Understanding burnout and exhaustion

As a psychologist, I’ve seen how burnout, exhaustion, and stress can sap the joy and meaning from life. Many of my patients don’t lack ambition or ability; instead, they suffer from profound fatigue. Inspired by Dr. Saundra Dalton-Smith’s book, Sacred Rest, I’ve found guidance in her insights on the seven types of rest, which have become essential for my patients seeking a more balanced and restorative life.

Watch Dr. Johnson deliver this podcast episode about rest on YouTube.

Discover physical rest

Physical rest, though often overlooked, is crucial. It comes in two forms: passive rest, such as sleep and napping, and active rest, like stretching, yoga, and massage. To counteract physical depletion, ask yourself if you’re consistently getting seven-nine hours of quality sleep and providing your body with necessary movement, hydration, and nutrition. Small changes, like a five-minute stretch routine or consistent bedtime, can recharge your physical rest.

You might also like this article from former Get-Fit Guy Dr. Jonathan Su, all about taking rest weeks from exercise and why it’s crucial for your fitness.

The importance of mental rest

Today’s hyperconnected world bombards our brains with information, often leading to mental fatigue. Mental rest is about giving your mind a break. Strategies include keeping a notepad by your bed for lingering thoughts, scheduling workday breaks to step away from screens, and practicing mindfulness or breathing exercises. Remember, a rested mind is more productive and creative.

Embrace emotional rest

Emotional rest involves being authentic and vulnerable. It’s about expressing your true feelings rather than suppressing them. Foster emotional rest by seeking relationships where you can be yourself, working with a therapist to process emotions, and learning to say “no” without guilt.

Achieving social rest

Not all relationships are equal; some uplift while others drain. Achieving social rest means spending time with people who energize you, setting boundaries with draining individuals, and making time for solitude if needed.

Recognizing the need for sensory rest

In a world of sensory overload, sensory rest helps recalibrate your senses. Limit screen time, spend time in quiet, low-light environments, and take walks in nature to reduce stress and anxiety.

Cultivating creative rest

Creative rest is vital to combatting exhaustion from constant problem-solving. Reconnect with beauty through art, hobbies, and moments of awe. Creative rest reminds you that you’re a creator in need of inspiration.

Finding spiritual rest

Spiritual rest involves finding meaning beyond yourself. Whether through faith, mindfulness, or acts of service, spiritual rest connects you with purpose. Engage in meditation, reflect on your values, and contribute to causes you believe in.

Check out this guided mediation from Dr. Monica Johnson on the Savvy Psychologist podcast. You can listen in the player below.

Crafting Jessica’s rest plan

Jessica, a burned-out marketing professional, created a personalized rest plan using these seven types of rest. Her plan included active rest through yoga, mental rest with workday breaks, and setting a tech-free boundary after 7 p.m. She embraced emotional and social rest by connecting with supportive friends and focusing on uplifting relationships. Sensory rest involved limiting notifications, while creative rest reignited her passion for painting. Finally, spiritual rest through meditation helped her find purpose.

Jessica’s plan helped her feel more aligned and energized, ready to meet life’s challenges.

Rest isn’t one-size-fits-all, and your needs may change over time. Identify where you’re most tired and take steps to replenish yourself. Rest is a necessity, not a luxury, and embracing it is a profound act of self-compassion. You deserve it.