Wednesday, December 8, 2021

7 Types of Rest


We need more than just physical rest to feel fresh, motivated, inspired, and rested.

~~ Video Coming Soon ~~


  • Introduction
  • Traits of Wholeness
  • Review - Why You Need to Sleep
  • 7 Types of Rest
  • Burnout
  • Physical Rest
  • Mental Rest
  • Sensory Rest
  • Creative Rest
  • Emotional Rest
  • Social Rest
  • How to Rest
  • Spiritual Rest (Separate Lesson)


  • Mark 6:30-32
  • Exodus 31:14-15
  • Psalms 127:2
  • Matthew 11:28-29


When was the last time you woke up in the morning and thought… I feel fresh, motivated, inspired, and rested?

For most of us that is a rare feeling.

We have "The doing disease".  We have a need to keep doing, keep moving, keep achieving.

The French mathematician, Blaise Pascal, once said:

"All of man’s problems come from his inability to sit quietly in a room alone"

Mark 6:30-32

30The apostles gathered together with Jesus; and they reported to Him all that they had done and taught.  31 And He said to them, “Come away by yourselves to a secluded place and rest a little while.” (For there were many people coming and going, and they did not even have time to eat.) 32 And they went away in the boat to a secluded place by themselves.

  • The disciples wanted to tell Jesus about all the things they had done
  • Jesus response was to tell them to rest

It doesn’t talk about Jesus praising them for all of their work.

He doesn’t

  • Dissect the results in order to improve the process
  • Try to get the stats of how many were saved
  • Figure out which approach has been more effective
  • Praise them so that they will stay encouraged
  • Make sure that they have their theology right
  • Teach them how to address arguments
  • Give them some speaking tips to engage the crowd
  • Teach them how to draw a bigger audience
  • Try to figure out who is the best teacher
  • Teach them how to get more tithes

...He simply tells them

Jesus was making good on His promise … “I will give you rest”

God rested on the 7th day

God was serious about resting

  • The Sabbath is one of the 10 commandments

Exodus 31:14-15

14 ‘Therefore you are to keep the Sabbath, for it is holy to you. Everyone who profanes it must be put to death; for whoever does any work on it, that person shall be cut off from among his people. 15 ‘For six days work may be done, but on the seventh day there is a Sabbath of complete rest, holy to the LORD; whoever does any work on the Sabbath day must be put to death.

God was serious about us resting

That is why God gave us a sabbath

We’ve studied the sabbath, and sleep

We’re going to take a deep dive into rest.

Types of rest:

  1. Physical
  2. Spiritual
  3. Mental
  4. Sensory
  5. Creative
  6. Emotional
  7. Social

Traits of Wholeness

We are in our series called Seeking Wholeness

How can we be  _______ healthy

  • spiritually
  • emotionally
  • mentally

Dealing with life’s current stresses and also being healed from experiences/wounds of the past

We’re not just supposed to have eternal life

  • We’re supposed to have: joy, peace, patience, and self control here on earth

Traits of Wholeness

  • Authenticity
  • Honesty
  • Kindness
  • Not seeking external approval / validation
  • Living by values and principles
  • Setting Boundaries
  • Taking ownership of your responsibilities
  • Living with purpose and passion
  • Optimism
  • Confidence
  • Healthy relationships with others
  • Not losing control of your emotions
  • Free from addictions
  • Addressing Conflict
  • Vulnerability
  • Not critical or Judgemental
  • Not jealous
  • Genuinely applaud the success of others
  • Forgive those who have wronged you in the past
  • Know that you’re worthy of receiving love
  • Not afraid to fail
  • Able to manage irrational fear, worry, and anxiety
  • Selfless encounters with others
  • Not manipulating others trying to control their actions/reactions
  • You care about how others feel
  • Patient
  • Don’t give into peer/social pressure
  • Can communicate directly
  • Don’t take responsibility for other people's emotions
  • Take responsibility for your own emotions
  • Being led by the Spirit

Review - Why You Need to Sleep

What stood out most to you in the last lesson?

Psalms 127:2

It is futile for you to rise up early, To stay up late, To eat the bread of painful labor; This is how He gives to His beloved sleep.

