You Don’t Just Need a Nap: Understanding the 7 Types of Rest

When was the last time someone told you that you need some rest? And when they did, did you know that there are actually seven types of rest?

According to Dr. Saundra Dalton-Smith, the seven types of rest are physical, spiritual, creative, mental, emotional, sensory, and social.

You thought you just needed a nap. But now you’re probably wondering, How am I supposed to know what type of rest I actually need?

Recently, I’ve had to take things off my plate or decide to say no to things I’d really like to say yes to because I simply don’t have the capacity. And honestly, that’s a form of mental rest I’m gifting myself.

Have you ever said yes to something that your future self immediately regretted?

We do it all the time. That’s why shifting our perception of saying no is so important. Sometimes, saying no isn’t about rejecting something good. It’s about recognizing that you don’t have the capacity to carry it well right now.

So, if you’ve had a lot going on lately, feel pressure coming from all around you, or know you need to slow down but can’t seem to, here’s what you can do:

1. Review everything on your plate. Look at the things taking up your time and mental capacity. Even small decisions, like figuring out dinner, can start to feel bigger than they are when your mind is already overloaded.

2. Pray about it.

3. Take steps to remove what no longer fits your current season. Or, like with dinner, figure out whether it simply needs a better system to make the decision-making process easier.

And when you create that extra space, don’t immediately fill it with busywork.

Let it be free.

Use it to relax. Breathe. Sit still. Be present.

Allow God to lead you in how that space should be used, and let Him show you what is actually useful for this season. And don’t be surprised if some of the things on your list are church or spiritual activities.

Sometimes we can turn spiritual practices into another thing we feel obligated to accomplish or feel like we can never put down because doing so might somehow be a reflection of our faith.

These are the things we can easily excuse because they’re “for God,” but sometimes they may actually be rooted in vanity, guilt, or obligation… things God has no part in.

Take an honest inventory and ask God for clarity. It could be something He wants you to set down for this season, or perhaps He’s preparing to lead you somewhere different in the next one.

And while we’re being honest, some seasons are just what they are: busy without ceasing.

As a mom, business owner, caretaker, or someone carrying a lot of responsibility, there may be seasons when your schedule genuinely is full.

Your time to slow down may come when things settle.

But that doesn’t mean rest isn’t for you. Remember, there are seven types!

Allow God to show you where boundaries and systems can help, or how to maximize the little free time you do have.

Maybe rest looks like lightening your mental load by writing everything down. Maybe it’s organizing your space to give yourself some mental relief from that chaotic feeling. Maybe it’s sitting quietly for a few minutes and allowing yourself some sensory rest.

And please, don’t be afraid to ask for help when you need it.

Rest doesn’t always mean doing nothing. Sometimes it means making room for what actually matters.

So, as you allow rest to flow through the rest of this month, and hopefully the rest of the year, ask yourself:

What matters most to you?

And what would it look like to create enough space to actually enjoy it?

If you are ready to rest, join the From the Heart newsletter—where I share reflections like this one straight to your inbox to help you heal, grow, and rediscover who God created you to be.

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