About a year ago, having an energised Monday was unheard of for me. I'd been through lows before and was doing a lot of good things for my physical and mental wellbeing. But I wasn’t giving myself what I truly needed, I wasn’t resting properly.

Dr Saundra Dalton-Smith's book 'Sacred Rest', became an eyeopener for me. The seven types of rest are more active and deliberate than what we normally associate with the meaning of the word. Embracing proper rest requires us to take charge and re-charge on all levels. Because we're human, we need them all.

There’s more to rest than sleep

Sleep is essential, but there's more to it. Physical rest generally involves relieving the body of physical stress and tension. We need the passive rest of sleeping and napping, which allows the body to recover, and we need active physical rest, a mix of exercises such as yin yoga, stretching and massage, all of which improve circulation and flexibility.

Adequate physical rest reduces fatigue and replenishes energy levels, which is essential for cognitive functions like concentration and memory. Without it, we risk chronic fatigue and decreased mental performance.

Most of us find this one intuitive. We know that our physical shape impacts our mental wellbeing. With the basics covered, let's go to the intermediate level – mental rest.

1. Physical rest - give your body the physical charging it needs

Mental rest addresses the need to quiet an overactive, sometimes out of control, mind. Yogis will recognise this as the monkey mind - the state of restlessness, jumping from branch to branch, grabbing whatever fruit comes into sight. The elements of mindfulness, namely awareness and nonjudgmental acceptance of one's moment-to-moment experience, 

 to be effective antidotes against common forms of psychological distress—rumination, anxiety, worry, fear, anger, and so on. If you find yourself with difficulty concentrating, racing thoughts, especially at night or feeling overwhelmed by tasks, these might be signs that you're lacking mental rest.

The modern career chaser has become more aware here too. We know what mental rest is, and we recognise the need - but many of us find this one harder to practice and prioritise. Maybe lower the ambitions here. Start by taking short breaks throughout the day to walk in nature or just stare at the trees outside the window for a minute or two. Eventually you will manage to take it a step further and start a more deliberate mindfulness or meditation practice. The benefits are genuinely immeasurable. Mindfulness and meditation have a direct impact on our mental health. Mental rest reduces stress and anxiety, improves focus, and enhances problem-solving abilities, contributing to overall mental clarity.

2. Mental rest - cultivate a healthy mind, able to focus and concentrate

Before we start defining this one, most of us can sense what it means. Social rest focuses on nurturing relationships that revive us and distancing ourselves from those that exhaust us. As we grow older, we often intuitively create an awareness of how the people we surround ourselves with affect our day-to-day energy levels and overall well-being. We all have that one friend who seems to completely drain us, and the other friend who does the opposite – recharge us or spark inspiration.

Have you adopted one of the labels extroverted or introverted already? You might have a dominant one, but most of us need both sides of that coin. We socially charge by being social, and by deliberately spending time alone. Although we can't always control who we surround ourselves with, try to prioritise time with supportive, uplifting individuals. Limit interactions that are emotionally taxing. Social rest strengthens our meaningful connections, reduces social fatigue, and enhances a sense of belonging - all crucial parts of taking care of our wellness.

3. Social rest - know how the people in your life impact you

This is where it starts to get interesting. What is emotional rest? Emotional rest involves the freedom to express feelings and reduces the burden of people-pleasing. As a recovering people-pleaser, this one speaks to me directly. 

 to analyse, interpret and respond to what other people, and society as a whole, expect from us. Almost to the point where we lose contact with our true desires in life. It has somehow become inseparable from the mould society has carved out for us. We strive to fit in, and forget to ask the question: Is this what I truly want?

Being stuck in a pattern of people pleasing and constant suppression of our authentic emotions, can lead to feeling unappreciated or undervalued. Instead, try to practice sharing your true feelings with trusted individuals. Set healthy boundaries, meaning respectfully stepping away from people or situations where your authenticity feels threatened. Another idea is to seek support from a therapist or counsellor. Dealing with our mind and emotions is hard, and getting a neutral scientific perspective from a professional is very beneficial. Buckle up and enjoy the ride. Another great read to help you get started is 'How to do the work', by Dr. Nicole LePera, also founder of the Holistic Psychology Community.

