Rest is rad(ical)
Exploring the different types of rest (and why we need them all)
For the majority of my career in health and fitness, I’ve been a proponent of rest. When I worked primarily as a health and fitness coach (pre-grad studies and becoming a therapist), I would incorporate rest days, rest periods in training cycles, and even coached folks about the importance of an “off-season” as a recreational athlete or consistent exerciser.
I’m still a fierce advocate for that type of rest, but what I’ve come to learn (both personally and professionally) is that rest is about so much more than just physical rest. And while physical rest is vital to our health and well-being there is tremendous value in considering the other types of rest as well.
In this 4-part series I’m going to dive into all things rest.
In the first article, I’m going to introduce you to the different types of rest (because they’re not discussed as much as I think they could be in the mainstream health arena).
In article 2, we’ll explore the benefits of rest, and have a candid look at what we’re up against to rest (well).
In article 3, I’ll walk you through what I call a “rest audit” to help you take a “pulse check” on your resting rhythms (and whether they’re working for you - body and mind!).
Finally, in article 4, we’ll explore strategies to increase the rest you need more of (according to your audit) with realistic strategies.
Let’s dive in (but first, do you need a break? It’s ok if you do.)
The 7 forms of Rest
I was first introduced to these forms of rest by Dr. Saundra Dalton-Smith in her 2019 TedTalk. She’s a researcher and internal medicine doctor. I also read her book, Sacred Rest: Recovery your life, renew your energy, restore your sanity. Note: the book is a well-written (easy to read) mix of evidence based information with a Christian lens at times. If this doesn’t align for you, you may wish to explore other books like Rest is Resistance: a manifesto by Tricia Hersey, founder of the Nap Ministry.
Regardless of their origins, the concept of 7 forms of rest is brilliant - and has been a game changer for me and many of my clients.
Here they are (in no particular order):
Physical Rest is about how we rest the physical body. This may include things like prioritizing sleep (including naps!), adequate physical rest periods during the day, and also engaging in activities that promote physical recovery, like stretching, yoga, gentle exercise (that last one might surprise you). Physical rest is about being still (passive rest), but also about gentle movement (active rest). And while sleep is a vital part of physical rest, it’s not the whole picture!
Mental Rest is about giving your brain a break from intense focus/ cognitive tasks. It’s about allowing for and prioritizing time for relaxation and decompression within your routines. This may include activities like mindfulness/ meditation/ quiet reflection, spending time in nature (away from the hustle and bustle), or engaging in hobbies that aren’t cognitively demanding.
Emotional Rest involves having the permission, time, and space to feel and express your emotions without judgment. As a therapist, I know how much easier this is said, than done. Engaging in emotional rest requires courage, self-awareness, embodiment, and a felt sense of safety. As we lean into emotional rest, practicing self-compassion can be pivotal, as can be seeking support when needed.
Sensory Rest is about reducing sensory overload - which is vital in our over-stimulating world! Every day we’re bombarded in varying degrees by noise, bright lights, screens, and other physically sensory stimuli that can be overwhelming. The degree to which this is overwhelming varies from person to person (related to their degree of neurodivergence and/or trauma). Regardless of your personal sensory bandwidth, sensory rest is critical to regulation of your nervous system and ability to engage. Sensory rest can be anything from simply closing your eyes, wearing noise reducing or cancelling headphones, or unplugging from devices for windows of time (minutes, hours, or weekends!).
Creative Rest involves giving your mind a break, not just from mental/ cognitive focus, but from any “task” at all. It’s about allowing your mind to wander, explore new ideas, and engage in activities that spark your imagination and innovation in non-capitalist productivity-focused ways. Think meandering in nature, listening to music for joy, writing for the sake of writing, or viewing awe-inspiring things. The “proof” of the value of this type of rest for me comes when I step away from something I’m doing that requires a lot of thought (writing/ considering a challenge), and as I’m doing the “mindless” activity (in the shower, doing dishes, sitting quietly) the answer lands easily in my mind.
Social Rest is about prioritizing time for meaningful connections with others (as well as breaks from those social interactions). The approach to social rest will vary significantly depending upon your neurodiversity and personality (ex. introversion/ extroversion). It’s about knowing yourself, and your unique needs, but also which relationships/ social connections “fill you up” vs. “drain you.” As such, social rest also includes the vital work of setting boundaries to create time and space for your needs.
Spiritual Rest involves nurturing your sense of purpose, meaning, and connection to something larger than yourself. As a therapist, I would argue that this type of rest is about having a deep connection with your Self-energy (In Internal Family Systems, this would be the wise part of you that is calm, curious, connected, creative, courageous, compassionate, confident, and clear). It’s the part of you who knows what you need and want and feel capable of advocating for exactly what that is. Spiritual rest may involve self-reflective processes, meditation, prayer, religious or spiritual practices, or spending time in nature.
Important: There’s no rest hierarchy.
One form of rest isn’t better than the other. That’s why I listed these in no particular order. Just like all health practices what is vital for you will shift and evolve over time with your evolving needs. Honour that!
Some questions to reflect on:
As you read through this list and the different forms of rest…
What do you hear for yourself?
Have you considered these various types of rest?
Do you incorporate these various forms?
Can you see where you might need to support more rest?
What is ONE type of rest you could explore noticing and prioritizing this week?
Be curious, and notice what you notice (without judgment).
In the next article we’ll be diving into the benefits of rest, along with the barriers we face to prioritize and integrate rest practices in our (real) lives!
Onward in thriving,
Gillian
PS. That was a bit of a read. If you feel compelled, could you take some rest right now? Maybe just shut your eyes for a minute, gaze out the window at nature, breathe some fresh air (if possible), or even take a nap? Permission to rest granted (not that you need my permission!).