Have you ever collapsed onto the couch at the end of the day, exhausted but unable to truly relax? Have you taken a vacation, only to come back just as drained as before? As missionaries, we push ourselves to pour out, serve, and meet needs—but when we finally try to rest, why does it sometimes feel like it doesn’t work?
We tend to think of rest as simply stopping—getting more sleep, taking a break, or squeezing in a quick Sabbath. But what if the exhaustion we feel isn’t just physical? What if there are different kinds of rest we need, but don’t even realize we’re missing?
Dr. Saundra Dalton-Smith, a board-certified physician and author of Sacred Rest, has spent years studying this very question. And what she’s found could change the way we think about sustainability in ministry. She discovered that there are seven types of rest, and when we only focus on one or two, we stay depleted. In a recent interview with her, she explained what they are, which ones we need, and how to get them.
1. Physical Rest: It’s Not Just Sleep
We often assume physical rest means just getting more sleep. But that’s only passive physical rest. There’s also active physical rest, which includes things like stretching, deep breathing, taking walks, or getting a massage—activities that help restore our bodies, not just pause them.
For those of us in physically demanding ministries—building projects, working in intense climates, standing for long hours—our bodies need active physical rest. And for those of us glued to computers or spending hours in meetings, our bodies need movement to counteract the stagnation.
If we’re exhausted, but sleeping isn’t fixing it, we may need to focus on the other types of rest.
2. Mental Rest: Quieting the Noise in Our Heads
Do you ever lay in bed at night with your thoughts spinning, unable to turn them off? That’s a sign of a mental rest deficit. Our minds are always “on”—planning, problem-solving, strategizing. But mental rest doesn’t happen automatically; we have to make space for it.
One way to do this is through “brain dumping”—writing down all the unfinished tasks and thoughts rattling around in our heads before bed. Another way is engaging in something that helps our minds reset, like stepping away from screens, taking a slow walk, or doing an activity that requires focus but not pressure, like cooking or gardening.
3. Emotional Rest: Finding Safe Spaces to Be Honest
In ministry, we carry so much—other people’s struggles, grief, disappointments. And often, we don’t feel the freedom to process our own emotions. Instead, we suppress them, put on a brave face, and keep going.
But holding in emotions drains us. Emotional rest means having safe spaces where we don’t have to be “on,” where we can express what’s really happening inside us without fear of judgment. It might look like a deep conversation with a trusted friend, counseling, or even just allowing ourselves to feel without immediately trying to fix.
When we don’t have emotional rest, we start to feel numb, cynical, or detached—signs that we’re carrying more than we were meant to bear alone.
4. Spiritual Rest: Moving from Doing to Being
As missionaries, we know the importance of time with God. But let’s be honest—sometimes, even our spiritual lives feel like work. We’re reading Scripture to prepare messages, praying for others, or constantly pouring out.
Spiritual rest isn’t about stopping our time with God; it’s about shifting from doing for God to simply being with Him. It’s about beholding Him, sitting in His presence without an agenda, and remembering that our worth is not tied to our productivity.
When was the last time we sat before God, not to prepare, not to intercede, but just to let Him remind us who we are?
5. Social Rest: Evaluating Who We Spend Time With
Every interaction we have takes energy. Some relationships drain us—not necessarily in a bad way, but because they require us to give. Other relationships restore us—they’re life-giving, where we can be fully ourselves.
If all our relationships require us to be in “ministry mode,” we’re likely in a social rest deficit. We need time with people who pour back into us, who don’t need anything from us. Maybe it’s an old friend who makes us laugh, a mentor who speaks life into us, or even just a casual game night where we don’t have to lead anything.
6. Sensory Rest: Turning Down the Noise
We are constantly bombarded by noise—emails, notifications, conversations, background music, city sounds. We adapt, but over time, it exhausts our nervous system.
If we feel overstimulated, irritated, or like we just need everyone to be quiet for five minutes, we probably have a sensory rest deficit. The solution? Intentionally reduce sensory input—turn off notifications, dim the lights, sit in silence, take a break from screens. Even short moments of stillness help reset our overwhelmed brains.
7. Creative Rest: Refilling What We Pour Out
Missionary work is incredibly creative—we’re constantly problem-solving, adapting, and coming up with new ways to serve. But creativity drains us, and if we never refill, we burn out.
Creative rest means receiving inspiration rather than producing it. That might be spending time in nature, listening to beautiful music, reading a book just for enjoyment, or simply letting ourselves wonder at the world around us.
What Kind of Rest Do We Need Most?
If we’re feeling exhausted, we don’t just need more rest—we need the right kind of rest. Taking a nap won’t fix emotional depletion. A day off won’t restore a weary spirit. And more quiet time won’t help if what we really need is social rest.
The good news? Once we identify what’s missing, we can start making small shifts that actually restore us. Maybe that means building in silence, finding safe spaces for honesty, or setting better boundaries around our energy.
Rest isn’t just an escape—it’s how we sustain the life God has called us to. And when we rest well, we don’t just pause—we come back refreshed, ready to keep pouring out from a place of fullness.
So, what kind of rest do you need right now?
You can watch the interview with Dr. Saundra Dalton-Smith here:
