Rest & recharging

Schedule regular time for relaxing activities, just like you would schedule anything else important. Options include breathing exercises, meditation, music, reading, time in nature and low-stress hobbies.

Different kinds of rest

• Body rest: lying down, stretching, a slow bath
• Creative rest: music, art, looking at something beautiful
• Mind rest: a break from planning, problem-solving and screens
• People rest: quiet time alone, or easy time with someone safe

Researchers call it “detachment”: not thinking about work during time off. A review of 86 publications, covering 38,124 employees, found that people who detached more had less exhaustion, better sleep, more life satisfaction, less fatigue and more positive mood.

The “Switching off after work” section below has a simple routine to help.

Long-term stress can show up as

• Feeling exhausted even after rest
• Feeling irritable, anxious or sad
• Getting sick more often
• Headaches, aches and tight muscles
• Stomach and digestion problems

Adults aged 18 to 60 need 7 or more hours of sleep a night. In 2022, between 30% and 46% of adults in each U.S. state got less than that, and the share did not change from 2013 to 2022.

Habits that help (CDC)

• Go to bed and wake up at the same time every day
• Keep your bedroom quiet, relaxing and cool
• Put screens away at least 30 minutes before bed

The Sleep & mental health and Insomnia guides go much deeper.

Guilt might say… You can answer…

• “I should be doing something useful.” → “Resting is useful. It helps me do everything else.”
• “I’ll rest when it’s all done.” → “It will never all be done. I can rest now.”
• “Other people work harder.” → “My body and my needs are my own.”

The Self-compassion & your inner critic guide has more ways to talk back to a harsh inner voice.

• Lie down with calm music
• Say “not today” to one extra task
• Sit outside with nothing to do
• Take a slow shower or bath

Resting before you burn out is smart, not lazy. Plan rest into your week, the same way you plan other important things.

Saying no to new tasks when you already feel overloaded is part of caring for your mental health. The Setting boundaries & saying no guide has kind ways to do it.

If you are running on empty, a short nap can help you feel more alert. Keep it short, so it doesn’t make it harder to sleep at night.

Fresh air, daylight and movement together can clear your head. Time in nature is one of the relaxing activities NIMH suggests.

Ideas

• Sit in a park on your lunch break
• Step outside and notice the sky
• Walk around the block

Hearing a friendly voice reminds you that you are not alone. Friends and family can give both emotional support and practical help.

Petting an animal or getting a hug from someone you trust can help you feel safe and cared for. It also brings you back into the present moment.

No pet? Some people visit a friend’s pet, volunteer at an animal shelter, or hold a soft blanket or pillow.

Meditation, breathing and gentle stretching are all ways to relax your body and quiet your mind.

These practices are growing fast. In 2022, 17.3% of U.S. adults meditated and 15.8% did yoga, up from 7.5% and 5.0% in 2002. Reviews suggest yoga can ease stress and anxiety symptoms, and mindfulness can help with stress, anxiety, low mood and sleep for many people.

A 1-minute reset

1. Sit or stand comfortably
2. Roll your shoulders back and down
3. Breathe in slowly through your nose
4. Breathe out even more slowly through your mouth
5. Repeat 5 times

The Breathing basics guide has many more breaths to try.

A game or puzzle gives your mind something else to focus on for a while. For children, imaginative play with dolls or action figures is a natural way to work through feelings.

Ideas

• A board game with family
• A crossword, word game or jigsaw puzzle
• Building something with blocks or clay

Listening to music, reading and low-stress hobbies are all on NIMH’s list of relaxing activities. Drawing, coloring, knitting or cooking can work too.

Each day, try naming specific things you are grateful for. Writing them down can help.

In one study reported by Harvard Health, people who wrote weekly about things they were grateful for felt more optimistic and better about their lives after 10 weeks than people who wrote about irritations. In another, writing and delivering a thank-you letter brought a big jump in happiness that lasted about a month.

Ideas

• A sticky note on your mirror
• Thanking someone out loud
• Three good things before bed

A ritual is something you do the same way each time, like making tea after work or lighting a candle before bed. Over time, your body learns that this moment means rest.

Stress toys, like a squeeze ball or fidget toy, can also give restless hands something to do.

When something feels too big, make it smaller until it feels doable. “Clean the kitchen” becomes “put three things in the sink.” “Shower” becomes “wash my face.” “Exercise” becomes “stand up and stretch.”

