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How to Avoid Feeling Burnt Out

November 22, 2023

Have you ever found yourself feeling tired even after 8 hours of sleep? I know I have, but after a recent discovery of these 7 types of rest that Dr. Saundra Dalton-Smith recommends for avoiding feeling brunt out, I've never felt better. 

1. Physical Rest

This is the most obvious type of rest and something many of us are good at. A lack of sleep and overworking yourself depletes your energy. There are two types of physical rest you need: Passive and Active


  1. Sleeping 8+ hours daily
  2. Power naps 


  1. Stretching after waking up and in between long periods of sitting/stillness
  2. massages- professionally or from a friend
  3.  utilizing an ergonomic chair/desk

hippopotamus lying on surface near body of water

2. Mental Rest 

Although many of us rest our bodies, it is often our mental capacity that is under strain. So, it's important to relax your mind, especially if you are an overthinker or have a lot of responsibilities on yourself. Here are some tips:
  1. Make a to-do list.
  2. Make reference checklists (groceries, packing, etc.)
  3. Create a divide between work and personal life.
  4. Give yourself a mental break from problem-solving.
  5. Meditate.

3. Social Rest

As individuals who live in an era of technology, we often find ourselves socializing at all times, which can be damaging to the rest you require. Evaluate the relationships around you and spend time with those who give you life. 
  1. Spend more time with people who give you energy.
  2. Spend less time with people who drain your energy. 
  3. If you like your alone time/consider yourself an introvert, aliquot time in your schedule for "Me Time". 

4. Spiritual Rest

Participate in something that you consider bigger than yourself. Feeling like you're part of a community that’s reaching for a higher cause can give you fulfillment like nothing else can! Here are some ways to achieve that:

  1. Volunteer for a cause you resonate with.
  2. Work a purpose-driven job so you feel your work contributes something.
  3. Participate in faith-based activities (if you align yourself with them).

5. Sensory Rest

With technology being a part of our lives every single day, we often are overstimulated. Here are some ways to give yourself a pause from that:
  1. Take a social media break.
  2. Silence your notifications on your devices (blocking off visual and audio alerts).
  3. Create a relaxing day/evening for yourself by using soothing music, candles, and dim lighting. Try picking up a book and limit your screen time.  


6. Emotional Rest

Oftentimes, our jobs require us to be overly joyful and prevent us from expressing our true emotions. For example, a customer service representative always being required to smile and be polite despite rude customers. Here are some ways to give yourself emotional rest:

  1. Identify the people you can be your authentic self around and spend more time with them.
  2. Seek out a professional to talk about your problems and receive guidance.

7. Creative Rest

Appreciating beauty and nature can bring back a peaceful and awe-inspiring feeling in individuals that often gives us a zile for life. Try some of these tips to receive for natural and artificial creative rest:


  1.  Watch a sunrise/sunset.
  2.  Go for scenic walks. 


  1. Visit a museum.
  2. Try picking up inspiring music, books, documentaries, etc.

Take care of yourself guys! Please try some of these tips to revive your spirit and keep you going!