Rest vs. Restoration: How to Find What You Need
As we roll into a new year, the buzz about self-care often revolves around showing down and resting more.
After the chaos of the holidays and the endless to-do lists, the importance of rest gets plenty of airtime—and for good reason.
But rest alone isn’t always enough.
Have you ever spent an entire weekend scrolling on your phone or zoning out to a show, only to wake up Monday still feeling drained?
That’s because rest and restoration aren’t the same thing. Both are essential for your well-being, but they serve different purposes.
Understanding the difference can help you navigate your needs with more clarity and compassion—and avoid that all-too-familiar frustration of being “rested” but not restored. As a therapist, I’m sharing what sets them apart and how you can find balance between the two.
What Is Rest?
Rest is the art of pausing. It’s when you stop actively doing and give your body and mind a chance to recover. It goes far beyond just sleep—rest can take many forms, depending on what part of you needs it.
The seven types of rest are physical, mental, emotional, sensory, creative, social, and spiritual. Each type focuses on a different aspect of your life. For example:
Physical rest involves allowing your body to recharge, whether through sleep, naps, or low-effort activities like stretching.
Mental rest provides your brain a break from overthinking or decision fatigue, such as journaling thoughts or practicing mindfulness.
Emotional rest means giving yourself permission to let go of people-pleasing or emotional labor, leaning into spaces where you feel safe and seen.
Sensory rest addresses overstimulation by reducing screen time, dimming lights, or enjoying moments of quiet.
Creative rest reconnects you to wonder and inspiration—think of savoring art, music, or nature.
Social rest involves choosing interactions that uplift and energize you rather than drain you.
Spiritual rest allows you to feel grounded, whether through meditation, prayer, or time spent in nature.
Each type of rest touches a different part of your well-being, and understanding which one you need can help you find clarity and compassion for yourself.
Rest is essential for recovery. It’s the antidote to burnout and the starting point for healing. But here’s the thing: rest alone doesn’t always refill your cup.
How to Rest When You Feel Guilty:
Create boundaries: Rest often requires saying no, which can feel uncomfortable if you’re used to overextending yourself. Therapy can help if you’re stuck trying to implement boundaries.
Practice sensory soothing: Dim lights, a cozy blanket, and calming sounds can help your nervous system settle.
Honor small moments of pause: Even five minutes of intentional stillness (without your phone) counts.
What Is Restoration?
Restoration is about renewal. While rest helps you recover, restoration restores your sense of vitality and connection. If rest is about recovery, restoration is about renewal. It’s not just about stopping; it’s about filling yourself back up with energy, inspiration, and joy.
Common forms of restoration include:
Doing something creative, like journaling or painting
Spending time in nature
Seeking connection - whether that’s through therapy, meaningful conversations, or deepening your relationship with yourself
Moving your body in ways that feel good, like dancing, yoga, or walking
Restoration often requires a bit more effort than rest, which can feel counterintuitive when you’re exhausted. But it’s more than doing nothing; it’s about engaging in activities that leave you feeling uplifted and energized.
How to Restore As a Busy Person:
Tap into creativity: Activities like journaling, drawing, or cooking can spark joy and inspiration.
Move mindfully: Gentle yoga, a walk outside, or dancing to your favorite playlist can awaken your energy.
Seek support through connection: Therapy can be a profound form of restoration, offering space to unpack emotional weight and reconnect with yourself in meaningful ways.
How Rest and Restoration Work Together
Think of rest and restoration like two sides of the same coin.
Rest is the foundation - it gives you the energy to even consider restoration.
Restoration, in turn, keeps you from sinking into the kind of exhaustion that only rest can cure.
Imagine this scenario: You’ve had a long, stressful week at work. You collapse onto the couch Friday night and spend the weekend scrolling through social media. By Sunday night, you’re rested but still feeling blah. That’s because rest helped you recover physically, but it didn’t do much for your spirit. A walk outside, a call to a friend, or some creative time might’ve given you the energy boost you needed.
It’s not about choosing one over the other—it’s about noticing when you need which one.
The Trauma-Informed Lens
If you’ve experienced chronic stress, burnout, anxiety, or trauma, the lines between rest and restoration can blur. You might feel more anxious, stressed, or guilty about resting or unsure how to identify what truly fills your cup. A trauma-informed approach starts with compassion: it’s okay if you don’t know exactly what you need right now. Healing isn’t linear, and your needs may shift day to day.
Three Small Steps to Less Anxiety and More Rest:
Notice your patterns: Are you defaulting to scrolling (“resting”) because you’re running on empty, or avoiding restoration because it feels like more “work”?
Practice self-validation: Remind yourself that both rest and joy are essential—you don’t have to “earn” either.
Ask yourself: What feels accessible today? If deep rest feels overwhelming, start with something simple, like focusing on your breath. If joy feels distant, try a small act of creativity, like doodling or choosing a favorite color to wear.
How to Identify What You Need
When you’re unsure, pause and check in with yourself. Ask:
What does my body feel like right now? If you feel heavy or fatigued, prioritize rest.
What does my heart need? If you feel disconnected or dull, consider restoration.
Is this guilt or genuine need? Sometimes societal pressure makes us feel lazy when resting or indulgent when seeking joy. Give yourself permission to listen to your inner voice.
Finding Your Own Balance
Everyone’s needs are different, and what feels restful or restorative to one person might feel like work to another. The key is paying attention to what actually restores you.
What to try:
Experiment with both: Take a day to rest—really rest. The next day, try something small that feels restorative, like playing music you love or stepping outside. Notice how you feel after each.
Listen to your body and mind: Tune into what you need in the moment, even if it’s not what you planned. If your body says “nap,” trust it. If your heart says “therapy,” listen to that, too.
Keep it simple: Restoration doesn’t have to be elaborate or time-consuming. Sometimes it’s as small as laughing at a silly video or sitting in the sun for 10 minutes.
Take the Next Step with Therapy
If you’re feeling stuck or unsure how to meet your needs, therapy can help you slow down and find clarity.
At our clinic, we offer therapy services in-person in Leduc, Alberta, and virtually across Canada. Many therapy services are covered under health benefits, and we also offer a low-cost therapy program to ensure accessibility.
Ready to prioritize yourself this year? Contact us today to start your journey toward rest, renewal, and healing.
