Rest time!

Despite Researcher Renew being a gentle ease-in to the New Year, you’ve been working hard this month. Today is an important day because you’ll be focusing on rest.

There’s a lot discussed in terms of self-care and relaxation, often with tips that are difficult to put into action.

Today is much simpler. It invites you to rest yourself.

That might be for:

  • Five minutes while you listen to a piece of music
  • Ten minutes while you read something enjoyable
  • Fifteen minutes while you brew and drink a nice cup of tea
  • Twenty minutes while you practice stretching
  • Thirty minutes while you close your eyes and lie still

You get to decide what ‘rest’ is like for you. For some people it requires quiet time with no interruptions, for others it’s about more time to lie down or sleep. Still more can rest while listening to music, cooking, or reading a book.

You also get to decide on time. Today you might have a lot of time to do very little. Or you may have a bit of time to try something restful. If you’re not used to resting it makes sense to start with a short activity and build up.

What you’re doing in today’s Researcher Renew task is identifying what you like to do to unwind and then think about building this into your day. Note if there are particular times of your day or week when you need to pause and take a breath. That may be during the work day (perhaps for a few short relaxation breaks), or a longer period at the end of a busy day.

Making time to rest can be tricky if you’re always running on full steam. You may need to put time for rest in your diary with some preparation time ahead of it. For example, instead of absently having a drink while pushing ahead with work, you schedule a coffee break with time to put work aside completely, boil the kettle, then pause to enjoy your drink before resuming work again. Or you might sit outside to drink your coffee; have a break while talking to friends online or in person; or visit a coffee shop. Some of those options may feel less restful and more like extra work, so be alert to this, considering how rest periods and accessibility differ for everyone – selecting things that are enjoyable and soothing for you.

For bedtimes you may want to develop a routine of washing/bathing, listening to quiet music or a relaxing story, shutting off social media, and ensuring there’s a gap between work and bed. Note, also, if you find it difficult to sleep if you’re stressed. In which case you might want to invest some time thinking about sleep hygiene, relaxation techniques, or booking an appointment with your doctor if you struggle with sleep disruption or insomnia.

Whatever works for you, set aside clear down time where you focus on taking it easy.

You may find the ideas within these posts helpful:

Suggestions for self care

Uplifting and inspiring ideas for you to try

The big list of calm

There are lots more ideas for prioritising rest and recuperation throughout Being Well In Academia, but particularly in Chapter 7.

If you found this difficult

A key symptom of stress is not being able to switch off. As you consider this task, note your reactions. You may feel like rest isn’t an option because there is so much to do to support yourself or other dependents that you cannot take time for yourself. Perhaps you work in an environment where bullying, competition, or other toxic behaviours or threats stop you from slowing down, or you are discouraged or prevented from taking time off. Sometimes our response to grief, pain, or uncertainty is overwork, where being busy allows us to avoid facing deeper emotions or difficult memories.

Rest is supposed to be pleasant and healing, so if today’s task makes you feel anxious or uncomfortable, don’t push yourself into actions that are counterproductive.

Instead, if you feel either resistant to rest, or want to have a break but feel it’s impossible, use this activity to reflect on what is happening in your life. Perhaps writing down what is going on, observing where you are overloaded or overwhelmed, or talking to someone you trust about it. These reflections and conversations don’t have to be about fixing the issue, just observing it, with a view to taking further action at a later point.

It may be this activity is a sign for you to seek additional support for yourself or those you care for, perhaps in the form of others assisting you, joining a union, legal advice, medical care, counselling, or widening your support system. Other activities from earlier in the month may also help you focus on where you need practical assistance to improve your safety and wellbeing.

Some people struggle with rest if it’s packaged as still, silent, meditative, or reflective tasks. Either because of the aforementioned overwhelm, or because it’s difficult to focus, especially with a brain that won’t slow down. Some people find breathing exercises, meditation, mindfulness, or other brain-clearing exercises upsetting or triggering and it’s important to approach with care.

Restful activities can be adapted to your needs. So for some people rest isn’t a guided meditation, it’s a walk in nature or a swim. Others do appreciate specific ways to relax – be that yoga, breathing techniques, or focused reflections – but need instruction, practice, and to build up over time.

Small points of rest and calm through the day where you intentionally slow things down and shut things off can make a major difference, particularly in times of sickness, worry, or business. Begin with a little, gentle, pleasurable bit of rest today and then, tomorrow, extend it just a bit, making it a habit that’s yours to prioritise and keep all year round.