The Healing Power of Rest: Rewiring Your Body for Wellness
In today’s fast-paced world, rest is often seen as a luxury rather than a necessity. For many, taking a break or slowing down can feel almost impossible. We live in a society that often equates productivity with value, and as a result, the concept of rest has become clouded with negative beliefs—particularly for those struggling with chronic stress or trauma. Rest is often viewed as laziness, as something reserved for those who can afford to take it. However, rest is not only essential for physical and emotional health, but it is also a powerful tool for healing, especially for those dealing with stress and trauma. Understanding the importance of rest and its various types can help you shift your perspective and prioritize the well-being of your body and mind.
True wellness begins with understanding and nurturing the nervous system, which serves as the foundation for every other area of our lives.
Understanding the Different Types of Rest
Rest is not a one-size-fits-all concept. It comes in various forms, each addressing different aspects of our well-being. To understand how rest can benefit you, it’s important to recognize that there are several types:
Physical Rest: This involves taking time to relax your body, whether that’s through sleep, sitting quietly, or engaging in gentle stretches. Physical rest is vital for recovery from physical exhaustion, injuries, or muscle strain.
Mental Rest: This form of rest is essential for calming your mind. Mental rest is achieved by taking breaks from cognitive tasks, such as work, studying, or problem-solving. Activities like reading a book, meditating, or practicing mindfulness can help ease mental fatigue.
Emotional Rest: For many, emotional exhaustion can be just as debilitating as physical or mental fatigue. Emotional rest involves acknowledging and processing your feelings, seeking support, and engaging in activities that allow emotional release, such as journaling or talking with a trusted friend or therapist.
Social Rest: Being around others can be draining, particularly for those who are naturally introverted or experiencing social burnout. Social rest involves taking a step back from social obligations and giving yourself permission to be alone, allowing your social battery to recharge.
Creative Rest: Many people don’t realize that creativity, whether in problem-solving or artistic endeavors, requires rest. Creative rest is about stepping away from creative tasks and allowing your mind to breathe without pressure.
Rest and Chronic Stress: Why It’s So Challenging
For individuals dealing with chronic stress or trauma, the idea of rest can feel particularly daunting. Our nervous system becomes wired for constant alertness when we are under stress for long periods. This heightened state of readiness—what we know as the fight-or-flight response—becomes a default mode, leaving little room for relaxation. The body and mind remain on high alert, always anticipating danger, which prevents us from feeling safe enough to rest.
Trauma, in particular, can create deep-seated patterns that make rest feel uncomfortable or even unsafe. The nervous system, having been in survival mode for so long, has difficulty distinguishing between actual danger and the normal rhythms of life. As a result, the simple act of slowing down can trigger feelings of vulnerability or unease. Individuals who have experienced trauma may struggle to let their guard down because their body is constantly scanning for threats, and rest can feel like an invitation to let go of that vigilance. They may fear that if they stop “doing” or “moving,” something bad might happen, or that they will be overwhelmed by emotions they’ve been avoiding.
When the body is continuously in this heightened state, it’s difficult to access the sense of felt safety that is necessary for rest. Felt safety refers to the deep, embodied sense that we are safe in our bodies and in our environment. For someone with a history of trauma or chronic stress, this sense of safety may be elusive, making it harder to engage in restorative rest. When rest feels unsafe, it can lead to a constant state of hypervigilance, preventing relaxation and perpetuating the cycle of stress.
Furthermore, individuals who have experienced trauma or chronic stress may have internalized messages that rest is selfish or lazy. These beliefs, often tied to societal expectations or past experiences, can make it even harder to prioritize rest, as they are rooted in shame and guilt. The notion that rest is a “reward” for productivity or something that should be “earned” can prevent individuals from embracing rest as an essential part of their well-being and healing.
By acknowledging these barriers and learning to gently reintroduce rest into our lives, we can begin to repattern our relationship with rest, creating more opportunities for our nervous system to experience safety, relaxation, and healing.
