Even though we know the negative effects of working too hard for too long without a break, it can be difficult to break a cycle of overwork and learn to carve out space to rest. Sometimes it can be related to simply trying to do too much, but if your lack of rest is related to something like trying to cope with trauma by “doing” too much to the point of exhaustion, a A bigger change in mindset may be necessary.

Whether or not you are healing something on a deeper level, a lack of recovery time can make it more difficult to recharge the mind and body, leading to disruptions in your physical and mental functioning.

Here, experts explain how to spot the signs the body is sending us and what to do to promote healing now and build resilience for the long term.

How the mind and body work together

Holocaust survivor, New York Times bestselling author, National Jewish Book Award winner and trauma psychologist, Edith Eva Eger, Ph.is the author of The ballerina of Auschwitza young adult memoir in which she shares her experience surviving the camp, then returning home wracked by grief and guilt, but realizing she can choose to live and feel joy again.

“I realized my limits,” says Dr. Eger. “I only have limited power outside of myself, but (the Nazis) could never touch my mind. And I think that helped me a lot.

Jennifer Mann is a mind-body practitioner, yoga teacher and functional movement therapist,

and struggled with severe chronic fatigue. Co-author of In THE SECRET LANGUAGE OF THE BODYshe now helps others heal their nervous systems using trauma-informed mind-body healing modalities, which have been a large part of her own recovery journey.

“When you take the thoughts, the emotions, the memory, the trauma of the brain and separate them from the experience of the body and view the body as a robot of parts and the mind as its own machine, it is really difficult to heal these processes that are so interconnected,” says Mann.

Calming the body can help calm the mind – and vice versa, she adds. “The mind and body become one through the mind-body connection and the mind-body connection is the brain and the nervous system. And our brain and body are constantly talking to each other. We are alive because we have a nervous system. The element of connection between the mind, our thoughts and the body really allows us to go deep to the root of what is causing these more complex mind-body disorders and really get to the root of certain disorders. unresolved traumatic responses that arise in the body.

Ashley Neese, author, mother, editor of The deepest callsays: “When we neglect to prioritize rest, it can lead to burnout, affecting our decision-making, health and creativity in professional life. Personally, it strains relationships, decreases emotional resilience, and harms overall well-being.

Don’t miss the signs

Here are some indicators that you need rest (but not limited to):

• You’re always exhausted. Persistent fatigue, even when you’re getting “enough” sleep, is a big red flag.
• Difficulty concentrating. If you feel like you just can’t focus on tasks or conversations or find that you’re not retaining information as well as usual, it could be a sign that you need a break.
• Your immune system is affected. If you get sick all the time or don’t heal as quickly as you used to if you have a cut or injury, this may also indicate that you are exhausted.
• Your mood is everywhere. Although mood swings can be linked to a number of things, if you notice mood swings starting to become the norm, your body may be trying to get your attention through your emotions.

You officially need some rest. And now ?

Identifying that you need to rest is one thing, but doing something with that information is another.

Raising awareness is an important first step, Mann says. “It helps you learn body language messages, that is, listening and tuning into the sensations, the emotions and the heart, the heartbeat, your breathing sensations, and really learning what what these mean and how they translate into a model that might or might not be comfortable.

From there, she says, you can begin to interrupt these patterns as they emerge, then rethink new patterns that further support mind-body well-being.

“Calm begins, really begins in the body,” Mann explains, “when a sense of safety is felt in the body. And then, when the felt sense of safety is achieved through various techniques, either through awareness, interruption, rethinking, or support from a therapist, or by doing more of what you love , or assigning work that you know is not good for you or saying more often, when you say yes and you are very tired or you slow down to do the things that are good for you, and as you begin to feel security in your body, then you are truly calm on a physiological level.

To start incorporating more calming practices into your day, Neese recommends: “Start by incorporating small moments of mindfulness, like deep breathing or short breaks from your screen, throughout the day to reset.” Establish a consistent rest practice, such as a weekly nature walk, and set boundaries around work to create space to relax and unwind.

If it seems a little weird at first, she adds, you’re not alone. “Resting is often uncomfortable at first, especially if you’re used to a fast-paced lifestyle or constant productivity. However, the benefits of emotional regulation, deeper connection to nature and community, and overall well-being make it a rewarding practice worth cultivating.

Building long-term resilience

While it would be great if the work of healing and rejuvenation was once effective, the reality is that life and work have challenges, and it is essential to focus on how we can build long-term resilience. term.

Dr. Eger reflects on her time at the camp and the impact it had on her experience when she later arrived in the United States. “The Nazis wouldn’t really be cruel to us and sometimes our own people were crueler than the Nazis. We worked in a factory and we had to cut wire and that’s actually what I did when I came to America. I worked in a factory where I cut thread for little shirts. So I had some camp experience. I think everything was an opportunity to discover jobs that we didn’t think we would have. I think it was very important for us to not get into this “us and them” and not be idealistic, but to be good people who live today hoping for the best to come. For me, it actually involved a lot of praying for enemies.

She adds: “They controlled many, many things, but they could never take away my dreams, my hopes and the way I give myself that hope. She says that in the future, when challenges arose, she reminded herself, “This is temporary and I can survive it.” »

While basics like sunlight, time in nature, sleep, and setting boundaries are important, Mann says, doing more of what we love is also incredibly powerful. “When we know what these things are, just make sure that we implement them throughout our day and really take the time to give our body that goodness so that it has the time and the space to be in harmony and help us in our life journey.