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Speaker 1: Hi guys, and welcome to a new episode of couch

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Speaker 1: Talks on You Need Therapy Podcast. My name is Kat

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Speaker 1: I am the host, and usually on couch Talks, I

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Speaker 1: answer a question that you guys send to you Need

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Speaker 1: Therapy podcast dot com. You can send those questions now,

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Speaker 1: we always keep them anonymous. You don't have to worry

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Speaker 1: about somebody finding out that you're the one that sent

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Speaker 1: the question, and you can feel really safe doing that.

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Speaker 1: And then also quick reminder before we get started this podcast,

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Speaker 1: although I usually am answering your questions does not serve

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Speaker 1: as a replacement or a substitute for any actual mental

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Speaker 1: health services. However, we always hope that it can help

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Speaker 1: you in some way. Now, like I said, usually we

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Speaker 1: answer questions on couch Talks, but I was reading the

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Speaker 1: newest edition of the on Site Journal, which is a

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Speaker 1: journal that on site on site workshops that a lot

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Speaker 1: of you probably are familiar with puts out on site

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Speaker 1: hosts workshops and intensives. And it's outside of Nashville, and

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Speaker 1: they also have a residential program called Milestones, and they

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Speaker 1: do a lot of really great work. A lot of

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Speaker 1: people that I hold highly regarded in the therapy world

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Speaker 1: work there. A lot of my previous mentors have worked

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Speaker 1: there or do work there, and it's just a great place.

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Speaker 1: But I was reading their latest journal and one of

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Speaker 1: the articles that was written by Mackenzie Vatt, who was

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Speaker 1: the editorial director, is called on empty, Redefining rest and

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Speaker 1: finding what we need to truly recharge, and it made

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Speaker 1: me think about the episode we just did about Burnout,

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Speaker 1: and I just thought we would go through it because

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Speaker 1: it talks about the seven different types of rest and

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Speaker 1: how to find it, and so I thought it would

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Speaker 1: be really helpful just to go through that as an

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Speaker 1: addition to what we were talking about earlier with burnout,

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Speaker 1: just because this is a time of year where a

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Speaker 1: lot of burnout happens. We're so uvenated and excited. We're

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Speaker 1: doing so many fun things in the summer, and a

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Speaker 1: lot of times we think that when we come back

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Speaker 1: from rest or vacation or something like that, we'll be

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Speaker 1: so excited to jump back into things, and a lot

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Speaker 1: of times it reminds us that maybe the stuff we're

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Speaker 1: doing isn't what we want to do. Maybe it reminds

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Speaker 1: us how overwhelmed we were. And then we have things

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Speaker 1: happening around daylight in the weather. That just add and

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Speaker 1: change the way we function and just perfect combination for

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Speaker 1: burnout to really pop up and say, Hey, you thought

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Speaker 1: you were going to feel recharged, Guess what you are

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Speaker 1: going to feel less charged than ever. And I thought

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Speaker 1: this was very interesting. In the article, it says forty

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Speaker 1: two percent of the global workforce report feeling burnout. Now

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Speaker 1: that is a lot, and they quoted doctor Sandra Dalton

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Speaker 1: Smith saying rest is the most underused chemical free, safe

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Speaker 1: and effective alternative therapy available to us, which I thought

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Speaker 1: was so profound. It's the most underused chemical free, safe,

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Speaker 1: effective alternative therapy available to us. And we're going to

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Speaker 1: talk about those different types of rest and what type

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Speaker 1: you might need based on what you're going through, what

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Speaker 1: you're feeling. So again, this article was written by Mackenzie

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Speaker 1: Vaught and this comes from her, not me. I think

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Speaker 1: that this is just great information I wanted to share

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Speaker 1: with you guys. So the first type of rest physical rest,

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Speaker 1: and she breaks this into two subtypes. There's passive rest,

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Speaker 1: which is what most of us think about when we

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Speaker 1: just think about resting, and that is sleep. But there

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Speaker 1: also is physical rest where we get that through yoga, stretching, massage.

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Speaker 1: That types of stuff signs you have a physical rest deficit.

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Speaker 1: Aches and pains, muscle spasms, falling asleep throughout the day.

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Speaker 1: Ways to find physical rest Create an ideal environment for sleep,

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Speaker 1: start or end your day with yoga, Assess the ergonomics

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Speaker 1: of your workstation. Then there is mental rest. And mental

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Speaker 1: rest I think becomes more of a deficit because even

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Speaker 1: if we are not physically doing something, we often are

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Speaker 1: thinking of doing something. And I think because of the

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Speaker 1: fact that we have smartphones and we're available all of

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Speaker 1: the time, sometimes we are working or preparing ourselves to

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Speaker 1: be available even when we don't think we're doing that.

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Speaker 1: So signs you have a mental rest deficit. Racing mind

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Speaker 1: that keeps you up at night despite feeling tired, inability

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Speaker 1: to unplug from work or your phone, being unable to

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Speaker 1: concentrate for more than a few minutes at a time.