Debunking the Negative Beliefs Around Rest
Rest is not laziness, nor is it a sign of weakness or worthlessness. These negative beliefs about rest often stem from societal pressures, cultural norms, and personal experiences with stress or trauma. Let’s break down some of these misconceptions:
Rest = Laziness: One of the most common myths about rest is that it equates to laziness. In reality, rest is an active process that helps restore our energy, regulate our emotions, and improve overall health. It is a critical part of the self-care process that allows us to be more effective, creative, and productive when we return to our tasks. Far from being lazy, taking rest is an act of self-compassion.
I Don’t Deserve Rest: For those struggling with trauma or chronic stress, there may be a deep belief that they are not worthy of rest. This belief often arises from feelings of guilt or shame, as if resting means they’re not “doing enough” to fix their problems. However, rest is essential for healing and mental well-being. It’s a form of self-preservation that nurtures our capacity to heal and move forward.
Rest Means I’m Weak: The idea that rest is a sign of weakness is especially prevalent in cultures that prioritize hustle and productivity. However, the truth is that rest strengthens both the body and the mind. It allows us to function at our best, reduces stress, and helps us cope with emotional challenges. Taking time to rest is not a sign of weakness—it’s a strategic choice to preserve your mental and physical health.
I Have to Keep Going: For many, especially those with high levels of stress, there is an internal drive to keep pushing forward without pause. This belief can lead to burnout, mental fatigue, and physical illness. Rest, however, is a tool that can increase your resilience and capacity to handle challenges. You can’t pour from an empty cup; rest refills that cup.
How Repatterning Rest Can Help Access Felt Safety
When we intentionally create spaces for rest in our lives, we start to reshape how our nervous system responds to relaxation. Instead of viewing rest as a vulnerable, dangerous act, we can gradually train our bodies to associate rest with safety and restoration. Here’s how this process works:
Creating Calm in the Body: Rest provides the opportunity for the body to shift from states of stress (fight, flight, freeze) to states of calm and regulation. Through practices like deep breathing, mindful movement, and sensory engagement (such as self-havening or spending time in nature), we send signals to the body that it is safe to slow down. This shift can help ease chronic tension stored in the muscles and nervous system, allowing for deeper relaxation.
Healing Trauma Responses: Trauma often leaves behind a sense of disconnection from the body or an inability to fully relax. By practicing rest regularly, we begin to rebuild this connection. In trauma-informed therapies, like somatic experiencing, rest is used to help people reclaim their body’s natural rhythms and regain trust in their own ability to relax. This can be transformative, as it directly counteracts the survival mode that may have been ingrained for years.
Building Trust with the Nervous System: The more we allow ourselves to rest without guilt or fear, the more we begin to rebuild trust with our nervous system. As we reintroduce rest into our lives—whether through sleep, stillness, or deep relaxation—our bodies start to remember that it’s okay to stop, that it’s okay to let go. Over time, we cultivate a deeper sense of safety, where we are able to switch off the internal alarms and allow ourselves to be present in the moment.
Strengthening Emotional Resilience: Rest allows emotional processing to happen in a more grounded way. When we rest and our bodies feel safe, we are better able to process and integrate our emotions, which is critical for healing from past trauma or stress. The nervous system can experience emotional highs and lows without staying stuck in either extreme. Over time, this helps us feel more resilient and capable of handling life's challenges.
Shifting from Survival Mode to Thriving: Many individuals with chronic stress or trauma are so accustomed to being in survival mode that they struggle to experience true relaxation. By consistently practicing rest, we provide the opportunity for the nervous system to enter a state of thriving rather than merely surviving. This shift from constant vigilance to a state of calm safety enables more adaptive responses to stress, greater emotional flexibility, and a more balanced sense of well-being.
The Benefits of Rest
By intentionally repatterning our relationship with rest and prioritizing it, we begin to support our bodies in accessing a deeper sense of felt safety. This process isn’t just about resting more—it’s about reclaiming our ability to rest without fear, guilt, or the constant drive to “do more.” For many, especially those dealing with chronic stress or trauma, rest can feel uncomfortable or unsafe. However, when we intentionally create spaces for rest, we gradually signal to our nervous system that it is safe to slow down, relax, and let go. In doing so, we unlock our body’s capacity for true healing and wellness, fostering an environment for recovery and emotional balance.
