08:29:11 I have found this little tip. I was listening to one of my mentors talk about this and she found it on Instagram, but it is amazing. It is the best thing I've heard all week.
08:29:22 So I want to share it with you. She found it on an Instagram reel and it was about burnout and um I'm looking at a photo of it and it appears that it's more about like burnout with business and work and things like that.
08:29:40 She had said that like, if you can prevent burnout in these ways, then it'll also translate into your eating. So you're not going to be overeating when you're actually filling those voids of why you're eating with what you really need. And so I loved how this all puts it together.
08:30:00 To get more energy, you need to rest. I know it doesn't make any sense, huh? So when we are lacking, a lot of times what we're doing is we're turning to food. It is that old habit that we've had for so long.
08:30:13 We go to food to fill all of our voids. And as we're looking at what we actually need, you've heard me say, what do you actually need? What does your body actually want? And as you're figuring that out.
08:30:26 A lot of times we say, I need entertainment. I need rest.
08:30:31 This document, and I'll link it if I can in my show notes because it's a great graphic too.
08:30:37 It says the seven types of rest. I did not know there were seven types of rest, but I love how they have put it together. And so the one I'm looking at, it says George Stern is who created this
08:30:52 Graphic and so or he's publishing it And so it says seven types of rest to avoid burnout and perform at your best.
08:31:00 So we are going to think about all of this as what our body needs.
08:31:06 So that we don't turn to food, okay? So the first one it says is physical rest. And it says the signs that you need it are lack of physical energy.
08:31:16 You get sick often, you have pain and soreness. And so how to get it you can you can build in things for physical rest. So you can physically just stop moving. You also can do things that are going to help recuperate your
08:31:32 Physical self, things like breathing and yoga and massage. You guys know I'm a massage therapist also. So I love that one. I love that it's telling you that your body needs physical rest.
08:31:46 There's things you can stop doing and things you can do. I love this. So the next one is mental rest.
08:31:53 Mental rest, it says, signs that you need it. You have lack of mental energy.
08:31:59 You are feeling a mental fog. Snap or get irritated easily, especially with others.
08:32:06 If you're feeling any of that, you're like, I'm in a fog. I just don't have any of that like brain capacity.
08:32:13 Block time for deep work without distractions. So maybe you're being pulled in too many different ways.
08:32:20 Maybe you're going to listen to music or meditate. And so we can do some things to help that mental rest.
08:32:29 We can give ourselves some dedicated time to get our job done, to get whatever it is that we can focus on without all the distractions.
08:32:38 We also can just meditate and let everything leave our brain for a minute, give ourselves some time.
08:32:43 And so I love listening to music. It is one of my most meditative There are certain types of music that get me pumped up and other types of music that just get me relaxed. And so I think of it.
08:32:59 Like if I had a pharmacy in my medicine cabinet, that's what's on my playlist. I have music that creates feelings of different kinds in my playlist.
08:33:09 All right. Number three. Emotional rest. I love this. Love this. I keep saying this on every one of these. I love this.
08:33:16 And so signs you need it, excessive worrying or anxiety. Emotions. So think about like when you just have a lot of emotion, then you're needing some emotional rest. Self-doubt, insecurity, overwhelmed by others and their drama.
08:33:32 And so maybe the people pleasing maybe the um doing for others first. You're doing all those kind of things. And so maybe you just need some emotional rest. You need to be able to be calm with your emotions. You need a rest from the big emotions. And so avoid comparing yourself to others. These are the things that you can do to get that emotional rest.
08:33:55 Avoid comparing yourself to others. Maybe get therapy or coaching. Remove emotional drains like toxic relationships. Maybe you just say, this isn't the week that I'm going to visit with a few people.
08:34:07 We kind of protect that time knowing that we need a break. We need that emotional rest and certain environments, certain people, they kind of trigger that so Maybe that's what you need. The fourth one is spiritual rest, signs that you need it.
08:34:24 Your lack of motivation, you're feeling helpless, hopeless, or trapped, and you have a decreased satisfaction.
08:34:32 So I know that when my energy just plummets, if there's not anything physically going on, like there's nothing that I really just have to have, mine is always spiritual.
08:34:43 And so I I realize I haven't turned to God for a while, which is my spiritual guidance. And so I'll just lean back into that.
08:34:53 But how you could get that. You could practice gratitude daily. You can volunteer or seek out purpose-driven tasks. So things outside of yourself, realizing there's bigger purpose, there's other people who need help bigger and more than you.
08:35:07 And like I said, practice your religion. All right, the next one, number five social rest. This sounds crazy. And I kind of talked about it a little bit with the emotional rest but Maybe you feel alone.
08:35:20 You're in a crowded room and yet you feel alone. You are detached from family and friends. You're feeling drained by the people you're with.
08:35:30 And so some people just feel comforting and like home and other people take some energy to be around.
08:35:37 And so maybe you just need a social rest. So how to get that. Do some one-on-one time with someone who fills you up.
08:35:46 It says space for anyone who drains you. Join a group or a club of like-minded people.
08:35:53 I would say if being around people helps do that. If it doesn't.
