What is deep rest and how to achieve it

Deep rest is essential for us to feel fully relaxed and rejuvenated and avoid burning out.

If you've read some of my blog posts before, then you will know that I have been prone to burning out. The definition of burnout, according to Mental Health UK is a "state of physical and emotional exhaustion."

Typically, burnout results from workplace stress that hasn't been properly managed. It can leave you feeling exhausted, depleted of energy, feeling overwhelmed and having a more negative outlook on things.

A lot of the time, when someone is suffering from burnout, they may try, for example, to sleep a few more hours each night or improve their diet. However, feeling exhausted and burnt out won't go away with a consistent eight hours of sleep.

Earlier this week, I read an article in The Independent that talked all about deep rest and it got me thinking.

What is deep rest?

Deep rest is the term used to describe anything that allows you to switch off completely, in both emotional and physical respects. In the article, Dr Sophie Bostock from thesleepscientist.com said: "There's a difference between doing something relaxing and really relaxing the body."

This really resonated with me because as someone who struggles to relax and take time away from work, it was intriguing to learn more about how to fully unwind, especially since I've felt overwhelmed with work and university recently.

Dr Bostock also mentioned in the article that whilst we can sit down and watch TV, we're not actually relaxing. And I can attest to that because there have been several times when I've sat down to watch a movie or read a book or do some crafts and said that's me taking a break. But by the end of it, I didn't feel fully relaxed because my mind was still working.

What we actually need to do is to switch off from everything in all respects. Dr Bostock mentioned that anything that helps you turn off cognitively, emotionally and physically is the key, which doesn't always mean a good night's sleep.

In a more scientific explanation, practising deep rest allows for your body's sympathetic nervous system to be turned off whilst your parasympathetic nervous system gets turned on. The difference between these two is that the sympathetic nervous system is your body's fight or flight response that results in an increased heart rate etc, whilst your parasympathetic nervous system regulates the "rest and digest" functions.

But how do we achieve deep rest?

Sleep is essential to our wellbeing and if we don't get enough sleep each night, then we won't feel as good as we could do in the morning. However, sleep is only one pillar contributing to deep rest. It is only one form of rest.

To feel fully energised and awake we need to focus on relaxing cognitively, emotionally and physically. It can be difficult to allow yourself time to relax fully and switch off, but it is necessary because otherwise, you could become chronically exhausted and burnt out, which isn't a good feeling for anyone.

To achieve deep rest, the first thing to do is schedule it. A lot of the time, if something isn't scheduled and we say, we'll do it later, we rarely do. So scheduling time to properly relax means you're taking it seriously but increases your chances of actually relaxing.

Now examples of different things you can do are:

• Brain dumping

• Walking in nature

• Watching mindless TV

• Put your phone away

• Express your feelings without embarrassment

• Spend time with true friends

Brain dumping allows you to mentally, and also emotionally, switch off because you expel all the thoughts in your head onto a piece of paper - or a voice note if you prefer - and can forget about them.

Walking in nature isn't for everyone, especially if you aren't a fan of bugs or the cold. But it can be an activity that inspires you, calms you down, and lets you mentally rest. Taking in your surroundings and just letting yourself feel what's around you is a way to relax and let the tension go from your body.

Watching mindless TV makes way for you to physically relax. Sitting on the sofa, or lying down, gives your body a moment of rest because it's not doing anything but taking oxygen into your lungs. This activity could also help you mentally if you choose a programme, or film, that doesn't require a lot of attention and focus.

Phones are a part of everyday life and as someone who has social media involved in their job, it can be hard to have time without your phone. But it is so important to do so. Looking at screens all day does nothing to help your eyes, but it can also be overwhelming, so when you can try to avoid using your phone. Stacey Solomon has shared that she's had days on the weekend without her phone and puts it in a drawer. Other people avoid using their phones an hour before they go to sleep.

Emotions are complex and they can be daunting. Society has ingrained in us that for men, it's not very masculine to cry, and when women are annoyed or stressed, it's their hormones. Emotional rest is something everybody should be striving for, but it is difficult. However, letting your emotions out and expressing them without fear or embarrassment can be very freeing and restorative, so find a place to scream or cry, talk to a trusted friend or even journal. Whatever you choose, emotional rest is key.

Socialising can be draining - as an introvert, I know. But sometimes, after being around people where you've felt the need to be switched on, present yourself in a certain way and always be aware, it can be relaxing to spend time with those who accept you for you and don't expect anything.

Deep rest is not an easy feat to achieve, but in a day and age where there are lots of conflicts, it's important to take care of yourself, especially in the colder months of the year.

I'm not a scientist or health expert, but if you're feeling burnt out, exhausted or overwhelmed, maybe give some of these activities a go and try to fully relax to achieve deep rest.

Until next time...