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Speaker 1: Ways to find mental rest. Keep a pad of paper

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Speaker 1: by your bed to offload thoughts. Oh my gosh, that's

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Speaker 1: such a good idea. I will drop things down in

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Speaker 1: my notes app on my phone, but I like the

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Speaker 1: pad of paper even more because just even pulling up

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Speaker 1: your phone might actually backfire on what you're even trying

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Speaker 1: to do. Schedule short breaks throughout the day to reset

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Speaker 1: your mind, empty your mind through a meditation practice. Then

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Speaker 1: we have sensory rest. Oh my gosh, this stat is wild.

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Speaker 1: The average person looks at their phone ninety six times

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Speaker 1: a day, which means we are usually having some kind

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Speaker 1: of sensory overload. And a lot of times I will

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Speaker 1: have a TV on, be looking at my phone and

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Speaker 1: then my computer's up. So many things could be happening

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Speaker 1: at once, and we are getting used to being overloaded.

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Speaker 1: But when it really comes down to it, our bodies

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Speaker 1: weren't created to work that way and function that way.

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Speaker 1: So signs you have sensory rest deficit inability to process information,

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Speaker 1: feeling overwhelmed by touch, smells, sights or sounds, headaches, insensitivity

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Speaker 1: to light. And I mean, we're looking at screens, so

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Speaker 1: many different screens so many times a day. You open

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Speaker 1: your phone average ninety six times a day. That doesn't

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Speaker 1: count the computer and the TV and the monitor on

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Speaker 1: your car, all of the things. Ways to find sensory rest,

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Speaker 1: close your eyes for a few moments throughout your day,

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Speaker 1: limit your screen time, wear noise canceling, headphones or ear plugs.

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Speaker 1: I've actually never tried that because I think it's just

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Speaker 1: like a sensory deprivation thing. But I've never tried wearing earplugs.

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Speaker 1: Even when I was a runner and I would wear headphones,

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Speaker 1: I would usually wear one at a time. So that

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Speaker 1: would be really interesting to just like take one thing

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Speaker 1: away where I don't have to be focusing on seventeen

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Speaker 1: different senses coming the net once. I'm even going to

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Speaker 1: throw one more thing in here. I was actually talking

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Speaker 1: about this with my husband this weekend. I've never tried

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Speaker 1: this either. There's something about sensory deprivation that almost freaks

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Speaker 1: me out. But I think that might even be a

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Speaker 1: sign that I'm so overloaded. I think that I need

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Speaker 1: to be like just having some kind of activity, sound, touch,

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Speaker 1: feels something happening at all times. But those sensory deprivation

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Speaker 1: spas where they do the different kinds of floats and

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Speaker 1: stuff like that could be a really cool experience or

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Speaker 1: something to just give you a little time out where

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Speaker 1: you don't have the option to do anything else but

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Speaker 1: just be. So. Then we have number four creative rest

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Speaker 1: and the author states that creative deficits rob us of

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Speaker 1: our problem solving skills and keep us trapped and familiar

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Speaker 1: patterns and cycles. I have felt this so much. I've

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Speaker 1: even felt this with a podcast. If I feel like

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Speaker 1: I'm repeating myself and I can't come up with a

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Speaker 1: new different topics, or I keep on coming up with

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Speaker 1: the same ideas in a different way and I'm not

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Speaker 1: feeling as inspired, I get stuck in that same cycle.

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Speaker 1: And signs you've been in a creative rest deficit and

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Speaker 1: hearsay feeling of listlessness, inability to solve problems, boredom, and

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Speaker 1: ways to find creative rest. Go outside, update your workspace

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Speaker 1: with things that inspire you. Such a simple but good idea,

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Speaker 1: like just me giving my office a revamp with things

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Speaker 1: that are exciting, that bring me joy that kind of

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Speaker 1: make me critically think, could be such a good idea.

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Speaker 1: Schedule time to do nothing. I think this speaks also

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Speaker 1: to like the sensory part, I mean also and the

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Speaker 1: mental rest. It all kind of speaks together or goes together.

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Speaker 1: But if we're constantly trying to churn out content that

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Speaker 1: really actually gets in the way and backfires of how

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Speaker 1: creativity happens and how it works. And Ali Fallon said

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Speaker 1: this recently in a meeting I was in with her,

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Speaker 1: she took a break from Instagram and she said she

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Speaker 1: was noticing herself just feeling so much pressure to create,

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Speaker 1: and creativity doesn't really work that way. You get it

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Speaker 1: in bursts, But we have tried to train ourselves to

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Speaker 1: have this steady stream of creativeness, and it's like the

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Speaker 1: antithesis of creativity. Creativity is something that we experience versus

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Speaker 1: something we produce, Like our creativity produces things, but we

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Speaker 1: don't just click a button and produce creativity. Number five,

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Speaker 1: we have emotional rest. Emotional exhaustion occurs when our feelings

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Speaker 1: are out of alignment with our capacity to understand or

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Speaker 1: process our experiences, or when we care for the need

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Speaker 1: of others at the expense of our own and have

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Speaker 1: not We all been here. Signs you have an emotional

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Speaker 1: rest deficit include inability to access or connect with your feelings,

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Speaker 1: solving other people's problems, and ignoring your own outsized reactions

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Speaker 1: that don't fit your experience. So when your reaction to

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Speaker 1: something is bigger or doesn't actually fit with the experience

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Speaker 1: that you're having. Ways to find emotional rest find the therapist.

