Let’s face it: the act of rest can often be relegated to the bottom of the priority list. And the societal pressure to be constantly productive doesn’t help, sometimes prompting feelings of paranoia, guilt, or shame when taking time to recharge — like it’s an indulgence that needs to be justified, approved of, or considered “valid.”
For those living with chronic pain, fatigue, stress, or burnout, this pressure can feel compounded by the additional challenge of managing symptoms that are often invisible or breezily dismissed by others. And so rest, in this context, becomes not just an act of self-care, but a crucial component of managing these conditions.
Being the complex humans we are, the concept of rest is just as nuanced. It’s not some blanket term; there are actually seven different types of rest, each helping to address very specific needs.
No matter how small or grand the self-supportive act, understanding, embracing, and partaking in each of the different types can help to move the needle towards well-being. But, where to start? Sometimes, it really is as simple as the items below. The key is to shake off feelings of expectations and to participate mindfully.
Wait, mindfully? Yes, mindfully. More than just a buzzword, mindfulness is the act of being fully aware of your thoughts, feelings, bodily sensations, and surrounding environment without trying to change or judge them. The goal of mindfulness is to cultivate a greater sense of awareness and acceptance of the present moment, which can lead to reduced stress, and improved emotional regulation and overall well-being.
It’s easy to think of “mindfulness” as being something specific, like meditation, breathwork, or movement like yoga or tai chi — which are all excellent examples of the concept. But mindfulness can also be incorporated into all daily activities, including the examples of rest below.
The Seven Different Types of Rest
#1 — Physical Rest
Often considered the most obvious of the bunch, physical rest is the foundation of all other forms of rest. It involves giving your body the chance to recover from the demands of the day and is particularly important for managing chronic pain or fatigue, as the body can require more time to recuperate when experiencing these symptoms. Physical rest can take many forms; it’s about listening to your body and allowing it the time it needs to heal and regenerate.
Some Examples of Physical Rest:
Sleeping
Napping
Restorative yoga
Taking a leisurely walk
Stretching exercises
Receiving a massage
Soaking in a warm bath
Practicing progressive muscle relaxation
Using a comfortable ergonomic chair
Engaging in tai chi or qigong
#2 — Mental Rest
Our minds are constantly processing information, making decisions, and dealing with stress, so mental rest is about giving the brain a break from this ongoing activity. The act of clearing your mind to reduce mental fatigue can become especially crucial for managing stress and preventing burnout.
Some Examples of Mental Rest:
Practicing mindfulness meditation
Taking short breaks during work
Engaging in a hobby that relaxes the mind
Limiting screen time before bed
Using a guided relaxation app
Deep breathing exercises
Reading a light, enjoyable book
Journaling thoughts and feelings
Doing a digital detox
Listening to calming music
#3 — Emotional Rest
We’re now starting to venture outside of what many are most familiar with when it comes to the act of resting. Emotional rest involves acknowledging and processing emotions in a healthy way, including giving yourself permission to feel and express emotions without judgment. This type of rest is vital for emotional resilience and can be particularly healing for those dealing with chronic pain, fatigue, stress, or burnout.
Some Examples of Emotional Rest:
Talking with a trusted friend or therapist
Journaling to help process emotions
Practicing self-compassion exercises
Engaging in art therapy
Watching a feel-good movie
Practicing gratitude
Spending time with a pet
Engaging in laughter yoga
Listening to music that evokes positive emotions
Setting boundaries to protect emotional energy
#4 — Social Rest
Social rest is about finding a balance between social interaction and solitude. It’s important to surround yourself with supportive people who uplift you, while also setting boundaries to protect your energy. For those dealing with chronic conditions, social rest can mean choosing quality over quantity in social interactions and recognizing the value of alone time for recharging.
Some Examples of Social Rest:
Spending quality time with supportive friends
Joining a supportive group or community
Engaging in enjoyable group activities
Taking a break from social media
Having a heart-to-heart conversation
Participating in a book club
Volunteering for a cause you care about
Attending a workshop or class
Hosting a small, low-pressure gathering
Engaging in team sports
#5 — Sensory Rest
In today’s world, there’s no question that we are constantly bombarded with sensory stimuli, and so the opportunity to create a calm, quiet environment can provide much-needed relief. Sensory rest is about reducing the overload on our senses, which can be especially overwhelming for those with chronic fatigue or stress.
Some Examples of Sensory Rest:
Spending time in nature
Practicing silence or quiet time
Dimming the lights or using candles
Using aromatherapy with essential oils
Taking a break from screens
Listening to nature sounds
Wearing comfortable, soft clothing
Creating a clutter-free space
Enjoying a warm cup of herbal tea
Using an eye mask for sleep
#6 — Creative Rest
Creative rest is about reawakening your sense of wonder and inspiration, reigniting your creativity, providing a refreshing break from the mundane. It’s an important counterbalance to routine and burnout, as it stimulates new ideas and perspectives.
Some Examples of Creative Rest:
Visiting an art gallery or museum — even virtually from the comfort of the couch
Starting, revisiting, or switching up a creative hobby (painting, writing, etc.)
Listening to music
Putting together a puzzle
Attending a live performance (theater, dance, etc.)
Watching a documentary on a creative topic
Exploring a new town, city, neighborhood, park, or walking / hiking trail
Playing a musical instrument
Trying a new recipe or cooking technique
Engaging in creative play or games
#7 — Spiritual Rest
Spiritual rest is about connecting with something greater than yourself, whether that’s through religion, spirituality, or a sense of purpose. It provides a sense of peace and grounding, which can be especially comforting for those dealing with chronic pain or stress. Practices like prayer, meditation, or spending time in nature can help you find spiritual rest and a sense of inner tranquility.
Some Examples of Spiritual Rest:
Reading inspirational books or poetry
Attending a mindfulness retreat
Engaging in acts of kindness or volunteer service
Practicing yoga or tai chi
Spending time in contemplation or reflection
Connecting with nature
Using guided meditation or visualization
Practicing gratitude and appreciation
Practicing meditation or prayer, depending on one’s spiritual beliefs
Participating in a service, if aligned with your faith
Societal expectations be darned, it’s critical to recognize that rest is not a luxury or indulgence — but rather a fundamental aspect of authentic self-care. By tuning into your needs, tailoring a routine around the seven types of rest can be a holistic strategy in support of symptoms of chronic pain, fatigue, stress, and burnout. As seen, accessing the various forms of rest can be done with as much or little time, energy, or financial investment as you can; the important part is doing what you can, when you can, and when you need it!