The NHS notes that even small steps, like taking the stairs or stretching after sitting a long time, can help lift your mood.

Tiny-step ideas

• Brush your teeth
• Change into clean clothes, even pajamas
• Drink one glass of water
• Eat something simple, like toast or fruit
• Open a curtain or window
• Step outside your door for one minute

Make a short list of activities that matter to you or that you used to enjoy. Sort them from easiest to hardest. Start at the easy end and do one or two a day. As they get easier, move up the list.

Mix three kinds of activity

• Enjoyable: things that bring a little pleasure or connection
• Necessary: things that cause stress if left, like a bill
• Routine: things that keep life running, like meals and washing

When you can’t get up much

• Do slow breathing: in for four, out for six
• Keep water and a snack within reach
• Listen to calm music or a gentle podcast
• Look out a window at the sky or trees
• Send one short message to someone you trust
• Stretch your arms, legs and neck in bed

The NHS suggests making a playlist for low moments. Start with slower songs, then move to faster, more uplifting ones.

When energy returns for a day, it’s tempting to do everything at once. Then you crash and lose the next few days. The NHS suggests spreading activities out and resting when you need to, so you don’t get stuck in cycles of overdoing it and burning out.

A simple pacing plan

1. Pick the one or two most important things for today
2. Break each one into short chunks
3. Rest between chunks, even if you feel okay
4. Stop before you are completely drained
5. Notice what you did, however small

The NHS says one of the most important things is to stay connected. Trusted friends, family, coworkers or a helpline can help when you are struggling.

Short messages you could send

• “Could you help me with groceries this week?”
• “Low-energy day. Could you just check in on me later?”
• “Not up for talking, but I’d love a funny video.”

1. Write down anything left undone
2. Pick the first task for tomorrow
3. Close work tabs and turn off work alerts
4. Say to yourself, “That’s enough for today”
5. Do one thing that marks the change: change clothes, walk, put on music

When home is also the office, there is no drive or bus ride to mark the end of the day. A short walk before and after work can do the same job.

Other ways to draw the line

• Close the laptop and put it out of sight
• Have a set stop time
• Work from one spot, and leave it at the end of the day

The Work-life balance guide covers remote work and after-hours messages in depth.

Night work is hard on sleep. A CDC report found that 18.5% of night-shift workers had insomnia, compared with 8.4% of daytime workers. NIOSH suggests a dark, quiet, cool sleep space, a longer nap before a night shift, and leaning on family and friends.

It is hard to stop thinking about work by trying not to think about it. It is easier when something else fills your attention: cooking, a sport, music, gardening, a game or a good book.

Low-stress hobbies are on NIMH’s list of relaxing activities.

A large study in England found that people who spent at least 120 minutes a week in nature were more likely to report good health and well-being. It didn’t matter whether that time came in one long visit or several short ones.

If you can’t get out much

• Keep a plant on your windowsill or desk
• Open a window to hear birds or rain
• Sit by a window with a view of trees or sky
• Take the route home that passes a park or tree-lined street

Your body clock takes cues from light. Getting daylight in the morning, and keeping lights and screens low in the evening, helps your body know when to be alert and when to wind down.

Try

• Have breakfast or coffee by a window or outside
• Open curtains as soon as you wake up
• Switch to lamps instead of overhead lights after dinner

The Sleep & mental health guide has more on light, screens and sleep.

A messy room can feel like a to-do list staring back at you. Clearing everything at once is overwhelming, especially on low days. Instead, pick one spot, like your bedside table or one chair, and keep just that clear.

A 10-minute reset

1. Set a timer for 10 minutes
2. Pick one small surface
3. Put away, throw away or move anything that doesn’t belong
4. Add one thing you love, like a photo or plant
5. Stop when the timer ends

Feeling buried by stuff? The Clutter & letting go guide goes step by step.

Constant noise can keep your body on alert. Quiet, soft music or nature sounds can help it settle. Familiar scents, like fresh laundry, coffee or a favorite soap, can bring comfort and good memories.

Ideas

• Cook something that smells like home
• Keep a comforting scent near your bed
• Play rain or ocean sounds while you read
• Use earplugs or headphones in noisy places

Some people, including many neurodivergent people, are very sensitive to light, noise, textures or crowds. Making your space sensory-friendly is real self-care, not fussiness.