08:35:58 Have some seclusion. Sometimes I like to talk about anxiety because I'm around so many people in my life, my family, my friends.
08:36:07 Seem to all have a ton of anxiety. And so we have adopted this saying that they need to recharge their social batteries Like it has zapped their battery being around people so much. So they need to just take a time to go recharge their battery. And sometimes they do that completely by themselves.
08:36:25 Sometimes there's certain people or things that help do that. Okay, so the next one, sensory rest. This is number six, sensory rest.
08:36:34 Signs that you need it. You feel eye fatigue or strain, sensitive to loud sounds, can't smell or taste well.
08:36:43 So the sensory of it. I love this. So many times I've seen like moms who can be sitting in a room with every kid in their house screaming and crying chaos everywhere.
08:36:55 And they're cool as a cucumber because they're so used to it.
08:36:58 Other people cannot even stand a high-pitched noise in a restaurant and so This sensory is going to be different for each person.
08:37:08 It specifically talks about eye fatigue. So think about like screen times. Have you been on your phone, social media? It's all those kind of things a lot.
08:37:16 Is it that you've been watching a lot of TV? Those blue lights in the screens are a real thing. Maybe you need to dim some lights.
08:37:24 Maybe it's pungent smells. Loud noises, whatever the thing is that's your senses. You know what senses are like. So your five senses and so If you need some sensory rest.
08:37:37 You can get it. They have sensory deprivation tanks. So this is real stuff. People go in the tank so that they can just relax.
08:37:44 They can block out all the senses. So this is what it recommends, how to get it. Take time away from all devices.
08:37:51 Change whatever bothers you. Dim the lights, lower the music, briefly close your eyes.
08:37:57 Closing your eyes blocks out so much sound. When I used to take, and I still sometimes when I have to take a test or even CPR recertification, there's a little test you have to take. I will put my fingers in my ears So that I can block out some of the surrounding noises.
08:38:14 It helps with that sensory rest. I definitely can get over motivated, like over stimulated, not motivated, overstimulated from senses. And so maybe you need yourself a sensory rest.
08:38:27 All right, creative rest is the last one. Signs that you need it. No free time in your day. Struggle brainstorming. Can't see awe in nature.
08:38:37 So when I read this one, I felt like a lot of them were things that you were trying to get away from.
08:38:44 To get rest. And this one, a lot of it was what you need. So maybe you need some creativity outlets in your life.
08:38:52 A lot of times I'll hear people say like, what are your habits?
08:38:55 What are your hobbies? And so that's a lot of times a creative outlet or rest for people. So what it says to get, take a big vacation or a small 30 minute break.
08:39:08 I love big vacations. I plan the next one as soon as we get back so that I have something to look forward to.
08:39:14 I'm always traveling. People joke that I, you know, the work to What is it, work to live or live to work? I work for vacation. That is what I do.
08:39:26 And it says, spend carefree time outside, read dance, go to shows.
08:39:31 And so what it's saying is whatever your creativity is, crocheting, read a book.
08:39:36 I've noticed that if I'm watching TV, I still am not getting the rest I need.
08:39:43 Even though it's a resting type activity for me. But if I'm watching TV, I want to make sure I said that right. If I'm watching TV, I'm not feeling as rested as if maybe I read a book or took a walk outside.
08:39:53 Something about being outside and we just got outside 10 inches of snow and it's not melted yet. So I am not going to be outside anytime soon. It's not even 20 degrees.
08:40:02 But sitting by a window, having the window like light come in at you, it helps me for sure. And so that uh that creative rest, something that I don't have to specifically accomplish, something I can just like enjoy and books for me are really big with that.
08:40:22 Sometimes coloring in a book or anything that's your creative rest. So let me go through these one more time. The seven types of rest. And like I said, this guy says it's to avoid burnout and perform at your best.
08:40:35 We are translating this into what does your body need? So physical rest, mental rest.
08:40:42 Emotional rest, spiritual rest. Social rest, sensory rest.
08:40:48 Creative rest. I absolutely love this because so many times we're still trying to figure out what our body needs.
08:40:56 When we're turning to food, we're like, what did I actually need? I wasn't hungry. Why was I doing it?
08:41:01 And so sometimes it's a habit. It's a habit that we turn to food. But so many times our body needed something.
08:41:09 And when we're not even sure what our needs are, it's hard to give our body what it actually needed instead of just food.
08:41:16 Food is what we've practiced forever. It's what we learned when we were babies, when we cried, our moms gave us food and we've carried that on into life.
08:41:26 Get really good at figuring out what your body needs. And so these seven types of rest I have never seen a more complete list.
08:41:36 And maybe you'll have something that's not on there. And if so, definitely send me a message because I would love to add to this.
08:41:42 Absolutely agree with this, the seven types of rest. If you're turning to food and it's some type of an emotion, this emotional eating, emotional overeating is what I help people with.
08:41:56 This is a great list for you to be able to look at like Would one of these things fit the fit the bill? Would it fit that hole that the food was filling for you?
08:42:09 Alrighty, I will see you next time. Make sure that you jump on my next webinar.
08:42:15 Coachingkara.com forward slash sign up. And I would love to see you there. Bye.
