Cultivating Rest

As a new season arrives, we can all recognize that true and authentic rest will renew us for the next season ahead. Dr. Saundra Dalton-Smith, author of Sacred Rest, calls rest "the most underused, chemical-free, safe and effective, alternative option available." Recognizing this, she identified seven types of rest crucial for combating chronic rest deficits. We can all benefit from understanding how to effectively cultivate these practices. 

We can explore the science behind rest, its spiritual significance, the benefits it offers, and the ultimate rewards of prioritizing rest. Rest can be seen as something sacred, valuable, and deserving of our pursuit. By embracing rest, setting boundaries, and creating a haven, we can empower the exhausted to reclaim their well-being – free from guilt, shame, or fear.

Physical rest.

Our most basic need for rest is physical. This means giving your body a break from activities that leave you drained. Sleep, relaxation, and napping are all essential for physical recovery. Even exercise can be a form of rest – light activities like yoga, stretching, or massage are considered "active rest" because they promote healing without further strain.

Mental rest.

Ever hit the pillow and your brain flips on like a light switch? You might have a mental rest deficit. Sleep helps, but never feels truly restorative. Coffee might be your morning go-to, but it fuels the fire of racing thoughts and worries in the long run. To combat this, incorporate short breaks throughout your day and journaling before bed. Here's another technique we can use: thought diffusion. It's like creating space between yourself and your thoughts. Imagine them as leaves floating down a stream, or clouds drifting by. Observe them without judgment and let them pass naturally.

Sensory rest.

Our world bombards us with constant stimulation – screens, chatter, lights, music, the whole shebang. We can develop intentional sensory deprivation to combat this overload and recharge. We have found individuals and students benefit greatly from screen-free evenings, especially for 45 minutes before bed. Another technique, "Five Senses Grounding," helps us become present and centered. Here, you focus on one sense at a time. Notice the texture of your clothes against your skin (touch), the scent of a nearby flower (smell), or the sounds of birds chirping outside (hearing).

Emotional rest.

Emotional rest starts with authenticity. Saying "fine" when you're clearly upset just bottles up emotions, creating internal pressure. Instead, be honest! "I'm actually really frustrated with [situation]" allows for a release that helps your emotional circuit recharge. Emotional rest also involves surrounding yourself with supportive people who bring you peace, not stress.

Social rest.

Knowing your social style is key to avoiding burnout. Introverts, for example, recharge with alone time, while extroverts gain energy from socializing. Understanding your "social battery" helps you recognize when you need to refuel. This is especially important in relationships – some people hit their social limit after a few hours at a party, while others are just warming up. Open communication with your partner ensures you both have a fulfilling social life.

Creative rest.

Creative people, listen up! Creative rest is your secret weapon against burnout. We all know the struggle: writer's block, creative fatigue, feeling fried from brainstorming. But there's a solution. Creative rest means immersing yourself in inspiration without the pressure to create. Take a walk in nature and simply soak it in. Or, step away from a project for a while. Let your brain recharge without the burden of "doing" anything.

Spiritual rest.

Beyond physical rest, our souls may yearn for a deeper connection. Spiritual rest is about finding meaning and purpose in something greater than ourselves. This can involve practices like prayer, meditation, or simply connecting with a cause or community that resonates with you. For some, spiritual fulfillment comes from a religious path, while others find it through volunteering, spending time in nature, or creative pursuits. The key is to discover what nourishes your spirit.

Cellular/systemic rest.

Our bodies crave rest on a deep, cellular level. What we eat significantly impacts this internal restoration. Processed foods, junk food, and sugary treats are digestion nightmares. Our bodies use a ton of energy just to break them down, leaving us feeling drained and sluggish.

Fight fatigue and burnout by giving your body rest on a cellular level. Focus on easily digestible, healthy foods rich in antioxidants to combat oxidative stress. Additionally, be mindful of caffeine intake to avoid overtaxing your adrenals. The key to tackling exhaustion lies in incorporating various types of rest into your daily routine. Start small - even brief moments of rest can be beneficial. 

While some rest practices may be easier to implement than others, the most important thing is to find ways to refuel and recharge your body and mind holistically in this season.

- Kaitlyn McAdams, School Social Worker