What do you do when you feel tired? Most people focus on establishing a routine and getting enough sleep. And that’s great in itself, but to feel truly rested, we need different types of rest.
Have you ever felt tired all day long—from morning until night, regardless of what time you woke up or what time you went to bed the night before? Or have you ever woken up exhausted and realized that nothing—not coffee, not exercise—was helping?
If so, you’re not alone: thousands, even hundreds of thousands, of people around the world face this problem. The current global situation has shaken our basic confidence in the future and sense of security, leaving many of us exhausted and leading to sleep problems. But does this mean that “just feeling tired” will go away on its own? Not at all.
In any case, general practitioner Sandra Dalton-Smith urges people to take the problem seriously: “Since the start of the pandemic, patients have been coming to me with similar complaints: ‘I just have no energy and strength, I’m just tired…’ And, unfortunately, there’s no pill I can prescribe for them—it requires a complete lifestyle change.”
She also warns that rebuilding your life won’t be easy: “Many of us don’t like the idea of rest. We can’t sit still and feel like failures. For those who aren’t used to rest, this can be especially uncomfortable.”
Still, if you want to wake up every morning feeling energized and strong again, consider incorporating the following types of rest into your life.
1. Physical
If you’re primarily engaged in mental work, you may feel like your body doesn’t get particularly tired. But consider this: how many hours a day do you spend sitting? Are you maintaining proper posture? An expert suggests setting a reminder on your phone to regularly stretch, stand up, and move different parts of your body.
Moreover, the doctor agrees with her colleagues that anyone who experiences sleep problems should follow certain rules: dim the lights in the bedroom, wear comfortable clothes, and put away the smartphone at least half an hour to an hour before bed.
2. Mental
Do you ever feel like your brain is simply “fueling”? And then—like a fog in your head? You can’t concentrate on anything, remember what you were just doing, or even focus on an important task… The problem is, you’re probably mentally overloaded—which means you need some proper rest.
The first step is to alternate periods of peak concentration with unproductive activities, such as checking email or scrolling through social media.
It’s also helpful to take the warm-up breaks mentioned above. Why do we need all this? Because many of us are constantly distracted by notifications and messages, and each such distraction costs us an average of 10 minutes of concentration.
3. Emotional
To understand what kind of rest you are missing, you can take the course developed by Sandra Dalton-Smith test. Based on the results, it may turn out that you need emotional rest the most: for example, if you are exhausted by communicating with other people, the need to speak in public, or endless comparisons with others.
For those who find it particularly difficult to understand what is happening to them and what exactly is draining their energy, Dalton-Smith advises writing down their feelings, emotions, sensations, and those situations that particularly anger, upset, frighten, and drain their energy.
The practice is unpleasant, as we have to confront our most uncomfortable and difficult feelings, but this is the only way to begin working with them. And, of course, it’s important to remember to give yourself rest: for example, by isolating yourself from everyone if you need to.
4. Social
But here, on the contrary, it’s not about shutting yourself away and not seeing anyone. The expert advises spending time with people with whom you can be yourself, without trying to impress or look better. People with whom you feel comfortable both remaining silent and sharing intimate thoughts.
5. Touch
Each of us experiences our own type of sensory overload. Some, for example, suffer from loud or persistent sounds: the hum of a coffee machine in a coffee shop, repetitive announcements on public transportation, or the sound of a fire siren. These can make us irritated and lose concentration.
The situation, unfortunately, only worsened during the pandemic, when entire families – including those with small children – found themselves confined to one space.
To provide yourself with sensory relaxation, Sandra Dalton-Smith recommends creating a calming playlist—sounds of nature, jazz, soft piano—and playing it periodically. And, of course, enjoy the rare moments of silence: for example, avoid listening to the radio or a podcast while walking.
6. Creative
This type of relaxation is especially important for creative people, including those on the verge of burnout. The expert recommends taking creative breaks—even if only for half an hour, not a month. During this time, do what you enjoy.
For example, you could have breakfast at your favorite cafe and then, if it’s a weekend, head to an exhibition for inspiration. You’ll return home, if not with new ideas, then at least rested and recharged.
7. Spiritual
“We all need to be seen. We need to feel accepted and belong to something bigger. It’s important to understand that our lives have meaning,” explains Sandra Dalton-Smith. We achieve all of this through spiritual relaxation, which can take the form of meditation, religious practices, or volunteer work.
The most important thing to remember is that you have a complete and inalienable right to rest. This isn’t about laziness, but about self-care, which can prevent burnout and exhaustion.
