In our relentless modern world, the concept of rest has been drastically oversimplified. We often equate rest with sleep, failing to recognize that true restoration encompasses much more. As someone who recently returned from a profound period of anapauo in Hawaii – that sacred Greek concept of surrendering to deep rest – I’ve experienced firsthand how transformative a holistic approach to rest can be in recovering from burnout.
Dr. Saundra Dalton-Smith, MD, a physician and researcher featured in Psychology Today and author of Sacred Rest, identified seven distinct types of rest we all need. Her framework resonated deeply with me during my own healing journey and continues to guide my approach to sustainable well-being.
Sleep vs. Rest: An Important Distinction
Sleep and rest, though commonly merged together, serve different purposes in our lives. Sleep is a biological necessity – a specific state characterized by reduced consciousness and distinct brain wave patterns that allows for physical recovery. Rest, however, is far more comprehensive. As I discovered during my time in Hawaii, you can get adequate sleep yet still feel profoundly depleted if you’re neglecting the other dimensions of rest. True restoration requires attention to all seven types of rest that Dr. Dalton-Smith identifies.
1. Physical Rest: Nurturing Your Body
Physical rest involves allowing your body to recover and repair. This can be achieved through:
- Prioritizing a consistent sleep schedule to ensure you get the recommended 7-9 hours per night
- Engaging in restorative practices like massage, yoga or stretching
- Taking regular breaks throughout the day to stretch, move, and avoid prolonged sitting
- Nourishing your body with wholesome, nutrient-dense foods and staying hydrated
- Engaging in low-impact exercises like swimming, tai chi, or gentle hiking
- Taking short power naps during the day
- Receiving a relaxing massage or spa treatment
- Going for a leisurely walk in nature
2. Mental Rest: Calming an Overworked Mind
Mental rest is about finding stillness amidst the chaos and overwhelm. Try:
- Practicing deep breathing exercises or guided imagery to calm your mind
- Engaging in a creative outlet like painting, writing, or playing music to enter a state of flow
- Taking regular technology breaks and immersing yourself in an offline activity
- Learning to delegate tasks and responsibilities to avoid mental burnout
- Practicing mindfulness meditation to calm racing thoughts
- Journaling to clear your mind and process your thoughts
3. Social Rest: Connecting with Life-Giving Relationships
Social rest is about nurturing meaningful connections while also setting boundaries. Consider:
- Spending quality time with loved ones who uplift and support you
- Joining a social club or group that shares your interests and values
- Practicing the art of saying “no” and declining invitations that don’t serve you
- Taking a solo retreat or staycation to recharge your social batteries
- Volunteering for a cause you care about to meet like-minded individuals
- Practicing active listening and empathy in your interactions
- Taking a break from social media and comparing yourself to others
- Scheduling regular “me time” to recharge your social batteries
4. Spiritual Rest: Finding Purpose and Belonging
Spiritual rest can mean different things to different people, depending on their belief systems. It’s about feeling a sense of belonging and purpose in your life and work. A lack of spiritual rest can manifest as feeling disconnected or unfulfilled. Try:
- Engaging in a spiritual practice that resonates with you, such as prayer or meditation
- Spending time in nature and marveling at the beauty of the universe
- Volunteering for a cause you believe in to make a positive impact
- Practicing gratitude and focusing on the blessings in your life
- Developing a daily meditation or mindfulness practice to cultivate inner peace
- Engaging in acts of service or random kindness to spread love and positivity
- Creating a sacred space in your home for reflection, prayer, or contemplation
5. Sensory Rest: Unplugging from Constant Stimulation
Our senses are constantly stimulated by the world around us, leading to feelings of overwhelm and exhaustion. Sensory rest is about creating space for peace and grounding. Consider:
- Creating a designated “quiet space” in your home, free from electronic devices and distractions
- Engaging in a sensory deprivation experience, like a float tank or a dark room
- Taking a mindful walk in nature, focusing on the sights, sounds, and smells around you
- Practicing a digital detox, disconnecting from screens and technology for a set period
- Enjoying a candlelit evening, savoring the soft, warm glow and gentle ambiance
- Taking a relaxing bath with soothing essential oils
- Engaging in a tactile hobby like pottery or gardening
- Stargazing or watching a sunset to appreciate natural beauty
6. Emotional Rest: Embracing Authenticity
Emotional rest involves processing and managing your emotions in a healthy way. Try:
- Talking with a trusted friend or therapist about your feelings
- Practicing self-compassion and treating yourself with kindness
- Volunteering or helping others to gain perspective and gratitude
- Keeping a daily emotions journal to track your moods and identify patterns
- Engaging in a cathartic physical activity, like kickboxing or dancing, to release pent-up emotions
- Joining a support group or sharing circle to connect with others who understand your struggles
7. Creative Rest: Finding Inspiration in Beauty
Creative rest is about recharging your creative batteries and finding inspiration. Consider:
- Visiting a museum or art gallery to appreciate others’ creativity
- Attending a concert or live performance to immerse yourself in the arts
- Taking a painting, photography, or writing class to explore new creative outlets
- Collaborating with others on a creative project to spark new ideas
- Spending time in nature to find inspiration and fresh perspectives
- Attending a workshop or retreat focused on a creative skill you’d like to develop
- Visiting a local art festival or craft fair to appreciate the creativity of others
- Engaging in a playful activity, like coloring in an adult coloring book
Recognizing and addressing rest deficits is a personal journey. Dr. Dalton-Smith offers a quiz to help identify areas where you may be lacking rest, and she emphasizes the importance of starting with the area where you have the biggest deficit. By being intentional and making small changes in how you spend your time, you can begin to restore balance and well-being in your life.
Bringing Anapauo Home
The most powerful insight from my journey was realizing that these seven types of rest aren’t luxuries – they’re essential practices for sustainable wellbeing and authentic service. Just as the soil needs regeneration between plantings, our spirits require regular periods of integrated rest.
Since returning from Hawaii, I’ve incorporated small practices of anapauo (rest) into my daily life – ten minutes of sensory rest between meetings, regular creative rest through connecting with beauty, and intentional emotional rest through authentic sharing. These practices continue to transform my relationship with my work, preventing burnout and allowing me to teach from a place of lived experience. I hope you are inspired to attend to these different forms of rest for yourself!
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About Jade Shutes:
Jade Shutes is a renowned aromatherapist, herbalist, author, and educator with over three decades of experience in the field of aromatic medicine. She holds diplomas in Holistic Aromatherapy, Holistic Massage, and Reflexology from the Raworth College of Natural Medicine in the UK, along with certifications in herbal medicine.
As the founder of the School for Aromatic Studies and past president of the National Association for Holistic Aromatherapy (2000-2003 and 2013-2015), Jade is considered a thought leader in the aromatherapy community.
She is the author of “Aromatherapy for Bodyworkers,” and “Aromatics and Mental Health“. She is main author of the “Ultimate Guide to Aromatherapy,” and co-author of “The Carrier Oil Palette.” Passionate about the healing power of aromatics, Jade believes the sense of smell is one of our most powerful tools for healing the mind, body, and spirit in our modern world.