Biological Clock

You have a clock in your brain that tells you

  • when you need to go to sleep
  • when you need to wake up
  • where you are within your day

Light and darkness is one of the main factors in synchronizing your clock (circadian rhythm)

Sleep Stages

4 Sleep Stages

  1. Transition between sleep and wake
  2. State of deep relaxation
  3. Deep sleep
  4. REM: Light sleep and dreaming

This cycle takes 60 - 90 minutes and repeats about 3 times per night

Why do we need sleep

During sleep we accomplish

  • Information processing
  • Memory consolidation
  • Toxin clearance
  • Tissue repair
  • Rebuilding metabolic
  • Energy replenishment

What happens if you don’t get enough sleep?

  • Irritability
  • Moodiness
  • Loss of inhibitions
  • Problems making decisions
  • Problems remembering tasks
  • Problems processing information
  • Overeating
  • Weight gain
  • Lower mental ability
  • Higher rates of heart disease
  • Inability to regulate emotions
  • Inability to fight off illnesses

Chronic Sleep Loss

Chronic sleep loss is defined as

  • Poor sleep
  • Not enough sleep (5 - 6 hours or less)
  • Too much sleep (11–12 hours or more)
  • Broken choppy sleep


  • 4 or more nights per week
  • more than one month

It causes an increase in the stress hormone cortisol


  • Weight gain
  • Diabetes
  • Shortened life span
  • Worsened ADHD

Weight gain

It can manifest as gradual weight gain overtime that you can’t seem to shake or lose even despite heroic efforts in diet and exercise.


Sleep loss causes an increase in cortisol which affects the way that your body processes sugar.

  • The defective sugar processing leads to insulin resistance
  • Which leads to diabetes

Tips for a better sleep

  • No alcohol
  • No caffeine
  • Get on a regular rhythm
  • Cool temperature… Around 65°
  • Don’t take naps if you can’t fall asleep at night
  • No screen time within an hour or 2 to sleep

Military Sleep Technique

7 Types of Rest

Matthew 11:28-29 (NASB20) 28 “Come to Me, all who are weary and burdened, and I will give you rest. 29 “Take My yoke upon you and learn from Me, for I am gentle and humble in heart, and YOU WILL FIND REST FOR YOUR SOULS.

Jesus is not talking about the future in heaven. He’s talking about how you live your life here.

What are some reasons that people don’t rest?

Survey asked people why they don’t rest:

  • I feel guilty
  • They don’t know how to
  • They can’t switch off their mind
  • They can’t detach from technology
  • They are overcommitted

Rest is the renewing of ones depleted physical, emotional, mental and spiritual reserves

People who were taught how to rest experienced

  • More humble
  • More authentic
  • More themselves
  • More courageous
  • Restored
  • More Perspective
  • Hope
  • Have more purpose and clarity
  • More creativity
  • More effective decisions
  • Prioritize more effectively
  • More honest and more integrity
  • Less stressed and reactive
  • Value relationships more
  • More genuine
  • More gentle

Many of those things will make you more Christ-like

7 Types of rest

The true definition of rest encompasses a recovery of everything in your body from everything that drains it

  • Physically well rested
  • Feeling mentally ready
  • Feeling emotionally fulfilled
  • Feeling creatively recharged
  • Free from stress and anxiety

The 7 Types of rest are:

  1. Physical
  2. Spiritual
  3. Mental
  4. Sensory
  5. Creative
  6. Emotional
  7. Social

Rest looks different for everyone - Josh Terry

The area that you were pouring out the most is the area you are most likely to have a deficiency

Sometimes when we are drained, it is not a matter of getting more sleep

  • It might be going to hang around people
  • It might be taking a walk by the ocean
  • It might be playing the radio
  • It might be turning off the radio


Why You Are Burnt Out - Tori Gordon

Many people get burnt out from their job or their ministry

Burnout happens when our doing exceeds our being

Many people burn out at the top of their games

  • They no longer enjoy it

You can become an expert at producing, but still not enjoy what you are doing

learn what areas in your life are being depleted and those are the ones you need to restore

Burnout Tendendencies

People prone to emotional rest deficiencies include

  • Nurses
  • Caregivers
  • Social workers
  • Teachers

Senior Leaders

Hi achievers usually have a deficit in

  • Emotional rest
  • Creative rest

They are always “on“.

