Have you ever spent the evening “relaxing” on the sofa watching TV, but you still feel exhausted, irritable, and like you haven’t had a break at all?
This is because rest isn’t just about not moving your body; it’s about replenishing your mind, emotions, and spirit. And if you want to feel truly refreshed, you have to start thinking about rest as more than just laying down or taking a nap.
Truth is, different types of exhaustion require different types of rest. Seven different types, actually!
Understanding the seven types of rest can help you identify what kind of restoration you truly need – so that your rest is actually effective in preventing fatigue, chronic stress, and burnout.
In this post, I’m giving you the lowdown on each type of rest, the signs you need it, and, most importantly, how you can get it. So by the end you’ll have the tools to know exactly what to do when you feel like you need a break.
The 7 Types of Rest and How to Achieve Them
1. Physical Rest (Active or Passive)
Physical rest is what most people think of when they hear the word “rest”. But the crucial thing to remember is that physical rest can be passive or active.
Most people think that when they need a break they should just lay and do nothing on the sofa, go to sleep, or take a quick cat nap. This is what we call passive rest, and there’s obviously a time and a place for this.
But physical rest can also involve what we call “active rest”. This involves moving your body in some form, and this can actually be incredibly restorative!
Taking a slow walk in nature is one of my favourite ways to do this because it has so many benefits – lowering your cortisol levels being one of them.
Signs you need physical rest:
- Persistent fatigue despite sleeping
- Muscle tension or soreness
- Frequent illness or headaches
Ways to Get Physical Rest:
- Take naps or go to bed earlier
- Engage in restorative exercise like yoga or walking
- Get a massage (or massage yourself)
- Gently stretch your body
- Practice yoga nidra (or non-sleep deep rest)
2. Mental Rest
Mental rest is about giving your brain a break. Many of us use our brains all day and, unless we make time for mental rest, this can quickly lead to cognitive fatigue.
Signs You Need Mental Rest:
- Trouble concentrating
- Feeling overwhelmed by small decisions
- Lying in bed with a busy mind
Ways to Get Mental Rest:
- Take short breaks throughout the workday
- Journal your thoughts to offload mental stress
- Engage in mindfulness or meditation
- Do a hobby that lets your mind wander, like knitting or gardening
- Use digital tools to streamline organisation and decision-making
- Keep set work hours and avoid checking emails outside of them!
3. Sensory Rest
Modern life bombards us with screens, noise, and constant stimulation. If you’re a sensitive person like me, this can be a nightmare. But everyone needs a break from stimulation at times.
There’s only so much we can process in a day. Sensory rest allows your nervous system to calm and not be on such high alert.
Signs You Need Sensory Rest:
- Sensitivity to bright lights, loud noises, or strong smells
- Feeling irritable or easily overwhelmed
- Eye strain or headaches
Ways to Get Sensory Rest:
- Spend time in silence or work from a library
- Close your eyes for a few moments throughout the day
- Unplug from electronics for a set period or do a “digital detox”
- Take a soothing bath
- Engage in deep breathing exercises
- Dim the lights in the evening
4. Creative Rest
Creative rest isn’t just for artists, but essential for anyone who problem solves, generates ideas, or creates (that’s most of us!)
Sometimes it can look like taking a short break from creating if you’re suffering from writer’s block or “painter’s block”, but mostly it’s resting in a way that allows you to get inspired again.
Signs You Need Creative Rest:
- Feeling uninspired or stuck in a rut
- Difficulty thinking outside the box
- Writer’s or painter’s block
- Lack of motivation for creative projects
Ways to Get Creative Rest:
- Spend time in nature
- Declutter and clean to invite fresh energy in
- Engage in a mindful creative hobby, like painting by numbers or colouring in
- Take a break from social media (avoid comparison and let inspiration come from within)
- Visit an inspiring place like an art gallery or museum
5. Emotional Rest
Emotional rest involves processing and expressing your feelings (instead of bottling them up) and setting boundaries around emotional support.
It’s particularly important if you work in an emotionally demanding job – like as a therapist or support worker. But it’s also essential if you’re supporting a loved one through a challenging time or going through grief.
Signs You Need Emotional Rest:
- Feeling emotionally drained or resentful
- Constantly suppressing emotions to avoid burdening others
- Struggling with emotional burnout or compassion fatigue
- Difficulty regulating emotions (intense highs and lows)
Ways to Get Emotional Rest:
- Express your feelings through journaling or talking to a trusted friend
- Step away from emotionally taxing situations when needed
- Set boundaries
- Seek support when needed
- Make time for things that spark joy
- Tune into your emotional experience through mindfulness meditation
6. Social Rest
Social rest is about balancing the energy you give and receive in relationships. It’s particularly important if you’re an introvert, but extroverts need time for social rest too!
It’s important to remember that some connections will deplete you, while others replenish you. Knowing which connections do which can help you to manage your social battery accordingly.
Signs You Need Social Rest:
- Feeling exhausted after social interactions
- Avoiding calls or messages due to social burnout
- Feeling disconnected from meaningful relationships
Ways to Get Social Rest:
- Spend time alone to recharge after intense social interactions
- Prioritise relationships that uplift and energise you
- Limit interactions with those who drain your energy
- Schedule social free days
- Go on a solo date or engage in quiet activities
- Engage in “parallel play” activities with loved ones
7. Spiritual Rest
Spiritual rest is about feeling a sense of connection, purpose, and belonging. It can involve faith, community, or deeper self-reflection.
Signs You Need Spiritual Rest:
- Feeling disconnected or unfulfilled
- A lack of meaning or purpose in daily life
- Craving deeper connection with yourself or others
Ways to Get Spiritual Rest:
- Engage in prayer, meditation, or time in a supportive community
- Spend time in nature to feel connected to something greater
- Volunteer or help others to cultivate a sense of purpose
- Join a community group or class
I hope after reading this post you can see that rest isn’t just about sleep! It’s about recognising what type of exhaustion you’re experiencing and addressing it with the right kind of restoration.
By incorporating different types of rest into your regular routine, you can prevent burnout, improve productivity, and feel more balanced overall.
So the next time you’re feeling exhausted and tempted to immediately take a nap, ask yourself: what type of rest do I actually need?
Liked this post? Check out some of these related posts:
- 5 Reasons Why Rest is Productive: Understanding the Paradox
- 15 Simple Tips for Mind-Body Balance and Healing
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Esther is the founder of Through the Phases, an online space dedicated to balancing personal development and self-care. From her experience living with chronic symptoms, she believes that rest is essential for a sustainable and fulfilling life. She has a degree in Psychology, is yoga teacher trained (200hr), and is currently pursuing a Neuroscience MSc to further study the mind-body connection. Read more about her story here.