7 Types of Rest to Recover from ADHD Burnout

Dealing with ADHD burnout? Can’t crack the code on rest and recovery?

You’re in the right place.

So many of us with ADHD feel perpetually overworked.

We find ourselves on the brink of burnout, yet we struggle to identify what we need to heal.

That’s where episode 245 of the I’m Busy Being Awesome podcast comes in.

Inside, we delve into a key component of burnout recovery: the true essence of rest.

We move beyond the idea that rest is strictly sleep.

And we look at a holistic approach to recharging as we:

• Explore the seven different types of rest.
• Unpack why understanding and embracing each type is crucial for ADHD brains.
• Begin identifying your unique rest needs and tailor strategies to meet them.

By learning these practices, you make it easier to step out of the burnout cycle and into a sustainable rhythm.

Join us in episode 245 below for actionable tips that lead to a more intentional, enjoyable experience.

Tune in now and transform your understanding of rest today.

It’s time to recover, recharge, and reclaim your energy in a way that works for YOUR brain!

You can listen to the episode above or stream it on your favorite podcasting app here.

Prefer to read? No problem! Keep scrolling for the entire podcast transcript.

In This Episode, We Will:

• Dive into the seven different types of rest.
• Unpack why understanding and embracing each type is crucial for ADHD brains.
• Learn how to identify your unique rest needs and tailor strategies to meet them.

Episode #245 : 7 Types of Rest to Recover from ADHD Burnout

Dealing with ADHD burnout? Can’t crack the code on rest and recovery? You’re in the right place.

So many of us with ADHD feel perpetually overworked. We find ourselves on the brink of burnout, yet we struggle to identify what we need to heal. That’s where episode 245 of the I’m Busy Being Awesome podcast comes in.

Inside, we delve into one of the key components of burnout recovery: the true essence of rest. We move beyond the idea that rest is strictly sleep. And we look at a holistic approach to recharging as we dive into the seven different types of rest.

Unpack why understanding and embracing each type is crucial for ADHD brains. Learn how to identify your unique rest needs and tailor strategies to meet them.

By learning these practices, you make it easier to step out of the burnout cycle and into a sustainable rhythm. Keep reading for a summary of the seven key types of rest and how you can incorporate them into your life.

Want a deeper dive? Tune into episode 245 of the I’m Busy Being Awesome podcast above!

1. Physical Rest

For those with ADHD, the need for physical rest can often go unrecognized until it manifests in more pronounced ways. When we’re in those early stages of burnout that I talked about in episode 219, we’re often driven by the adrenaline and dopamine of always saying yes, so it’s difficult to recognize that we actually need that downtime.

With that said, you’ll likely start noticing this constant sense of fatigue that doesn’t go away after a good night’s sleep. Similarly, you might notice disrupted sleep patterns where you either struggle to fall asleep or wake up frequently throughout the night.

Now interestingly, you can approach physical rest with both passive and active activities, and what you need personally may differ depending on what’s going on in your current circumstances.

Passive Physical Rest:

• Getting Quality Sleep: Strive to get enough sleep each night, maintain a consistent bedtime, and ensure your sleeping environment is set up for good sleep.
• Napping: Short naps of 20-30 minutes can help refresh your mind and body without entering deep sleep cycles.
• NSDR: Non-sleep deep rest or Yoga Nidra can be supportive.

Active Physical Rest:

• Yoga & Stretching: Gentle yoga practices can help stretch and relax muscles, reduce physical tension.
• Massage Therapy: Professional massages or self-massage techniques can provide physical relaxation.
  • I use this massage tool at home and love it!
• Mindful Walking: Taking a slow, mindful walk can clear your mind while gently moving your body.
• Tai Chi or Qigong: Slow, deliberate movements and deep breathing can aid relaxation and balance.

2. Mental Rest

Mental rest is especially important for our ADHD brains since many of us struggle with concentration, mental clutter, and overthinking. These states can make it feel more challenging to “switch off,” leading to mental fatigue that’s hard to shake.

If you find it harder than usual to concentrate, or if you’re feeling more forgetful and irritable, your brain may be craving some additional mental rest.

There are many ways you can approach mental rest:

• Digital Detox: Set aside time each day to disconnect from all digital devices.
• Scheduled Worry Time: Allocate a specific time in the day to process worries.
• Breathing Exercises: Intentional, controlled breathing can help reduce tension and promote calmness.
• Engaging in a Hobby: Participating in a hobby you enjoy can divert your mind from stressors.

3. Emotional Rest

Emotional rest is essential, especially for those of us who navigate emotional dysregulation or constant overwhelm. It’s crucial for those caught in cycles of people-pleasing and putting our needs last.

To address this need for emotional rest, several strategies can be helpful:

• Expanding Your Emotional Vocabulary and Awareness: Regularly check in with yourself to identify and acknowledge your emotions.
• Authentic Communication: Be honest about your feelings with trusted friends, family, or colleagues.
• Setting Boundaries: Learn to say no and establish clear boundaries.
• Learning to Process & Allow Your Emotions: Allow yourself to recognize and process emotions without judgment.
• Seeking Professional Support: Work with a therapist or coach to develop emotional regulation skills.

4. Sensory Rest

Sensory rest is vital, especially for ADHD brains already experiencing heightened sensory sensitivity. Signs that you might need sensory rest include being easily startled or feeling overwhelmed.

To counteract sensory overload, several strategies can be beneficial:

• Digital Breaks: Take regular breaks from screens and electronic devices.
• Time in Nature: Immersing yourself in natural surroundings can be incredibly restorative.
• Sensory Detox: Quiet all extra stimuli for a set amount of time.

5. Creative Rest

Creative rest is crucial for rejuvenating our inner spark. The fast-paced rhythm of life can quickly deplete our creative reserves.
When you notice a dwindling of inspiration or difficulty problem-solving, it’s a signal that your creative well needs replenishing.

Ways to cultivate creative rest:

• Nature Walks: Immersing yourself in nature can reset your creative compass.
• Art Immersion: Spend time surrounded by art or media that inspires you.
• Creative Hobbies: Engage in activities that allow for creative expression without pressure.

6. Social Rest

Social rest is essential but often overlooked, particularly for those who find social interactions draining. When every conversation feels like a marathon, it might be a sign that you need some social rest.

To cultivate social rest:

• Quality Time with Loved Ones: Spend time with those who truly understand and accept you.
• Selective Socializing: Be mindful about who you spend your time with.
• Joining Supportive Communities: Find a group or community where you feel seen and heard.

7. Spiritual Rest

Spiritual rest addresses a deep need within us for purpose, fulfillment, and connection to something greater than ourselves.

Ways to create spiritual rest:

• Meditation and Prayer: Ground and connect with your inner self or a higher power.
• Gratitude Practices: Cultivate genuine gratitude and appreciation.
• Volunteering: Give your time to causes that resonate with your values.

Recap:

Integrating rest practices into your routine is essential for managing the unique obstacles that accompany ADHD. By starting small, personalizing your approach, and gradually building a comprehensive rest regimen, you can enhance your well-being and resilience while working with your ADHD brain. Remember to be kind and patient with yourself as you navigate this journey of self-care and healing.