In our culture we think “I will work work work and then I will rest“

Ministry Leaders

  • Emotional deficit
  • Spiritual deficit

One of the enemies greatest traps is to try to use ministry to burn us out

Example: PB’s letter

Bad Tempers

People with bad tempers or problems dealing with people are probably depleted in

  • Social rest
  • Emotional rest

Solution: Quiet Time

Much rest can be accomplished by spending time with God

  • Quiet time
  • Prayer
  • Read the bible
  • Worship
  • Getting in God’s presence

Story:  My TikTok growth

  • Started as fun
  • Now feel another responsibility
  • Stopped growing for 4 months
  • Decided to walk around lake
  • 67K views; 10K likes

Physical Rest

You need physical rest when your body is tired or hurt.

Rest in the NBA

Who was the greatest basketball player of all time?

This season each team played 82 games

  • A basketball game is 48 minutes

Michael Jordan 

  • 38 minutes per game on the court playing
  • 10 minutes per game resting on the bench


  • 38.6 minutes per game

Stephen Curry 

  • 34 minutes playing on the court
  • 14 minutes resting on the bench

Athletes realize they need an off-season. They cultivate a rhythm of resting, training, and competing.

Sometimes the star player doesn’t want to sit out, but the coach will make him

Why don’t they let players play the whole game?

If he didn’t rest

  • He might score more that game
  • Risk injury
  • He will score less the next game
  • Shorten his career

The coach is looking out for his well being

  • I.e. sabbath


  • Sleep
  • Stretching
  • Massage
  • Yoga
  • Body Fluidity

Body Fluidity

Don’t let your body be still or static in the same position for an extended amount of time

  • Take a break every 90 to 120 minutes
  • Doing different body positions throughout the day so you don’t hurt at the end of the day

Address the pain when you feel it

  • Eyestrain - focus out the window
  • Neck pain - Get up and get a glass of water

Standing decks promote body fluidity

The work that you do when you grind it out is not as passion filled as when you do it out of rest

  • A break allows you to give it your best

More Than Physical Rest

Have you ever tried to fix your chronic loss of energy by getting more sleep, but waking up still feeling exhausted?

Sleep and rest are not the same thing

  • Sleep is only one part of the picture

Dr Dalton-Smith

 Dr. Sandra Dalton -Smith specialized in burnout.

Her patients had come in complaining that they were chronically tired but she found out most didn’t have any issues with

  • Thyroid
  • Electrolytes
  • Blood work

But still exhausted

Her training told her to tell them to “get eight hours of sleep and they will be well rested and ready to go“

Realized there are other types of rest - 7 Types of Rest

Mental Rest

A sign of mental exhaustion is that your productivity will be low


Your brain is 2% of your bodyweight, but it uses 20% of our energy every day

We’re seeking Significance

  • Quality
  • Ability to do excellent work
  • Making progress
  • Achieve great results that move the needle

We feel good about ourselves when we accomplish something

Some people's body and mind is addicted to adrenaline

  • The solution was to spend five minutes a day doing nothing and thinking about nothing being still in the presence of God

The Workplace

Over half of the people surveyed believe that their job was the reason for their insomnia

The workplace is the 5th biggest cause of death in the United States

--Stanford study

Our workplace culture is negative towards rest


When you try falling asleep, they have a hard time turning off their conversations from the day

mental rest is downtime where you can quiet your mind

When you get mentally depleted

  • You get easily distracted
  • React impulsively
  • Lose the thread
  • Can’t see downstream implications
  • Make unwise decisions


  • Taking a break from work
    • Set a reminder on your phone to take a break from work
    • Apps that tell you to take a break
  • Study break
  • Scheduling a Break every two hours at work
  • Keeping a notebook to jot down the thoughts you have when you sleep

Rest from

  • Doing
  • Performing

Exercise:  try to be still with your phone in another room or off for five minutes every day

Learn to differentiate between work and rest - Josh Terry

Sensory Rest

Sensory rest deficit happens when you have ongoing sensory input from your environment

Your senses are overloaded

Looks like

Sensory rest deficit looks like you go to a place in peace and you leave wound up

If you spend 2 weeks in Vegas on the strip


You may get sensory overload from everything around you

  • Colors
  • Lights
  • Noise

The screen time may be burning your eyes

Sensory overload can be caused by

  • Lights
  • Phones
  • Computer
  • Surrounding conversations


  • Constantly hearing other people's conversations
  • Light everywhere
  • There’s always movement
  • There is never any quiet space


  • Darkness
  • Silence
  • Closing your eyes
  • Turning off the radio while driving to work
  • Unplugging your electronics at the end of the day
    • Do Not Disturb
  • Intentional sensory deprivation

Creative Rest

Musical Rest

<Show music>  who can read music and knows what this is?