Try

• A quiet corner you can go to when things get too much
• A soft blanket or favorite hoodie
• A warm drink to hold
• Sunglasses or a cap in bright places

Not all screen time is the same. A video call with your grandma is different from an hour of comparing yourself to strangers. The best test is simple: how do you feel afterward?

Ask yourself

• Did I choose to pick up my phone, or did it just happen?
• Do I feel more connected, or more alone?
• More inspired, or more “not enough”?

You decide who gets into your head each day. Mute or unfollow accounts that leave you feeling worse. Follow ones that make you laugh, teach you something or feel kind.

Small changes that help

• Move social apps off your home screen
• Set a daily time limit on the apps that drain you
• Turn off notifications for everything except people
• Use “do not disturb” during meals, work blocks and sleep

The students in the Pennsylvania study weren’t asked to quit, just to cut back. Small, realistic limits are more likely to stick than giving up your phone completely.

Popular phone-free zones

• The bedroom, with a charger in another room
• The dinner table
• The first 30 minutes after waking
• Walks, so you can notice what’s around you

Cutting back on news and social media is one of the CDC’s tips for managing stress.

Want more? The Social media & wellbeing guide covers comparison, feeds and online safety in depth.

Travel lets you step away from work, chores and daily worries. New sights, sounds and tastes keep your attention in the present moment. Meeting new people and cultures can widen your view and help you think in fresh ways.

A review of vacation studies found that time off had a small positive effect on health and well-being.

Time in nature matters too. A study of 19,806 adults in England found that people who spent at least 120 minutes a week in nature were more likely to report good health and well-being.

A study of 1,530 Dutch adults found that people with a trip coming up were happier than people without one. The researchers think looking forward to the trip was a big part of that.

Research shows the benefits of a vacation tend to fade soon after people return to work. That doesn’t mean trips are pointless. It means you also need rest built into regular life.

Ideas

• Bring one vacation habit home, like a morning walk
• Give yourself a slow first day back
• Plan a few small breaks across the year, not just one big one

A staycation means taking days off but staying home or nearby. The key is to treat it like a real break, not a catch-up day for chores.

Make it feel special

• Have a movie, game or reading marathon
• Sleep in and have a slow breakfast
• Try a new place to eat or a new recipe
• Turn off work email and notifications

You don’t need to fly far to get the “new place” feeling. A new neighborhood, museum, market or trail can give your brain the same sense of discovery.

Low-cost ideas

• A cultural festival or farmers’ market
• A local library event
• A walk through a part of town you’ve never seen
• Free museum days

Mountains, forests and water have a calming effect for many people. Even a local park or a day trip to a lake can give you some of that peace.

Travel often means quality time with loved ones. Strong social connections are linked to lower risk of depression and anxiety.

Can’t travel? A long video call or a shared meal can bring some of the same closeness.

For caregivers, the CDC notes that even a few hours of respite a week can improve well-being. Respite can come from family, friends, in-home help or adult day programs.

Ways to swap rest with others

• Share school runs or after-school pickups with another family
• Split chores fairly with the people you live with
• Take turns covering bedtime or early mornings
• Trade babysitting with another parent

Connecting with people is one of the NHS’s five steps to mental wellbeing. Rest and connection can happen at the same time.

Ideas

• A family walk or picnic
• A quiet reading hour together
• A slow meal with no phones
• Watching the sunset with a friend

SAMHSA suggests helping people with everyday tasks and continuing to include them in plans without being overbearing.

Things you could offer

• Drop off a meal or groceries
• Do one chore together, like laundry or dishes
• Say, “Go lie down. I’ve got this for an hour.”
• Watch their kids or loved one for an afternoon

Agree on quiet hours, especially if someone works nights. NIOSH lists leaning on family and friends as one way shift workers can protect their sleep.

NIMH suggests talking to a primary care provider if you have concerns about your mental health. They can refer you to a qualified mental health professional.

Ongoing exhaustion can have physical causes too, so it is worth a checkup. The Understanding burnout, “Depression: understanding it”, Insomnia and Finding mental health care guides can help you take the next step.

The 988 Suicide & Crisis Lifeline is for anyone in emotional distress. You can call or text 988, or chat at 988lifeline.org.

Crisis Text Line: text HOME to 741741 from anywhere in the U.S. to reach a trained crisis counselor.

Find A Helpline (findahelpline.com) lists free, confidential helplines by country and topic, with phone, text and chat options.