What are the seven types of rest?

The seven types are physical, mental, emotional, sensory, social, creative, and spiritual rest, as identified by Dr. Saundra Dalton-Smith (2017). Since there are multiple facets to a person, including mind, body, and relationships, multiple parts need restoration or stimulation, not just sleep.

Why do I still feel exhausted even after a full night's sleep?

Sleep primarily addresses physical rest, but exhaustion can stem from a deficit in one of the other six dimensions, such as mental overstimulation, emotional depletion, or lack of social or creative rest. Identifying which dimension feels most depleted is often more useful than simply trying to sleep more.

What is compassion fatigue, and is it a type of burnout?

Compassion fatigue is a form of emotional fatigue that comes from being depleted of the capacity to carry others' emotions, common among those in helping professions, ministry, or highly relational roles. It is closely related to burnout and often calls for the same kind of boundary-setting and recovery support.

How is sensory rest different from just taking a break from screens?

Sensory rest addresses overstimulation of the brain from constant input, of which screens are one major source but not the only one. It involves intentionally setting aside time away from heavy sensory input and replacing it with lower-stimulation activities that still feel enjoyable.

Could feeling tired all the time be a medical issue instead of a rest issue?

It's possible. While this article addresses lifestyle and psychological dimensions of rest, chronic fatigue or energy issues that persist despite addressing these areas are worth discussing with a primary care physician to rule out an underlying medical cause.

Seven Types of Rest (Part 2 of 3) — Neurotherapy & EMDR | Denver

If you're sleeping enough but still feel depleted, sleep is only one piece of the puzzle.

Rest actually spans seven dimensions: physical, mental, emotional, sensory, social, creative, and spiritual. Here's what each one looks like and how to build it into your routine.

Oftentimes when we think about "resting more," we are quick to say we should get more sleep (and then never do it). In Part 1, we looked at why rest is so difficult to prioritize despite how much we crave it. While sleep is a significant part of our recovery, it is not the only activity that we can perform to experience restoration.

While sleep is a significant part of our recovery, it is not the only activity that we can perform to experience restoration. At the same time, some people can get their required amount of nightly sleep and still feel depleted the next day.

Physician, Dr. Saundra Dalton-Smith (2017), identifies that rest can and should be pursued holistically across seven different dimensions: physical, mental, emotional, sensory, social, creative, and spiritual. Because there are multiple facets to ourselves (mind, body, relationships), there are multiple parts of us that need restoration or even stimulation.

This article lists each type of rest and a few practices you can incorporate into your daily routine.

Seven Types of Rest

1. Physical

Physical rest can be both a passive (i.e., sleep) or active practice (i.e., exercise). Consider your current fitness routine as well as sleep routine. Are you able to get your blood flowing during the day? Are you able to loosen your muscles? How is your ability to fall asleep and stay asleep? How late do you stay up working on a report or streaming a show?

Prioritize your physical health. Create a schedule that’s manageable for you, even if it just entails taking a short walking break at work or turning off your laptop an hour before bed. Consider, too, your current diet and levels of hydration. Practice mindful awareness of how your body responds to certain foods/drinks at certain times of the day and adjust accordingly.

2. Mental

Sometimes it can be difficult to turn your mind “off” at the end of the day, even if your body feels physically exhausted. Conversely, it can be hard to get your mind running at the beginning of a work day. Our brains have a limited capacity to focus at a given time. Consider ways you can take mini-breaks every 90-120 minutes.

Feeling anxious? Explore what your concerns are. Maybe they’re about work, a difficult conversation, or future plans. Journal these thoughts as part of your nightly sleep routine to get them out of your head before you go to bed. If your mind rarely quiets down regardless of how tired your body feels, this pattern is worth exploring further — anxiety often shows up first as a mind that won't rest, long before it shows up as anything else.

3. Emotional

Emotional fatigue can come in a few different forms: one comes from being completely depleted of your capacity to “carry” the emotions of others. Those in helping professions, ministry, nonprofit work, or those who are highly relational can experience a type of burnout in the form of compassion fatigue. Set adequate boundaries to create the time/space needed to recharge in other ways.

Another form of emotional fatigue comes from having to “put on a face” and not being honest about what you are feeling. It takes courage to be authentic and vulnerable. Identify safe and supportive people to whom you can let down these barriers and be received well. These safe people can include a partner, close friends and family, mentors, or a counselor. Practice “sharing” these emotional burdens to yourself by way of journaling, recording voice memos, or talking to yourself on a walk or on your commute to work.