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Speaker 1: It's nice to just to have somebody to offload some

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Speaker 1: of that stuff with and help you regulate. Journal to

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Speaker 1: kind of again offload some of that stuff and use

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Speaker 1: a feeling wheel to help you name your emotions. Being

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Speaker 1: able to name your emotion I think, offers so much

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Speaker 1: more than I think anybody really realizes. Being able to

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Speaker 1: say this is what I'm feeling with this experience is

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Speaker 1: just so helpful, and it's such an easy tank. I

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Speaker 1: say easy, it can be very hard to get in

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Speaker 1: the rhythm or get in the mindset where I can

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Speaker 1: match what I'm feeling in my body and in my

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Speaker 1: experience with an actual word, because we're just used to

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Speaker 1: cutting that stuff off. Number six social rest. So a

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Speaker 1: lot of people think that introverts are always getting social

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Speaker 1: rests and extroverts never need it, but that's not true.

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Speaker 1: Both parties are going to need social rests and signs

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Speaker 1: you have a social rest deficit, feeling burnt out or

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Speaker 1: drained by people, avoiding social situations, or just being irritable.

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Speaker 1: Ways to find social rest Spend time with people that

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Speaker 1: leave you feeling restored, not depleted, People that allow you

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Speaker 1: just to be versus people that you feel like you

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Speaker 1: need to perform around schedule time for solitude, not isolation.

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Speaker 1: Solitude and isolation are very two different things, and ask

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Speaker 1: for help. And then number seven. The last type of

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Speaker 1: rest in this article is spiritual rest. Mackenzie writes in

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Speaker 1: here our core as humans, we intrinsically are connected by

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Speaker 1: our need to belong and contribute to something larger than ourselves.

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Speaker 1: Our belief systems inform how we find that sense of meaning.

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Speaker 1: You can find purpose through faith, community, work, or personal practices.

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Speaker 1: So signs you have a spiritual rest deficit inability to

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Speaker 1: find purpose in your life and work, lack of vision

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Speaker 1: and meaning, feeling disconnected from anything outside of yourself. Ways

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Speaker 1: to find spiritual rest. Make a list of places and

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Speaker 1: people that help you feel a sense of belonging and purpose.

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Speaker 1: Volunteer or serve others, Connect with a faith community or

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Speaker 1: other spiritual outlet that aligns with your belief system. So

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Speaker 1: I think that this can be really helpful if you

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Speaker 1: can go through that list of different types of rest

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Speaker 1: and identify what I mean, what you're feeling, so you

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Speaker 1: can then identify which actual kind of rest you have

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Speaker 1: the deficit in. So then the thing that you do

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Speaker 1: to find that rest actually aligns with what you need

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Speaker 1: more so than just trying to do everything, trying to

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Speaker 1: do every kind of rest or just trying to just sleep.

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Speaker 1: Like I said in the beginning, I think a lot

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Speaker 1: of times when we're feeling burnt out, we're like, oh,

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Speaker 1: we just need to do nothing. But there might be

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Speaker 1: a different type of nothing that we need to do,

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Speaker 1: and I think this list really helps outline a way

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Speaker 1: to do that that takes the homework out of it. Right.

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Speaker 1: It can be so overwhelming trying to figure out what

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Speaker 1: it is that you need, and this helps you kind

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Speaker 1: of just streamline that. Only you can figure that out

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Speaker 1: for yourself. Only you can decide that's it that fits.

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Speaker 1: But I think this list really does give you some

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Speaker 1: framework to look at so you're not just throwing spaghetti

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Speaker 1: at a wall. So I hope this was as helpful

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Speaker 1: for you guys as I found it to be. If

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Speaker 1: there's a way for me to post this article on

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Speaker 1: the show notes, I'm going to try to do that.

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Speaker 1: And again, it came from the on site journal and

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Speaker 1: the author was Mackenzie Bought, So Mackenzie, thank you for

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Speaker 1: writing this. I hope you guys have the day you

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Speaker 1: need to have, and I will be back with you

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Speaker 1: on Monday for another episode of You Need Therapy. If

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Speaker 1: you want to follow us, you can do that on

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Speaker 1: Instagram at you Need Therapy and at kat van Buren