Did you know that you don’t have to be constantly busy to be effective and impactful? Probably, yes.
Did you know though that being constantly busy is actually reducing your effectiveness?
Yep, that’s true…
"We need rest and self-care to not only enjoy our lives and be more happy, but also to succeed with our challenges and become more effective leaders."
We talked in our previous newsletter about the importance of taking breaks from work and how to prepare for them so we can really forget about work without feeling guilty or anxious.
Today we go one step forward and learn on my example
- seven different types of rest
- how to balance them
- what to avoid and what to do instead to really rest
If you read my previous newsletter, you are probably already aware of my Morocco trip that was so different from many others. It gave me a huge boost of energy, it calmed me down, it gave me inspiration and it made me a more relaxed person that watches the challenges of my day-to-day work with more ease.
Based on this example, I will show you how you can benefit from taking care of yourself from different angles. We will use the concept of seven different types of rest developed by Dr. Saundra Dalton-Smith. Check out her inspiring research here.
When you will be reading it, please take note of the types of rest you need the most and think what practices can help you to achieve it.
1. Physical Rest
Physical rest includes passive activities like sleeping and napping, as well as active activities such as yoga, stretching, and massages.
Signs You Need It
- Persistent tiredness or fatigue
- Body aches and muscle soreness
Do
- Prioritise quality sleep: Aim for 7-9 hours per night.
- Incorporate gentle stretching or yoga into your daily routine.
- Schedule regular massages if possible.
Don’t
- Skip breaks during the day, even if you feel busy.
- Engage in high-intensity workouts without proper rest
My Morocco Trip Included:
- I enjoyed a visit in Hammam
2. Mental Rest
Mental rest involves giving your brain a break from constant thinking and processing.
Signs You Need It
- Difficulty concentrating
- Frequent forgetfulness or brain fog
Do
- Take short breaks throughout the day to clear your mind.
- Practice mindfulness or meditation for a few minutes daily.
- Write down your thoughts to free up mental space.
Don’t
- Multitask excessively.
- Work late into the night, disrupting your sleep
My Morocco Trip Included:
- Writing all my thoughts in the journal before the trip
- Total disconnection from work and side-work challenges
3. Sensory Rest
Sensory rest helps reduce overstimulation from screens, bright lights, and noise.
Signs You Need It
- Eye strain or headaches
- Irritability or restlessness
Do
- Take regular breaks from screens.
- Dim the lights and create a calm environment.
- Spend time in nature or a quiet space.
Don’t
- Overuse digital devices late at night.
- Surround yourself with constant background noise.
My Morocco Trip Included:
- No computer, just phone
- No Internet in most of the places
- Deleting Instagram and Facebook from my phone
- Using my camera for photos (less distractive)
- Spending time in quiet places (dessert, mountains)
- This was the type of rest I needed the most! 🙂
4. Creative Rest
Creative rest rekindles your sense of wonder and inspiration.
Signs You Need It
- Feeling stuck or uninspired
- Struggling with problem-solving
Do
- Engage in creative activities like drawing, painting, or writing.
- Visit places that inspire you, such as museums or nature parks.
- Allow yourself to daydream and explore new ideas.
Don’t
- Force creativity when feeling drained.
- Ignore your need for artistic or intellectual stimulation.
My Morocco Trip Included:
- Spending time in nature
- Listening to the stories of people I met without expectation that I have to do something about it
- To be honest I was not feeling that I needed this type of rest. But after totally disconnecting from the topics that I deal with on a daily basis, suddenly after a few days, new unexpected ideas started to come to my mind. I didn’t want to lose them, so I just noted them down and left for later.
5. Emotional Rest
Emotional rest involves expressing your feelings and being authentic.
Signs You Need It
- Feeling overwhelmed or emotionally exhausted
- Difficulty expressing emotions
Do
- Talk to a trusted friend or therapist about your feelings.
- Set boundaries to protect your emotional well-being.
- Practice self-compassion and forgiveness.
Don’t
- Bottle up your emotions.
- Overextend yourself to please others.
My Morocco Trip Included:
- Listening to myself during the trip and expressing my needs, even if they were against others wishes
- Sharing my feelings with my partner
6. Social Rest
Social rest means taking a break from social interactions that drain you.
Signs You Need It
- Feeling drained after social interactions
- Avoiding social gatherings
Do
- Spend time with supportive, positive people.
- Schedule alone time to recharge.
- Balance social engagements with solitude.
Don’t
- Force yourself into social situations when feeling depleted.
- Spend excessive time with negative or draining individuals.
My Morocco Trip Included:
- Here I was really lucky as I spent time with a really positive group of people who respected each other’s boundaries and supported each other. We even learned that one couple is getting married in the desert and we joined them in their celebrations, but we respected the time they wanted to have alone.
7. Spiritual Rest
Spiritual rest is connecting with something greater than yourself, such as through faith, meditation, or community service.
Signs You Need It
- Feeling disconnected or purposeless
- Seeking deeper meaning in life
Do
- Engage in activities that align with your values and beliefs.
- Practice meditation or prayer regularly.
- Participate in community service or charitable activities.
Don’t
- Neglect your spiritual needs.
- Avoid activities that bring you a sense of fulfilment and connection.
My Morocco Trip Included:
- Didn’t plan to do anything about it as I didn’t feel that I need it right now. I definitely needed that two years ago 🙂
Let's summarize...
If I have to summarise my trip to Morocco, I realise that it was the time where I really rested in many different ways. To be honest, it was not very intentional at that time, but it brought me the learning I want to use for my future vacations.
- Listen to your body and realise what rest you really need the most
- Adjust your activities according to that
- Listen to yourself during the vacations and adjust
My Example
Before the trip, I really was more irritable and felt it was difficult to concentrate.
It indicated that I need more sensory and mental rest, which meant disconnecting from the internet in my case and not giving myself homework for holidays.
I didn’t need that much physical or social break so increasing my movement and exercises and spending time with a group of positive people was good for me.
Another Example
It can be totally different for you.
Imagine you spend your days with people who just drain your energy and to handle the stress related to that you exercise a lot everyday.
Your body is sending you signals of fatigue and tiredness and you cannot even think about bigger social gatherings with people who just want something from you.
Your rest techniques will be different then.
The exercise of checking the seven different types of rest is not only useful during the holidays.
Try it today! Check what you really need and schedule some time for yourself.
Here is a cheat sheet you can use 🙂
One more reminder:
by taking care of yourself, you are becoming a better leader and role model behaviours that can help your team become really effective! So yes! This is important!
Enjoy your journey and take care of yourself!
I believe you can make the change you want to see!
Kasia from Teampact