How to Really Rest Over the Holidays (and beyond)

Did you know there are actually seven types of rest you need? 

We know, we know, you’re already tired enough trying to get a good night’s sleep and be in bed at a reasonable hour. Don’t worry, this blog isn’t about giving you one more thing to do, it’s designed to help you find ways to rest beyond just the Zzz’s to truly restore and get the rest you need. 

These seven types of rest come from Dr. Saundra Dalton-Smith’s work and her book, Sacred Rest. 

Tis’ the season for endless busyness. 

Packed with family obligations, last-minute work stressors, and endless to-do lists, it can be a frazzling time of year. Not to mention, many of us are already busy enough without the holiday hustle and bustle layered on. 

Between navigating family dynamics, managing expectations, and showing up for others while trying to show up for yourself… it’s a lot. And when we’re operating from a place of rest deficit, everything feels harder. We’re more reactive, less patient, more overwhelmed.

The 7 Types of Rest

1. Physical Rest Physical rest involves taking a break to restore our bodies. It comes in passive form (such as sleeping and naps) and active (yoga, stretching, bodywork). 

Here are some simple ways to incorporate more physical rest into your day-to-day: 

• Take a 20-minute nap
• Do gentle stretching before bed
• Say no to one physical obligation this week

2. Mental Rest Our brains are constantly bombarded with information, leading to mental fatigue and exhaustion. Mental rest gives your mind permission to stop processing and problem-solving. 

Tiny habits for more mental rest: 

• Write down your swirling thoughts before bed or do a “brain dump” to help process and get things out of your head 
• Take a 10-minute break during your workday to just breathe
• Turn off devices 30 minutes before sleep

3. Sensory Rest Bright screens, constant notifications, background noise, crowded spaces, our senses are on overload. The absence of sensory rest can result in feelings of anxiety and agitation.  

Simple ways to get it:

• Set a no-electronics period each day (or better yet, do a screen-free 24 hours) to reduce sensory inputs 
• Dim the lights in your home at night
• Close your eyes for five minutes in silence
• Use noise-canceling headphones when needed

4. Creative Rest Creative rest is about reawakening the wonder and awe inside you. Dr. Dalton-Smith encourages us to surround ourselves with beauty through art, nature, or other forms of inspiration. 

Try these ideas for creative rest: 

• Spend time in nature without your phone
• Visit a local art exhibit or museum
• Rearrange a room in your home to feel more beautiful
• Read poetry or listen to music that moves you

5. Emotional Rest Emotional rest is the ability to express your authentic self, being open about your thoughts and feelings without revising them to make others more comfortable. It’s the rest we experience when we don’t feel like we’re performing or hiding parts of ourselves.

Ways to find emotional rest: 

• Identify one person you can be completely honest with and have a conversation 
• Find a local therapist you feel safe and comfortable talking with 
• Journal without censoring yourself
• Set a boundary with someone who consistently drains you emotionally
• Give yourself permission to feel what you feel, without judgment

6. Social Rest Not all relationships recharge us. Social rest means evaluating which relationships give you energy versus which ones drain your energy, then consciously choosing to spend time with people who are positive and supportive. 

Social rest routines: 

• Say no to one social obligation that feels like a “should”
• Spend time with people who make you feel seen and heard
• Take a break from social media
• Allow yourself to leave an event early if you’re drained

7. Spiritual Rest This might mean different things to different people: prayer, meditation, time in nature, service to others, or simply feeling a sense of belonging and purpose. It’s about connecting to something larger than you. 

Experience spiritual rest by: 

• Spending 10 minutes in prayer or meditation
• Connecting with a community that shares your values
• Volunteering or help someone without expecting anything in return
• Reflecting  on what brings meaning to your life

Resources: 

1. Take the Rest Quiz: Dr. Dalton-Smith has created a free assessment to help you identify your personal rest deficits. Find it at RestQuiz.com
2. Listen: Check out Dr. Dalton-Smith’s interview on the She Built This podcast where she dives deeper into these concepts and shares practical wisdom for busy people. 
3. Start small: Pick ONE type of rest you’re most lacking and commit to one small action this week. 
4. Check out Kelsey Greene’s Screen-Free Sunday Challenge 

“Once you get a taste of a well-rested life, nothing else will satisfy.” – Dr. Saundra Dalton-Smith 

This season, give yourself permission to truly rest.

Yours in Health, 
The team at Trauma Responsive Monadnock