The 7 Types of Rest Your Nervous System Needs

When the new year rolls in, it can carry in the pressure to set ambitious goals and make sweeping life changes. This energy is fueled by the assumption that the holiday season has provided time for rest and renewal. For some, however, that reset doesn’t happen. Despite time off, or in some cases, without any break at all, people are entering the new year feeling depleted rather than refreshed. Many of us interpret the exhaustion as a sign that we need more sleep; but when the fatigue persists even with adequate rest, it can be a subtle but powerful sign that something deeper is happening and a different type of rest is needed.

In my work, people sometimes share that they feel drained even after resting and getting enough sleep. This experience isn’t a result of personal failure, it is vital information. In some cases, persistent fatigue can be a symptom of a health concern that should be discussed with a medical and/or mental health professional, particularly when changes in sleep are significant or ongoing. In other cases, the tiredness reflects a mismatch between the rest being offered and the type of depletion we are experiencing. When that mismatch goes unrecognized, rest can feel ineffective, leading people to turn that frustration inward and question why they can’t meet expectations around productivity or performance. Developing the ability to identify the specific type of rest your system is asking for can make all the difference. 

Rest Through the Lens of Your Nervous System 

Polyvagal Theory tells us that our nervous system is always responding to the world around us, searching for safety, connection, or signs of danger. When that stress or anxiety is persistent, the body can remain in a state of mobilization, often referred to as fight-or-flight. Over time, this sustained activation can lead to shutdown, or immobilization. In these states, rest isn’t just about slowing down or getting more sleep; it’s about creating conditions that help the body feel safe, supported, and connected again. This is where the concept of different types of rest becomes especially helpful. 

Physician and researcher Dr. Saundra Dalton-Smith has identified seven types of rest that address the different types of depletion we experience. When we only focus on one, which is usually sleep, we can miss what our system is actually asking for. Below are the seven types of rest and how to begin engaging in the one you may actually need most.

1) Physical Rest

Physical rest includes both passive forms, such as sleep or lying down, and active forms like gentle stretching, yoga, or slow movement. This kind of rest helps the body release tension, heal, and communicate safety to the nervous system. When the body is holding stress, simply sleeping may not be enough. The next time physical rest doesn’t feel restorative, pause and ask: Do I need active or passive rest right now? Is my body truly tired, or is it holding tension?

2) Mental Rest

Mental rest invites your mind to step out of constant thinking, planning, and problem-solving. When this type of rest is needed, you may notice increased racing thoughts or difficulty concentrating, which can also interfere with sleep. When mental rest is needed, creating intentional pauses through journaling, mindfulness practices, or a brief walk can help quiet mental noise and restore a sense of clarity.

3) Sensory Rest

Our senses are constantly working to take in information and prepare us to respond, particularly during periods of rapid change or uncertainty. Since the COVID-19 pandemic, and even before, we have been bombarded with noise, notifications, news, and stimulation, making sensory rest increasingly essential. In a culture that values constant engagement and discourages stepping away from technology, it can be difficult to recognize the need for sensory rest. Yet this form of rest is often simpler than it seems. You can engage in sensory rest by making small changes such as dimming the lights, seeking quiet spaces, reducing time spent on social media and streaming, or allowing yourself brief moments of stillness. 

4) Creative Rest

Problem solving, decision making, and creativity are inextricably linked. Whether in our personal lives or in our work, the mental effort required to constantly analyze, plan, and choose can quietly drain our creative reserves. Over time, this depletion shows up as mental fatigue, a lack of inspiration, or a sense of feeling stuck. Creative rest helps by allowing us to experience awe, beauty, and wonder without the pressure to perform. It can restore inspiration, perspective, and meaning by reconnecting us to a sense of being, belonging, belief, and benevolence. This type of rest is cultivated by activities like spending time in nature, listening to music, appreciating art, or reading something purely for pleasure.

5) Emotional Rest

Emotional rest centers being honest about how you feel without minimizing, performing, or holding it together for others. When we constantly mask how we feel, the emotional toll keeps our nervous system on high alert (or shutdown). Emotional rest may require seeking connection with those who feel safe and supportive like a trusted friend or a mental health professional; but can also be achieved through processing your emotions through journaling or using apps like the How We Feel App. Many people with depression describe it feeling as if they’re wearing a mask. Emotional rest is the act of removing that mask and allowing yourself to be with yourself as you are, restoring trust through self-compassion.

6) Social Rest

Social rest involves being intentional about where and with whom we spend our energy. To engage in social rest, spend less time in relationships that feel draining or emotionally unsafe and increase time with people who feel supportive and affirming. Social rest can also mean being alone. Often, it requires creating boundaries that protect your energy and prioritize connections that offer mutual care and ease. As you reflect on your relationships, notice who leaves you feeling grounded and replenished, and who tends to leave you feeling depleted or on edge.

7) Spiritual Rest

Spiritual rest is another practice that strengthens our sense of being, belonging, belief, and benevolence, which are key elements that shape how we experience the quality of our lives. Spiritual rest involves connection to purpose, our values, or to something larger than yourself. This form of rest can be faith-based, nature-based, or rooted in community and service. Spiritual rest reminds us that we are part of something greater, offering us grounding and perspective beyond the daily demands of life.

When Rest Alone Isn’t Enough

As Audre Lorde reminds us, self-care is not indulgence, it is a necessary act of self-preservation. Many people push past their need for rest because they’ve learned to ignore the internal cues for the sake of productivity. Over time, this disconnection can contribute to anxiety, depression, burnout, and a growing sense of frustration with the body and mind. If you’re experiencing persistent exhaustion, it may be helpful to consider that your system doesn’t necessarily need more rest, but different rest. 

It’s also important to recognize that some forms of exhaustion are signals of deeper concerns that rest alone may not resolve. Therapy can offer a space to explore these patterns more fully by helping you understand your nervous system, reconnect with your internal cues, and determine whether your fatigue is rooted in stress, burnout, anxiety, depression, or other concerns. If you’re unsure of how to move forward, the therapists at Courageous Counseling and Consultation are here to support you in taking the next steps with expertise, care and intention.