Rest is not just about doing nothing. It’s about creating space for your body and mind to recalibrate, recover, and heal. When we prioritize rest, we allow ourselves the opportunity to rest deeply and replenish the physical and emotional reserves that are often depleted by stress and trauma. This practice of rest brings a host of powerful benefits, including:
Improved Emotional Regulation: Regular rest helps regulate the nervous system and calms the emotional brain. By giving ourselves the space to rest, we allow our emotions to process more smoothly, without becoming overwhelmed. This emotional recalibration helps us respond more effectively to life’s challenges, rather than reacting from a place of heightened stress.
Better Physical Health: Chronic stress wreaks havoc on the body, contributing to inflammation, headaches, digestive issues, and a weakened immune system. Rest supports the body’s ability to heal by reducing stress and providing the time and energy needed for physical repair. Whether it’s through sleep or relaxation practices, rest allows the body to recover and regain balance.
Enhanced Focus and Productivity: Contrary to popular belief, rest doesn’t make us less productive—it actually enhances our ability to focus and be productive. Resting gives your mind the opportunity to recharge, leading to improved concentration, clearer thinking, and enhanced creativity. A rested mind is more effective, more resilient, and more capable of problem-solving.
Increased Resilience: Prioritizing regular rest allows us to build resilience against stress and trauma. When we make time to rest, we give ourselves the chance to process, recover, and return to challenges with greater calmness and perspective. Over time, rest becomes a tool that strengthens our emotional and physical resilience, enabling us to navigate life's ups and downs more effectively.
Ultimately, by embracing rest, we allow our nervous system to re-establish a sense of safety and calm. This, in turn, supports our overall well-being, helping us move from a place of survival into a space of thriving. Through rest, we access the body’s innate healing ability and unlock greater emotional balance, physical health, and mental clarity.
Rest as an Act of Self-Care
If you struggle with rest due to stress or trauma, remember that rest is not a luxury—it’s a necessity. It’s a vital part of the healing process and an act of self-care. By taking the time to rest, you are making space for your body and mind to heal, rebuild, and thrive. You deserve it. So, if you’ve been caught in a cycle of chronic stress or trauma, challenge the negative beliefs around rest. Rest is not a sign of laziness, weakness, or worthlessness—it’s an essential part of self-compassion, healing, and well-being.
If rest feels challenging for you, take small steps to incorporate it into your daily life. Start with short periods of time where you engage in restful activities, and slowly build up to longer breaks. Over time, you’ll find that rest becomes a powerful ally in your journey toward healing.
Remember: Rest is not the absence of action—it’s the foundation for a healthier, more balanced life.
Practical Steps to Start Practicing Rest
Integrating rest into your life may seem challenging at first, especially if you’re used to constant movement or have internalized beliefs that rest is a luxury. But rest is a practice—a skill that can be cultivated over time. Here are some actionable steps you can take to start prioritizing rest and healing in your daily routine:
1. Daily Grounding in the Morning
Begin your day with grounding exercises to reset your nervous system and create a calm foundation for the day. You can start by:
Taking a few minutes to breathe deeply: Focus on slow, intentional breaths. Inhale for a count of four, hold for a count of four, and exhale for a count of six. This practice helps activate your parasympathetic nervous system and brings you into a state of calm.
Engaging in mindful body movements: Gentle stretches, yoga, or simple body awareness exercises (like feeling your feet on the ground) can help reconnect you with your body and foster a sense of physical restfulness.
2. Sitting in Silence (Without Technology)
In a world full of constant distractions, it’s crucial to carve out moments of stillness. Aim to:
Sit in silence for 5–10 minutes a day: This could be first thing in the morning, during lunch, or before bed. Leave your phone in another room and turn off notifications.