A rest is a musical notation sign that indicates the absence of a sound. Each rest symbol and name corresponds with a particular note value for length, indicating how long the silence should last.

When you play the drums you don’t just keep hitting. You hit and then you pause. The pause is called… a rest.

  • Good rhythm involves good rest


Thinking of new ideas requires creativity

If you feel like you’ve hit a creative roadblock might be time to take a break

Looks Like


Writer’s block


  • come up with a good idea
  • innovate
  • think outside of the box


This type of rest reawakens the childlike wonder inside of us

Feeling inspired



Creative rest is the rest we attain when we allow ourselves to appreciate beauty

It is the awe and the wonder that is awakened inside of us from creativity

whether it is natural created or man-made

  • Going to an art museum
  • Listening to a symphony
  • watching a theater event

What gets your creative juices flowing again

  • Singing
  • Dancing
  • Watching a movie
  • Taking in the beauty of nature
  • Looking at the arts

Allowing yourself to take in the beauty of something is a form of creative rest

Example: I get inspired by excellence

  • Poetry
  • Good Rap/song lyrics
  • Hamilton
  • Sermon
  • Worship
  • Being in nature
  • Hike
  • Sitting by the lake
  • 212 Conference

Other examples

  • Put art on your walls
  • Being shown images of the beach gives the same reaction in the brain as going to the beach
  • Listening to beautiful music


You can’t spend the workday looking at beige walls and expect to come up with innovative out-of-the-box ideas

Transforming your workspace with images of places you love and works of art that speak to you

It’s Not

It’s not trying to create

  • Going to a paint and sip event
  • Choreographing a dance
  • Coding

It is not putting a demand on your creativity

It is allowing creativity to put something inside of you

Sing Your Song

Do something that lets you connect to the creative place that allows you to be your best

Don’t ask what the world needs, ask what makes you come alive and go do it

Because What the world needs is more people who have come alive

  • Howard Thurman

A Bird Sings Because it Has a Song

Emotional Rest

Emotional exhaustion is a state of feeling emotionally worn-out and drained as a result of accumulated stress 

Looks Like

Emotional exhaustion looks like:

  • feeling like you have no power or control over what happens in life
  • feeling “stuck” or “trapped” in a situation
  • Lack of energy
  • lack of motivation
  • trouble sleeping
  • irritability
  • physical fatigue
  • feelings of hopelessness
  • absentmindedness
  • apathy
  • headaches
  • change in appetite
  • nervousness
  • difficulty concentrating
  • irrational anger
  • increased cynicism or pessimism
  • sense of dread
  • depression

Who has felt emotionally exhausted?

Over time, this chronic, stressed-out state can cause permanent damage to your health.


  • Experiencing extreme emotions for an extended period of time
  • Emotional roller coasters
  • People pleasing
  • Not being authentic
  • Code switching

The pandemic / shelter in place

Emotional Roller Coasters

emotionally intensive jobs

  • Teacher
  • Caregiver
  • Nurse
  • Parent
  • Social Workers


We wear masks

  • At work
  • At church
  • At bible study

Emotional drain happens when you have to “put on airs for people“ or be something that you are not

Example: I Keep a Mirror in My Pocket

  • In the hood do you want it to be known as “hard“

Others with emotional rest deficit tend to be those

  • In authority
  • In leadership
  • Have others look up to them

Code Switching

Who knows what code switching is?

To customize style of speech to the audience or group being addressed.

— Urban Dictionary

Social Media / Media

The ups and the downs that the average person go through on a daily basis is astronomical

Example: brunch conversation

The news can drain you emotionally


Rest from

  • People pleasing
  • Impressing

Setting boundaries


  • Stillness
  • Solitude

Go for a long leisurely walk


Spend time with people you can be authentic with

People who you don’t feel like are judging you

Ask yourself

  • When or with whom do I allow myself to be truly authentic?
  • With whom can I let it all out?
  • Who knows the real me?

An accountability partner

We need two or three true friends.

Identify who those two or three true friends are

Other Solution

  • Quiet time
  • Social media break

Social Rest

Looks Like

Social rest looks like you’re tired of interacting with people

Cause of Exhaustion

Social exhausting can creep up on you if you’re constantly interacting with people who drain you

The people in our lives have an influence of how we feel about things and how we feel about ourselves

You failed to distinguish between those relationships that revive us and those that exhaust us

Your kids, your spouse, your colleagues are all pulling a demand on your creativity, or your resources. They are needing things from you. So there is a negative energy pull from your life in that relationship.

