Episode 38: The Seven Types of Rest

Welcome

Hello, and welcome to Sanctuary Sunday.

This is the part of the week where we slow down, check in with ourselves, and make space for rest.

This is Episode 38 of ADHD Life in Real Time.

Lately, I have been thinking a lot about my energy.

There have been times when I felt tired or low on energy, and I thought the answer was simple.

I just needed more sleep.

And sometimes, that was true.

But other times, I slept and still did not feel rested.

That made me wonder if I was missing something.

Then I watched a TED Talk by Dr. Saundra Dalton-Smith about the seven types of rest.

Her message gave me a completely new way to think about rest.

She explains that sleep and rest are not the same thing.

Sleep is one kind of rest, but it is not the only kind.

We can get enough sleep and still feel exhausted if we are not getting other kinds of rest that our bodies and minds need.

So today, I want to walk through the seven types of rest and share how they show up in my own life.

1. Physical Rest

Physical rest is probably the type most of us think about first.

Dr. Dalton-Smith divides physical rest into two categories.

The first is passive physical rest.

That includes sleeping and taking naps.

The second is active physical rest.

That includes gentle movement like stretching, yoga, or massage that helps your body recover.

The goal is not to push your body harder.

The goal is to help your body feel better.

For a long time, whenever I felt tired or low on energy, I thought I only needed more sleep.

Sometimes I did.

But I also realized I do not spend much time doing active physical rest, like stretching.

That is probably an area where I can grow.

2. Mental Rest

Mental rest is what we need when our minds will not slow down.

Maybe you keep thinking about your to-do list.

Maybe you replay conversations in your head.

Maybe you are trying to remember too many things at once.

One thing that really helps me is getting those thoughts out of my head.

I either write them down or record a quick voice note on my Apple Watch.

Once I know I will not forget them, my brain can relax a little.

3. Sensory Rest

Sensory rest gives your senses a break.

It can be as simple as closing your eyes for a few minutes, turning off the music, stepping away from a screen, or sitting somewhere quiet.

I think this is probably the type of rest I know the best.

When I was teaching preschool, my days could be very loud.

There were children talking, laughing, crying, moving around, and asking questions all day long.

By the time I got home, I did not always want to hear music, even though I love music.

Sometimes I just needed quiet.

I have also used sensory rest during breaks.

I would close my eyes for a few minutes and simply let my brain settle before going back to work.

4. Creative Rest

Creative rest is about taking in beauty.

It can come from nature, art, music, or anything that inspires you.

It does not always mean creating something.

Sometimes it simply means noticing something beautiful.

I realized I already do this in several ways.

I love dancing.

I enjoy walking outside and noticing the mountains, the trees, and the sky.

I also enjoy creating spaces that make me smile.

I have green vines near my closet.

I have butterfly and flower curtains.

I have a plant in my room.

Those things are not just decorations.

They help my space feel peaceful and more like me.

5. Emotional Rest

Emotional rest means having the freedom to be honest about how you feel.

It means you do not have to pretend everything is okay.

Looking back, I think this has become one of my strengths.

I try to be open about what is happening in my life.

I share what I enjoy, what I struggle with, and what I need.

That is something I try to do here on the podcast too.

I do not want to pretend that I have everything figured out.

I want this to be a place where we can be real.

6. Social Rest

Social rest is about noticing how different relationships affect your energy.

Some people leave you feeling encouraged.

Others leave you feeling drained.

I love being part of community.

Church is one of those places that fills my cup.

I also enjoy spending time with people who are supportive and encouraging.

On the other hand, I have learned there are some people whose negativity leaves me feeling emotionally exhausted.

Because of that, I try not to spend too much time engaging in those conversations.

Social rest does not always mean being alone.

Sometimes it means choosing to spend more time with people who help you feel seen, heard, and understood.

7. Spiritual Rest

Spiritual rest is about connecting with something greater than yourself.

For me, that comes through my relationship with God.

When I notice myself getting stuck in worried thoughts or replaying the same concerns over and over, prayer helps me slow down.

Reading Scripture helps me refocus.

It reminds me that I do not have to carry everything by myself.

Spending time with God brings me back to peace.

What I Am Learning

Learning about the seven types of rest gave me a new way to think about rest and low energy.

Before, I often thought being tired meant I needed more sleep.

Now I know sleep may not be the only thing I need.

I may need quiet.

I may need to write down my thoughts.

I may need gentle movement.

I may need time outside.

I may need time with people who encourage me.

I may need space to be honest.

Or I may need prayer and time with God.

Rest is not one-size-fits-all.

Different kinds of tired may need different kinds of rest.

And I think it is important that we make room for all seven types of rest, not just sleep.

Reflection Question

So this week, I want to leave you with two questions.

What kind of rest do you need today?

And...

What kind of rest are you not getting enough of right now?

You do not have to work on all seven at once.

Just notice what your body, mind, heart, or spirit may be asking for.

Then choose one small way to give yourself that kind of rest this week.

Closing

Thank you for spending a little bit of your day with me.

Until next time, I will see you for Momentum Monday.

Until then, I hope today's story helps you create a little more clarity, feel a little more calm, and have a little more confidence. 💜💚

Reference: https://www.youtube.com/watch?v=ZGNN4EPJzGk