Practice mindfulness during this time: Focus on the sensations in your body, the rhythm of your breath, and any thoughts or emotions that arise. Allow them to come and go without judgment. This practice of non-doing gives your nervous system the rest it needs to recalibrate.
3. Self-Havening for Emotional Rest
Havening is a simple, self-soothing technique that helps calm the nervous system and promote emotional rest. You can practice this technique at any time during the day, especially if you're feeling overwhelmed or emotionally drained:
Gently stroke your arms, face, or hands in a soothing, rhythmic motion. As you do this, bring to mind a memory or affirmation of safety, comfort, or peace.
Pair the self-touch with deep breathing: Inhale for a count of four, hold for four, and exhale for six. This combination of touch and breath helps lower cortisol levels and creates a sense of emotional safety.
4. Creating a Strict Sleep Routine
Restful sleep is one of the most essential forms of rest, and a consistent sleep routine can support the restoration of your body and mind. Start by:
Setting a regular bedtime and wake-up time, even on weekends. This helps regulate your circadian rhythm and ensures your body gets the restorative sleep it needs.
Creating a calming pre-sleep routine: About 30–60 minutes before bed, engage in relaxing activities like reading a book, listening to calming music, or practicing meditation. Avoid screens, bright lights, and stimulating content during this time.
Make your sleep environment restful: Keep your bedroom dark, cool, and quiet. If noise is a concern, consider using white noise or a calming sound machine.
5. Taking Short, Intentional, and Consistent Breaks During the Day
Throughout your day, it’s important to incorporate small moments of rest. This can be especially beneficial for people experiencing chronic stress or trauma, as frequent breaks allow the nervous system to recalibrate:
Schedule 5-minute breaks every hour: Stand up, stretch, take a walk, or close your eyes and breathe deeply. These small pauses can help release tension and reset your nervous system.
Practice mindful breathing during these breaks: Focus on your breath and let go of any lingering tension. This helps counter the effects of prolonged stress and allows you to approach the next task with more clarity and energy.
6. Engage in Restorative Activities (Not Just Passive Rest)
Rest doesn’t always mean doing nothing—sometimes, restorative activities can offer a sense of active rest. These activities help your body and mind recover while still engaging your creativity and focus in a gentle way:
Engage in creative hobbies: Painting, knitting, gardening, or playing a musical instrument can provide a sense of rest by giving you an outlet for self-expression and relaxation.
Spend time in nature: Whether it's a walk in the park or sitting by a lake, connecting with nature offers restorative benefits for the nervous system. Aim for 10–20 minutes outdoors each day to help clear your mind and refresh your body.
7. Practice Journaling for Mental Rest
Journaling is a powerful tool for mental rest, as it allows you to release pent-up thoughts and emotions. It helps process and unload stressors, providing a mental break:
Write about your feelings: Take 5–10 minutes at the end of the day to jot down your thoughts, frustrations, or things you're grateful for. This can clear your mind and allow you to sleep more soundly.
Use writing as a form of self-compassion: Express kindness and understanding toward yourself. Writing “I’m doing the best I can” or “I deserve rest” can help counter any negative beliefs that hinder relaxation.
8. Engage in Gentle Movement
Gentle movement, such as yoga, Tai Chi, or light walking, can be a form of active rest. It allows you to release tension, improve circulation, and re-establish connection with your body without exhausting it:
Choose low-intensity activities that feel nurturing rather than demanding. Yoga or Pilates can provide a balance of strength and relaxation, while a short walk in nature helps calm the mind and body.
Focus on breath and body sensations during movement. This helps you reconnect with the present moment and reinforces the relaxation process.
Final Thoughts on Rest
Integrating rest into your life doesn’t mean you need to abandon productivity or goals. It’s about learning to listen to your body and understanding when it’s time to slow down and recharge. By starting with small, practical steps, you can begin to cultivate a restful routine that nurtures your body, mind, and spirit. Rest is a form of self-compassion, and it is just as important to your well-being as work, achievement, or socializing. You don’t need to earn rest—you deserve it.
