The 7 Types of Rest (Somatic Edition): A Guide to Healing Burnout and Fatigue
I was intrigued by a post on “misalignment burnout,” which describes the same symptoms as traditional burnout—exhaustion, fatigue, cynicism, and low mood, but not caused by the volume or demands of tasks. Instead, it arises when the work we engage in no longer aligns with our values. This type of burnout drains energy and negatively impacts mental health, even if your hours feel reasonable or your paycheque is steady.
It made me reflect on what it truly means to rest and nourish ourselves, especially in a culture of over-consumption and post-self-care trends.
If you’re feeling an undefined kind of tired right now, here’s a guide to help refill your cup.
This framework comes from Saundra Dalton-Smith, MD, but I’ve added practical examples, nervous system support, and community care ideas.
1. Physical Rest
When to access it: Persistent fatigue, heaviness, or feeling run down.
Symptoms: Muscle tension, headaches, poor sleep, exhaustion after minimal activity.
Activities that help: Sleeping, napping, stretching, gentle movement, massage, or using postural support.
Community care ideas: Invite a friend to a yin yoga class for co-regulation and accountability. Host a pajama-themed gathering with slow-cooked foods or a cozy movie night.
**Note: If you feel physically exhausted but mentally wired, you may need downregulating practices before sleeping or napping. I created a nervous system worksheet to guide you in tuning into your body’s rhythm.
2. Mental Rest
When to access it: When your thoughts feel cluttered or overloaded.
Symptoms: Brain fog, forgetfulness, looping thoughts, difficulty making decisions.
Activities that help: Step away from screens, engage in single-tasks only, or engage your senses to downregulate. Savor a hot beverage, fold laundry mindfully, complete a puzzle, or explore your body through gentle movement. Body-Mind Centering offers accessible practices.
Community care ideas: Bundle up and invite a friend for long refreshing walk. Observe nature together—leaves, textures, and colours—or simply share quiet time outdoors.
3. Emotional Rest
When to access it: You’ve been holding feelings in masking or performing “being okay” for others.
Symptoms: Irritability, numbness, resentment, feeling at maximum capacity.
Activities that help: Name your emotions, journal reflectively (download my free somatic workbook here) , release feelings through movement that matches your energy (e.g., HIIT or slow, mindful motion).To adapt to your nervous system check this guide here .
Community care ideas: Have honest conversations with safe people without expecting solutions, allowing yourself to experience being witnessed. Engage in therapy or community workshops that center around emotional processing (with licensed therapists).
4. Social Rest
When to access it: When too many interactions leave you drained, or when obligation and commitments no longer fill your cup.
Symptoms: Avoiding text messages or invitations to connect. Feeling overstimulated by others, experiencing ongoing loneliness even in company.
Activities that help: Learning to enjoy your own company. Take yourself on a solo outing, find novelty and spontaneity at your own pace, cuddle with pets, or communicate your boundaries around social connections.
Community care ideas: Prioritize low-demand connections. Invite friends for a shared activity (i.e. crafting, cooking) instead of a 1:1 catch-up that requires a larger emotional container, opt for asking for more activity focused hang outs. Expressing clear boundaries help you preserve energy. Click here for a step-by-step guide to setting boundaries.
5. Sensory Rest
When to access it: Overstimulation from noise, screens, or overall physical environment.
Symptoms: Irritability, tension, headaches, sensitivity to sound/light, feeling “fried.”
Activities that help: Commit to step away from screens, focus on single-task engagement. Use deep-pressure techniques (weighted blankets, massage, hugs), adjust lighting and sound, declutter small spaces, or engage in tactile experiences. Learn to feel the back of your body through slow movement.
Community care ideas: Normalize non-talking, but quiet shared time—drawing, knitting, or puzzles side by side. Encourage screen-free moments together by having an accountability partner.
6. Creative Rest
When to access it: Feeling uninspired, stuck, or mentally overworked, or getting stuck in problem-solving vs living.
Symptoms: Cynicism, boredom, repetitive thinking, lack of ideas.
Activities that help: Explore new music, read for fun, doodle or sketch freely, engage with new art forms, or spend unstructured time in play. The key is to challenge yourself with unfamiliar or new domains, engaging in activities that aren’t “productive” but open novelty.
Community care ideas: Attend an art exhibit openings (universities offer free gallery exhibits and talks), find creative workshops, poetry readings, or group activities that spark curiosity and inspiration.
7. Spiritual Rest
When to access it: Feeling disconnected from meaning or purpose.
Symptoms: Emptiness, apathy, feeling unanchored, craving deeper connection.
Activities that help: Reflect on your values and assess your current alignment. Create rituals that connect you to your purpose, or create practices that allow you to tap into guidance from ancestors or spiritual traditions.
Community care ideas: Join a cause you care about. The service you give to others can amplify meaning. This could look like volunteering, participating in local meditation circles, collective prayers, or creative group activities for shared meaning. I included an activism and advocacy guide depending on your nervous system needs here .
Each form of rest is a doorway back into your body’s wisdom. As we move into embracing our winter selves, notice where tension is still holding, where inspiration dims, or where we feel disconnected from self. These are invitations — gentle cues from your nervous system. Meeting them with the right kind of rest is not indulgence; it’s a form of regulation and repair.
Let this list be a guide for tuning in and tending to what is actually needed.
