Feeling burned out? Thinking of quitting?

Wait! First take an intentional break.

And to ensure you get a truly restorative one, determine what type of rest you need.

On episode 332 of her podcast, “The Next Right Thing,” Emily P. Freeman helps us determine what kind of rest, and therefore the kind of break, we need.

Physical Rest

• Do you feel tired but you can’t sleep?
• Do you depend on substances to stay awake and engaged?
• Are you in physical pain?

If yes, you may need straight up rest for your physical body.

Mental Rest

• Do you feel like you can’t keep up with your to-do list?
• Do you feel like you’re in a brain fog during the day?
• Do you snap at your family and, or your co-workers?

Maybe you need a mental break from the taxing demands on your time.

Emotional Rest

• Are you focusing on your failures or your flaws?
• Are you constantly apologizing even when you haven’t done anything wrong?
• Do you excessively worry about your life or those you love?

These may be signs you need a place for your inner life to breathe.

Spiritual Rest

• Do you have a sense of hopelessness?
• Do you feel distant from God?
• Do you feel numb or apathetic?

You may need space to discover or rediscover some life-giving spiritual rhythms.

Social Rest

• Do you feel alone, detached and disconnected?
• Do you prefer online relationships to face-to-face ones?

Perhaps you need time with people who know the real you.

Sensory Rest

• Do you have sensitivity to loud noises?
• Are you experiencing blurry vision or eye pressure?
• Are you unable to enjoy periodic experiences like fireworks or concerts?

You may need a break from screens and scrolling.

Creative Rest

• Are you over-focused on other’s needs?
• Do you consider yourself selfish when you think about doing something you love?
• Do you find it difficult to enjoy nature?

A yes to these questions may mean you need space to just be, to watch and engage with a natural world.

When you have determined what kind of rest you need, consider the purpose and the structure of the break you will take.

Purpose of Break

• Is it just a weekend away of relaxation?
• Is it more like a vacation?
• An intentional retreat for thinking or planning or creating?
• Is it a sabbatical?
• Are there specific questions that you’re seeking answers to?
• Is it some combination of all these?

Structure of Break

• Do you need a creative experience with people or alone?
• Do you need to just be in a room by yourself?
• Do you need time with people who know you really well?
• Do you need the help of a sabbatical coach, a spiritual director or a counselor, therapist or pastor?

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Types of rest from Sacred Rest by Dr. Saundra Dalton-Smith. Questions from Emily P. Freeman (The Next Right Thing Podcast, episode 332).