you judging yourself, saying something like “I’m not doing this right”, or “you’re even terrible at trying to relax, what’s wrong with you?” Those thoughts and interpretations can make us feel like we are failing at the very attempt of trying to take care of ourselves.
Let's break down and explore seven types of rest: physical, mental, emotional, social, sensory, creative, and spiritual, to help expand our definitions of what it is supposed to look like, and in the process, help us feel less guilty when we don’t think we are doing it right.
Passive rest is usually the first one that comes to mind for most. Passive rest resembles the typical act of lying down to take a nap, sleeping, or simply relaxing on the couch watching a show, but there can also be active rest.
Active rest incorporates gentle movement that can restore your body, such as stretching, going for a walk, or doing things like yoga. This movement may help recharge your body, physically reduce fatigue, and even release some tightness or tenseness that you may be carrying in your muscles. Often, we carry stress in our shoulders, lower back, or hips without being aware of it. For example, next time you are sitting in front of your computer or working at your desk, take a moment to pay attention to your body. Where are your shoulders? Are they relaxed, are they down, or are they hunched up towards your ears? Are you leaning into the computer, or perhaps you are slouching in your chair? Even taking short, little movement breaks to stretch out can help.
Mental Rest. This means taking a break from problem-solving or decision-making all the time. These can be actions such as limiting your screen time if you work at a desk in front of a computer and are constantly reading or scanning things. And yes, this also includes scrolling endlessly on social media. We may see it as a distraction, but it can also be stressful if we are not mindful of what exactly we are looking at on our screens. Other examples of taking a mental rest include deep breathing, which allows us to pay attention to how our body feels while we breathe, or try daydreaming or journaling. Additionally, listening to music without multitasking will allow us to become fully immersed in the sound and truly appreciate it. This type of mental rest can help quiet some of the racing thoughts that we may experience and prevent burnout from always feeling the need to have an answer or solve a problem.
Emotional rest. This means paying attention to emotions, creating a safe space to express your feelings without judgment, such as talking with a trusted friend or therapist, or engaging in general journaling, and honestly saying no when you are overwhelmed. This can help us process our feelings and, at times, the emotional labor of managing relationships.
Social rest is also something to think about, stepping back from draining interactions or choosing connections that feel supportive. Often, people have the idea that they should be a social butterfly and that they are not allowed to take time for themselves. Obviously, this varies among people and their personalities, but it is also OK to step back if that is what you need, and vice versa if spending time with people energizes you; that is something you can do to recharge. So, depending on what drains you and what energizes you, it can look different for everyone and at various times. Sometimes, you may want to seek out other people to recharge and feel better, and other times, you may want some alone time. All of this to say there is not one right or wrong, they're both OK.
Sensory rest, which complements some of the rest we discussed above, focusing on mental rest, but provides a more specific approach to the type of sensory information. For example, you can experience overstimulation from staring at screens all day or being in a noisy environment. Sometimes people have mentioned to me that they start to get a headache when they feel the environment is too loud and visually stimulating, such as in big crowds or with bright lights. In these situations, managing it by turning off notifications or dimming lights, or trying to find silence, stepping outside a noisy room, or spending some time outdoors can help calm the overstimulation of your nervous system. Others enjoy using a weighted blanket while napping to help calm their nervous system and promote rest.
Creative rest can feel productive but also energizing for some. Creative rest inspires or allows space for curiosity to grow. Examples of these are spending time outdoors observing nature, enjoying or creating art or music, cooking, writing, reading, or trying out a new hobby. These types of activities can help replenish our problem-solving energy and allow our imagination to flourish at times when we feel that our lives are stifled by routines that can start to feel mundane.
Spiritual rest is the last one, which means connecting to something larger than ourselves. Some would describe this as connecting to their purpose, spending time practicing their faith, or finding meaning in various areas of life. Some examples of how people practice spiritual rest may include activities such as attending spiritual or religious services, prayer, meditation, mindfulness, incorporating gratitude practices, or volunteering in their communities. These types of actions help to foster peace and a sense of belonging to common humanity.
As you probably noticed in some of these descriptions, it also overlaps with the awareness of how we are feeling in the first place. How do we know if we even need to rest and recharge to begin with? Recognizing what you need is key.
Rest isn’t just a luxury for some; it’s an important part of living well.
So, if you struggle to slow down or find yourself tying your worth to busyness, therapy can help you recognize those blind spots and help you find some balance. I work with adults in Houston and online across Texas who want to reduce anxiety and find healthier ways to recharge. Feel free to reach out to me, Alejandra Machado, LPC, at 281-858-3325.
