Structured rests are short, intentional breaks throughout your day, supporting and restoring your whole system. They differ from “doing nothing” because they encourage genuine mental and physical relief.
Why add structured rests?
I know how hard it is to make yourself rest, especially on “good days” or what I call “low symptom days” where you want to “get things done”. But this technique is revolutionary for the recovery journey, and it’s simple to understand and put into place. It helps build in a consistent pattern and structure for your recovery life, rewiring your brain and resetting your nervous system.
Why Traditional Rest Feels Exhausting (And How to Change It)
Have you ever taken a break, expecting to feel better, only to end up feeling even more exhausted? Maybe you lie down to rest, but instead of relief, you feel more drained, restless, or even in more pain. If this sounds familiar, you’re not alone.
For many people—especially those living with chronic illness—rest doesn’t feel restorative the way it should. In fact, it can feel frustrating, like you’re doing it wrong. But the truth is, it’s not your fault. Your body is simply following a pattern it has learned over time.
So why does rest sometimes feel worse instead of better? And how can you change that? Let’s explore.
How Can I be Drained Instead of Restored?
Most people believe that if you’re tired, resting will automatically make you feel better. But if your nervous system is stuck in a state of stress or hypervigilance, it doesn’t recognize rest as safe. Instead, your body remains tense, alert, or shut down in a way that isn’t truly restorative.
This happens when your system is caught in one or more of the following survival responses:
✔ Fight: Even in stillness, your system is tense—muscles braced, mind racing, body expecting the next stressor.
✔ Flight: A deep restlessness keeps you feeling like you should be “doing” something instead of slowing down.
✔ Freeze: You feel exhausted and numb, but rather than feeling refreshed after resting, you remain shut down.
✔ Fawn: Resting brings up guilt, anxiety, or an urge to ‘earn’ your recovery, making it difficult to fully let go.
💗 If this sounds familiar, it’s not because you’re bad at resting. Your system simply hasn’t yet learned how to experience rest as safe and nourishing.
Why Passive Rest Isn’t Enough
Most people think of rest as simply stopping activity. But for someone whose nervous system is dysregulated, passive rest can actually increase discomfort. The mind starts racing, the body feels more pain, and emotions surface in a way that makes rest feel unbearable.
This is why many people say:
❌ “I feel worse when I stop.”
❌ “I don’t know how to rest.”
❌ “Resting feels like a waste of time.”
💗 But rest doesn’t have to feel this way. The key isn’t just stopping—it’s engaging the mind gently in a way that creates safety.
The Key to Restorative Rest: Focus
For rest to feel soothing instead of frustrating, it helps to give your nervous system a focus — something that gently engages your awareness rather than leaving your mind to spiral. This allows your system to settle into ease instead of staying on high alert.
✔ Guided Meditations: A calming voice provides gentle structure, making it easier to let go.
✔ Nature Sounds: Waves, rainfall, or wind help mirror the body’s natural rhythms, promoting safety.
✔ Soft Instrumental Music or Brown Noise: These create a background of comfort, quieting internal chatter.
✔ Breath Awareness: Focusing on gentle breathing gives the mind something subtle yet grounding to rest on.
💗 Try It Now: Click here below to listen to a Gentle Guided Meditation → Notice how your body responds.
How to Make Structured Rests Work for You
If traditional rest hasn’t felt restorative for you, try this simple approach:
🌿 Start small. If long rest periods feel overwhelming, try just 2–5 minutes of structured rest with a gentle focus.
🌿 Use sound or guided support. Don’t expect yourself to rest in silence if your nervous system isn’t used to it.
🌿Create a routine. Your body learns through repetition, so practicing Structured Rests regularly makes it easier over time.
🌿 Be kind to yourself. If resistance comes up, it’s okay. Your system is learning, and each small rest is a step toward healing.
You will be able to create a "Recovery Life" that nurtures healing.
Want Help on this Healing Journey?
If you would like support on this journey, I would love to help.
