I’m Always Resting, So Why Am I Still Burnt Out?

If you’re here, I’m guessing you’ve felt that soul sucking kind of tired. It sometimes feels like it’s physically pressing down on you and it feels difficult to do the things you enjoy. Everyone tells you to “get some rest” or “practice self-care”. Rest never seems to work. And self-care? Sometimes it feels completely out of reach.

You’re not alone in this. I’ve been there too, caught in cycles of burnout where it felt like I’d lost my talents and couldn’t figure out why nothing I tried was helping. For years, I struggled with feeling like there could neve be enough rest.

Eventually, I stumbled into new ways of recovering. It started with a night completely to myself, watching music videos and interviews from one of my favorite bands. I was surprised the next day to find a spark of passion I hadn’t felt in a while, and I wondered how it got there. Slowly, I found more energy—enough to try other things and reconnect with forgotten passions. It felt so restorative, like I was rediscovering a version of myself I knew as a child but thought I had lost.

As I reflected on why that night felt so transformative, I realized it wasn’t just about taking a break—it was about meeting a deeper need I didn’t know I had. Through further education, I discovered I had been practicing elements of the 7 types of rest. With this understanding, I developed a more deliberate exercise to ensure I was balancing my rest needs. Over time, I found myself recovering from overwhelm much faster, and best of all, I no longer felt so stuck when life became too much..

I would love to share that with you starting here. This post will be a short introduction to the 7 types of rest and some practical steps for starting to work with them even when you don’t have the spoons.

The 7 Types of Rest

When you think of rest, what do you think of? What I used to think of was “less”. Less physical activity, less overwhelming stimulus, less work, less socializing. But sometimes less of everything ends up leaving you with nothing. Turns out, sometimes rest for me means more. More simple pleasures, more time engaged in my deepest passions, more connection to purpose and to others. Sometimes, rest is about giving your brain and your body what they’re really hungry for.

I want to encourage you to try each of these. Personally, I keep these listed at eye height in my house in a place I pass by every day. I will often stop, look at it, and ask myself what I haven’t been getting lately and if I need to engage more or less with something. I also have menus of things that help me in each of these areas!

In these brief introductions I want to include what it looks like to get rest through engaging more or less with each of these ideas and leave you a couple practical small steps if you’re burnt out.

1. Physical Rest

What it is: Balancing between less activity (sleep, relaxation) and more movement (walking, dancing, stimming).

Why it matters: Movement can be restorative, especially for neurodivergent people whose bodies crave input.

How to start:

Less: Rest deeply — nap, stretch, or relax your muscles.

More: Start small if burnout is severe — wiggle, stim, or sway to music. Gradually explore more movement as it feels good.

2. Mental Rest

What it is: Stepping away from mental problem-solving or finding the right kind of mental stimulation.

Why it matters: Mental overload can drain you, but curiosity and learning can reinvigorate your mind.

How to start:

Less: Pause problem-solving by focusing on another kind of rest.

More: Follow your curiosity — Google a topic and learn something new.

3. Sensory Rest

What it is: Reducing overstimulation or adding sensory input that feels energizing.

Why it matters: Overwhelming lights, sounds, or textures can sap energy, while sensory pleasures can recharge it.

How to start:

Less: Experiment with turning down lights, lowering noise, or sitting quietly.

More: Explore sensory joys — favorite smells, textures, or soothing music.

4. Creative Rest

What it is: Taking a break from so much creative effort and doing something that requires very little creative problem solving or rekindling your sense of wonder and awe through creative or inspiring activities.

Why it matters: Burnout can feel gray; creativity restores vibrancy and perspective.

How to start:

Less: Do something you can do by muscle memory. Something repetitive that doesn’t require you to solve any problems. When I need less creativity I don’t watch tv or engage with anything that tells me a story. Sometimes even that is too creative.

More: Engage with art, music, or nature. Take in something beautiful—watch a film, visit a museum, or doodle for fu

5. Emotional Rest

What it is: Releasing built-up feelings and creating space to be fully yourself without judgment. Sometimes it looks like feeling big feelings in big ways. Sometimes it looks like not feeling very much and projecting a flat demeanor.

Why it matters: Somehow, suppressing feelings can be as exhausting as feeling the biggest feeling the biggest way you can. Finding balance between that and regular releases for your emotions can bring restoration.

How to start:

Less: Let yourself be “flat” without judgement. You don’t have to smile or express yourself in any particular way. And it doesn’t have to mean anything about you other than you need emotional rest. See what that feels like.

More: Many of us neurodivergent folks are external processors… and not everyone is a great listener. I have found relying on processing with other people to be incredible helpful, but fraught if you’re feeling burnt out. Maybe start with other ways of externally processing feelings. Word vomit everything you’re feeling out loud to an inanimate object while you’re alone. Write everything that comes to mind in a journal until you can’t write anymore.

6. Social Rest

What it is: Spending time with people who energize you or creating space away from draining social interactions.

Why it matters: Quality social connections can feel so restorative but difficult social interactions while you’re already burnt out can be the straw that breaks the camels back.

How to start:

Less: Spend more time alone. A lot of it if you have to. Pay attention to the other kinds of rest while you’re alone. If this feels scary, double down on it. Learn to love being alone.

More: If you’re burnt out start small. Call someone you trust for a short conversation. Talk with a stranger (if you can manage it) in a checkout line even if it’s for one sentence. Don’t judge the outcome to hard. You can’t control how other people respond but thank yourself for trying to give yourself what you need.

7. Spiritual Rest

What it is: Connecting with purpose, values, or belonging in something larger than yourself.

Why it matters: Burnout eats away at your sense of purpose and belonging. Trying to stay above water can disconnect you from your values. Not living in your values can drive anxiety, depression, and further burnout.

How to start:

Less: Step back from rigid spiritual routines or obligations that feel draining. Reflect quietly instead.Step back from rigid spiritual routines or obligations that feel draining. Reflect quietly instead.

More: Write down your values. If you can’t, google a list of values and think about what resonates. Ask yourself what one micro-sized step is in the next day that would be in alignment with your values. Spend time in nature or somewhere that feels like “home” to you.

What’s Next

Rest is more than just relaxing or taking a day off—it’s about finding the balance your mind and body need to truly recover. Try these 7 types of rest and see what resonates with you. Start small, track what works, and build a personal toolkit of restorative practices.

Remember, rest is a skill that takes time to develop, and it’s okay if it feels strange or difficult at first. Be patient with yourself and trust that even small steps can make a big difference. Next time you take a mental health day or feel completely overwhelmed, revisit this list and ask yourself: What kind of rest do I need most right now?

You deserve to feel whole, energized, and connected again—and I hope these ideas can be the first step toward getting there.

Don’t do it alone!

If you want help experimenting with rest and finding what works for you, I am hosting a month long cohort focused on learning our personal ways of resting. We will meet weekly to discuss possibilities, try ways of resting out, compare notes, and be there to support each other. Click the button below to sign up!