The people who drain us drain us, tend to pull us more

Seeking validation from others

Spending time with People who

  • Drain you
  • Are negative
  • Like to argue
  • Always want something from you

Mirror Neurons

Do you know why you yawn when other people yawn?

our mirror neurons allow us to receive the emotional input of others

if you surround yourself with negative depressed people you will soon start feeling like them


  • Spend time with people you enjoy
  • Set boundaries

Associate With Positive People

You experience social rest by being around someone who is life-giving;

  • who puts energy back into your life

The people that when you interact with them you feel

  • Renewed
  • Restored
  • energized  

People who are

  • Kind
  • Encouraging
  • Easy to be around

Social rest is allowing space for people in your life who are life-giving

We may take the people who are life-giving for granted

  • Our friendships get thrown to the side

Creating connection with people unlocks oxytocin in the brain. Oxytocin is known as the Happiness hormone.  

Are you the person who recharges people or depletes them?

People rarely leave your presence neutral. They will either leave your presence engaged or depleted

You are socially energized when you feel:

  • Belonging
  • Inclusion
  • Acceptance
  • Feeling part of the tribe
  • Social relationships

How to Rest

What Doesn’t Work

We shouldn’t work to earn our rest, we should work from a place of rest.


Vacations don’t work

Has anyone ever come back from their vacation tired?

  • More tired than when you left?

We often use vacations as a time to go have fun versus being a time to go rest


Is sitting around watching Netflix restoring?

  • Ask yourself after watching it what in me felt restored?

Maybe a comedy uplifted your spirit

Maybe you learned something

After binge watching a marathon did you feel better?

You can get emotionally drained from them

Rant: chick flicks

  • Some people want to feel a full range of emotions

We Distract Ourselves Instead of Resting

We distract ourselves rather than dealing with obvious things in front of us

The Enemy Wants to Distract You - Zee

Solution: A Lifestyle of Rest

we need to learn to live a lifestyle of rest

Incorporate simple tasks throughout the day to allow you to stay in a place of rest

Many of us are doing this intuitively

  • Listening to music while we work
  • Walk at lunch
  • Standing desk

What other ways do you incorporate rest into your daily life?

Learn how to fix it in the moment

It’s not necessarily about finding time to block out 20 minutes or an hour to do an activity, but it is about creating a lifestyle of rest

Intentional Restoration

Most of us have some things we do naturally that help to restore us.  

The problem is when you are being depleted in an area and you don’t know it, so there is no intentional restoration in that area.

Body Fluidity

Cure for brain fog it’s to practice body fluidity. Don’t allow yourself to be static for prolonged periods of time.  

The change in scenery helps to bring it to a different place

Instructor: Michael Leadon



The seven types of rest you need to become my best self

brainy dose

The real reason why we are tired and what to do about its

Sandra Dalton | Ted talks Atlanta


Craig Croeshel

Redefining rest - slowing down

Ted X talk

The seven types of Rest you need

Author Dr. Sandra Dalton -Smith

Feeling tired? The seven types of rest with Sandra Dalton-Smith

Michelle Schaeffer

What happens to your body when you don’t sleep?

Dr. tracy marks

The seven types of rest you need to become my best self

brainy dose

How to fix the exhausted brain

Brady Wilson TEDx Mississauga


Mark 4:35-40 (NASB20)

35 On that day, when evening came, He said to them, “Let’s go over to the other side.” 36 After dismissing the crowd, they took Him along with them in the boat, just as He was; and other boats were with Him. 37 And a fierce gale of wind developed, and the waves were breaking over the boat so much that the boat was already filling with water. 38 And yet Jesus Himself was in the stern, asleep on the cushion; and they woke Him and said to Him, “Teacher, do You not care that we are perishing?” 39 And He got up and rebuked the wind and said to the sea, “Hush, be still.” And the wind died down and it became perfectly calm. 40 And He said to them, “Why are you afraid? Do you still have no faith?”

Exodus 33:13-14 (NASB20)

13 “Now then, if I have found favor in Your sight in any way, please let me know Your ways so that I may know You, in order that I may find favor in Your sight. Consider too, that this nation is Your people.” 14 And He said, “My presence shall go with you, and I will give you rest.”

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