4. Emotional rest - often hidden from our view

Though our senses have existed for millions of years, I'm confident there's never been a time in history where they have been more overloaded. Overstimulation from electronic devices, bright lights, and background noise is the default of modern day living, especially in cities. Irritability, agitation, sensitivity to light or sound, or simply feeling frazzled are all signs of a sensory rest deficit.

You know what you need to do – periodically unplug from electronic devices. Just find a way to do it. Use tools like noise-canceling headphones to ease background noise when working. Spend time in a quiet, dimly lit environment, especially before bedtime. This might sound like your mom telling you time and again to eat your veggies. But we know she’s right. Sensory rest calms the nervous system, reduces feelings of anxiety and restlessness, and promotes a sense of peace. Let’s just say it's good for you.

5. Sensory rest - seriously, unplug

Rest is much more than sleep. Activities that feed our mind, such as physical exercise that we enjoy, or conversations with friends,  are essential to our mental wellbeing. (Image credits: Viktor Bystrov, Unsplash).

The most mysterious and marvellous of them all. This has been the most interesting for me to explore. Ten years as a creative professional and nobody taught me or even spoke about this type of rest, yet it's essential to doing my job well. More than a few times throughout my career I've found myself feeling stuck, uninspired, with no clear awareness of this being a symptom of me not getting my creative rest. Many artists and creative professionals intuitively seek this type of rest, but deadlines and a constant pressure to deliver essentially pull us away from the source. The source? I'm only now starting to learn what this truly means for me. Because this is the beauty of it, the source of inspiration is unique to you. Creative rest sparks the feelings of awe and wonder - a state of reflective curiosity that fuels creativity.

Still confused? Perhaps spend time in nature, visit art galleries, attend a jazz concert, engage in activities that spark joy, paint, dance... Play an instrument. Play, in general. Or pick up Julia Cameron's 'The Artist's Way', start a morning journalling routine and embark on the journey back to your creative being. It's in there, we all have it, we just have to nurture it back to life. Creative rest rejuvenates the mind, enhances overall mental agility and makes you feel more alive.

6. Creative rest – spark the feeling of awe and wonder

Spiritual rest involves connecting with something greater than oneself, providing a sense of purpose and belonging. For some, this might mean engaging in religious or spiritual practices. Dr. Daulton Smith uses a lot of religious references in her book. Spiritual rest, however, doesn't require religion, being human means holding a spiritual essence which our soul craves connection to. If you find this doesn't resonate, that's ok. Reflect on your personal values and beliefs. Try to connect with the deeper purpose in what you do, or simply do the things you find resonate with your purpose in life.

Another idea is to do something good for others. Perhaps participate in community service, volunteer or just help your neighbour out. Many find this type of rest has the most surprising effects. It fulfils us in a way other types of rest don't. Spiritual rest offers inner peace, reduces feelings of emptiness, and enhances overall life satisfaction. A good read here is Eckhart Tolle's 'Power of Now'. Incredible things unfold once we start exploring our spiritual being.

7. Spiritual rest – seek what brings you a deeper purpose in life

, are feeling a lack of purpose in life. Many experience burnout and once burned out find it very hard to get back on their feet. We've reached the limit and lack complete understanding of why, and how to recover. Many feel lost, stuck and unsuccessful. Doctors hand out sick leaves left and right, but often fail to communicate an essential piece of the puzzle of getting well. We know that rest is a major factor here, but somehow, we still keep ignoring its importance, and the need for various forms of it.

Rest is not merely the absence of activity but a deliberate action to recharge. It can be challenging work, but it's also the most important work you will do. Start small, slowly integrating minor breaks into your day and perhaps prioritising one nourishing weekly activity for yourself. Embracing the seven types of rest is not just about preventing burnout – it's about enhancing your quality of life, deepening your relationships, and reconnecting with yourself.

The Seven Types of Rest: a pathway to mental well-being