Jak nauczyć się odpoczywać? Sposoby na efektywną regenerację

It might seem there's nothing simpler than resting. Nothing could be further from the truth – in the everyday environment of each of us, an increasing number of people can be observed feeling constantly tired even after a free afternoon or weekend. So how can we learn to rest effectively?

What is rest and why do we need it?

According to the dictionary definition, rest is a break from some effort to regain strength. Rest is also defined as time spent getting rid of fatigue, usually by doing what gives pleasure. Therefore, this term is very broad, but it definitely should not be equated or even placed alongside laziness – unfortunately, this is how many people associate it. Why? Because rest is essential for maintaining good physical, mental, and social well-being. High-quality rest:

• improves well-being and positively affects mood,
• supports body regeneration,
• increases concentration and focus,
• improves communication quality in private and professional relationships,
• facilitates making even difficult decisions,
• increases efficiency, productivity, and creativity,
• reduces the risk of experiencing burnout, also professionally,
• lowers levels of anxiety and stress.

How to learn to rest? 5 key principles

Rest is an art that does not always come naturally to us. So how can we learn to rest? A few basic principles can help in this:

1. Include rest in your daily and weekly plan – it's often hard to find time for a break in the schedule of activities. However, rest should be taken very seriously, as it often turns out that regular moments of respite from the daily hustle result in increased productivity, and you accomplish planned tasks faster and more efficiently.
2. Take care of your resting space – depending on the form of rest you decide on, it's worth creating your own space for relaxation. It doesn't have to be a large space, but it should contain elements that allow you to unwind.
3. Let others know you are resting – when planning rest, make sure no one disturbs you. So tell others that you do not want to be disturbed for a certain time.
4. Allow yourself spontaneity – you don't have to rest the same way every day. You have the right to spontaneously decide how you want to spend your free time, without unnecessary planning, doing something you just feel like doing now.
5. Spend time outdoors – constantly staying in closed spaces with artificial lighting can negatively affect your well-being in the short or long term. Therefore, it's important to go outside as often as possible to interact with nature, get oxygenated and change the surroundings for a while.

How to rest effectively? Different types of rest

Both online and in literature, you can find various tips on effective resting. As you already know, this concept is so capacious that it can be almost freely filled with the form of relaxation that actually gives you pleasure, allows you to get rid of fatigue, and gain strength for further action. The topic of rest is also very widely addressed by Dr. Saundra Dalton-Smith. According to the well-known doctor and author of books on resting, we distinguish as many as seven types of rest: mental, sensory, emotional, social, creative, spiritual, and physical.

Mental rest

It is often said that the best remedy for mental fatigue is physical effort. However, this is not a rule – effective mental rest can also be brought by:

• short, but regularly taken breaks at work,
• reading a book, watching a movie or series,
• playing with pets,
• relaxation exercises,
• journaling.

Sensory rest

In the face of an excessive amount of stimuli coming from the environment, sensory rest may be a good solution, such as:

• spending time in silence and solitude,
• using noise-canceling headphones during work,
• limiting online time,
• information diet, including turning off or muting the TV or radio,
• reducing the amount of light turned on at home,
• spending time in nature,
• aromatherapy.

Emotional rest

Emotional rest is closely related to mental rest, but they are not the same concepts. Emotional rest can also bring:

• keeping a journal and writing down experienced emotions and emotional states,
• psychotherapy and other forms of psychological assistance that support awareness of emotions,
• talking about emotions with a close person.

Social rest

People working in certain professions may deplete social energy resources faster and are exposed to an excess of sensory stimuli. Often, social rest is therefore synonymous with being in solitude, but it can also take forms:

• sincere, open conversation and attentive communication,
• being in the presence of people with whom we feel safe,
• consciously setting boundaries in private and professional relationships.

Creative rest

Creative rest, especially combined with the broadly understood art, can have a beneficial impact on well-being. Creative rest activities include:

• dancing, singing,
• handicrafts,
• painting, drawing,
• visiting a museum or gallery,
• listening to music, going to concerts.

Spiritual rest

Spiritual rest is sometimes equated with religiosity, but activities related to religion or associated rituals are not its only form. It can also be:

• prayer,
• meditation,
• watching performances and reading books by spiritual guides.

Physical rest

Physical activity is for many people the best form of rest, combining care for well-being and psyche with care for the body. Importantly, physical rest can be successfully combined with other forms mentioned above, with high-quality, regenerative sleep recognized as the most important and effective method in this context. Besides, physical rest can be realized through:

• walks in nature,
• dance classes,
• yoga, pilates,
• swimming in the pool,
• exercises in the gym,
• sauna sessions,
• relaxation baths,
• ice swimming,
• visits to the SPA, including massages and other skin care treatments.