4. Sensory

When we focus too much time on a particular activity, these specific areas of our brain can become overwhelmed and overstimulated. Screens, for example, are now ingrained in practically every part of our lives, and too much exposure can lead to eye strain as well as other negative side effects.

To moderate your screen usage, observe the frequency you use screens/technology. Discern what activities are essential to use screens (e.g., work, school), then for the rest, set intentional times to be away from technology (e.g., during work breaks, meals, before bed). Consider how to replace these activities with other pleasurable activities. Think of what you already enjoy: reading a paperback book, taking a relaxing bath, playing with your dog.

5. Social

Whether you are introverted or extroverted, we all need social interactions. However, we each have our different capacities and each have our unique ways of recharging. Think about the people/interactions that are “life-giving” versus “energy-draining.”

Be honest about your needs and capacity. Are large family gatherings stressful? Find time during your visit to get some fresh air on your own or schedule some time afterwards to unwind. Do you thrive having meaningful catch-ups with friends? Be intentional and schedule a time for coffee.

6. Creative

Western culture and societal norms often emphasize logic, structure, and reasoning. Many of these processes reside in the left part of the brain. Thinking exclusively in this way not only exhausts these faculties, but it also under-utilizes more artistic and abstract thought, which predominantly utilize right hemisphere structures.

On a practical level, it just feels refreshing to “switch things up.” Creative activities allow us to experience life from a different angle, oftentimes inspiring us with awe and wonder. Ever go on a hike and have your breath taken away by the view? Experiencing nature or other forms of art (e.g., reading, drawing, movies, music, dance) can restore this sense of beauty and inspiration. Consider what activities inspire you or what places (beach/mountains, bookshops, living room, etc.) you feel most “alive.”

7. Spiritual

Spiritual rest entails a connection to something beyond your (physical and mental) self. Those who are spiritually nourished experience a sense of love, belonging, acceptance, and purpose. If you are religious, you may attribute this to God or another higher power. For others, you may feel connected to the earth or to other people.

Wherever you draw hope and purpose, you can develop spiritual rest by spending time in prayer, meditation/reflection, or interacting with a supportive community. Sometimes unrest occurs when existential questions remain unanswered. Questioning is normal and healthy. It helps you discern the values and truths you hope to live your life by. Be open to wrestle through these concerns, and invite trusted others into this journey with you.

This kind of wrestling is a natural part of faith and spiritual growth, not a sign that something has gone wrong.

Conclusion

Sometimes you need to expend energy to receive energy.

Other times, you simply need a step back to recharge. As this article presents, feeling rested lies on a spectrum of exerting too much versus too little. It is an ongoing balancing act to make sure you feel adequately nourished across all these seven dimensions of rest. Admittedly, this list is not comprehensive, but it can be a helpful starting point to identify specific areas of need.

What types of rest are most refreshing for you? What type(s) do you crave at this moment?

In the next article Seven Tips to Help You Pursue Rest, we will discuss several suggestions for how to incorporate these restful practices into your everyday life.

Note: Some issues with energy/rest may be due to a medical problem. If you feel concerned about a chronic issue, you should consult with your primary care physician.

Frequently Asked Questions

The seven types are physical, mental, emotional, sensory, social, creative, and spiritual rest, as identified by Dr. Saundra Dalton-Smith (2017). Since there are multiple facets to a person (mind, body, relationships), multiple parts need restoration or stimulation, not just sleep.
Sleep primarily addresses physical rest, but exhaustion can stem from a deficit in one of the other six dimensions, such as mental overstimulation, emotional depletion, or lack of social or creative rest. Identifying which dimension feels most depleted is often more useful than simply trying to sleep more.
Compassion fatigue is a form of emotional fatigue that comes from being depleted of the capacity to carry others' emotions, common among those in helping professions, ministry, or highly relational roles. It is closely related to burnout and often calls for the same kind of boundary-setting and recovery support.
Sensory rest addresses overstimulation of the brain from constant input, of which screens are one major source but not the only one. It involves intentionally setting aside time away from heavy sensory input and replacing it with lower-stimulation activities that still feel enjoyable.
It's possible. While this article addresses lifestyle and psychological dimensions of rest, chronic fatigue or energy issues that persist despite addressing these areas are worth discussing with a primary care physician to rule out an underlying medical cause.

References

Dalton-Smith, S. (2017). Sacred rest: Recover your life, renew your energy, restore your sanity. New York, NY: FaithWorks.

More Than Getting More Sleep: Seven Types of Rest