The 7 Types of Rest Every Burnt-Out Professional Woman Needs to Know

In today’s fast-paced, high-pressure world, many professional women find themselves juggling demanding careers, family responsibilities, and personal goals. The constant balancing act often leaves little room for rest—true, restorative rest—that goes beyond simply collapsing on the couch at the end of the day.

If you’ve ever felt like you’re still exhausted even after a full night’s sleep, you’re not alone. That’s because rest isn’t one-size-fits-all. Dr. Saundra Dalton-Smith’s research on the 7 types of rest shines a light on why sleep alone won’t solve the problem and how intentional rest can help you reclaim your energy, focus, and joy.

As a life coach who specializes in helping professional women overcome burnout, perfectionism, and overwhelm, I’m here to show you how these 7 types of rest can create space in your life for presence, rest, and true well-being. Let’s dive in.

1. Physical Rest

When we think of rest, we usually think of sleep, but physical rest encompasses both passive (like napping or sleeping) and active forms (like yoga, stretching, or gentle movement). For those of us who spend our days glued to a desk or on our feet in high-energy roles, physical rest can mean the difference between constantly running on empty and feeling physically restored.

Tip: Schedule a 5-minute stretch break during your workday or prioritise a 10-minute restorative yoga session in the evening.

2. Mental Rest

Do you find it hard to switch off at night because your mind won’t stop spinning? Mental rest is about giving your brain a break from the endless to-do lists, problem-solving, and decision-making. Without it, mental fatigue creeps in, making you feel unfocused and overwhelmed.

Tip: Try a brain-dumping exercise before bed—write down everything on your mind to free up mental space and allow yourself to relax.

3. Sensory Rest

From constant notifications on our phones to the glare of screens and background noise of modern life, sensory overload is real. Sensory rest helps to calm your overstimulated senses and brings a sense of calm and clarity.

Tip: Take intentional breaks from screens during your day or create a no-device rule for the last hour before bed.

4. Creative Rest

Whether you're solving problems at work, planning family activities, or finding solutions for everyday challenges, creativity is constantly at play in your life. Creative rest is about replenishing this energy by experiencing beauty and inspiration—through nature, art, or simply pausing to appreciate the world around you.

Tip: Go for a walk outdoors or listen to music that inspires you.

5. Emotional Rest

Many women feel the weight of wearing multiple hats and “keeping it together” for everyone around them. Emotional rest is about giving yourself permission to be authentic, express your feelings, and let go of the pressure to people-please.

Tip: Identify one person in your life with whom you can have an honest, unfiltered conversation. Or, try journaling to process your emotions privately.

6. Social Rest

Not all social interactions are created equal. Some relationships energize us, while others leave us drained. Social rest means spending more time with people who uplift you and less with those who deplete you.

Tip: Evaluate your social circle and set boundaries with people who take more energy than they give. Make time for relationships that truly nourish you.

7. Spiritual Rest

Spiritual rest is about connecting with something greater than yourself, whether that’s through religion, meditation, or acts of service. It’s about finding purpose and meaning that ground you in a sense of peace.

Tip: Dedicate a few minutes each day to meditate, pray, or engage in an activity that aligns with your values, such as volunteering or mindful breathing.

How to Start Recharging with the 7 Types of Rest

You don’t have to tackle all 7 types of rest at once. Instead, take a moment to reflect on where you’re feeling the most depleted. Maybe it’s physical fatigue from overworking, mental exhaustion from constant decision-making, or emotional burnout from always putting others first.

Start small. Pick one type of rest to focus on this week. Set aside even five minutes a day to nurture yourself in that area. Over time, these micro-moments of rest will add up, creating space in your life for what truly matters—feeling capable and confident at work, and being present at home.

Rest isn’t just a luxury; it’s essential. Let’s normalize making it a non-negotiable part of your life.

Love SaraLou x