You need a day off. I don't care how busy you are or how many tasks have piled up; in our fast-paced world, burnout is a real threat. But what if I told you that regular "restorative care" days could actually increase your productivity, improve your mood, and strengthen your relationships? It's time to enjoy a day off and be a better version of yourself. What's not to love?
Ideally, Restorative Care Days would happen for me every two weeks. In practice, I take them about once a month or when I feel a crash coming. Don't push through days of high anxiety and potential burnout. Hit the pause button and take a "sick day."
Restorative Care vs. Rest & Relaxation
For me, a Restorative Care Day is different from a day of rest/indulgence. Those days are also important, but restorative care involves intention and mindfulness. If you've been neglecting your rest, nutrition, and other fundamentals of self-care, you'll need more than a day to truly feel refreshed and ready for work again. A mental health care provider can also be a powerful ally to help clear your mind and lessen anxiety.
My Method for a Restorative Care Day
These steps are not necessarily done in order but mixed and matched throughout the day.
Body
Without the needs of my body sorted out, it's hard to find the resources to care for my mental health. I recommend not drinking alcohol the night before, going to bed on time, and waking up after you snag that magical 8 hours of sleep. Remember to incorporate movement, hydration, and nutrition throughout the day.
Glow Up:
Nothing feels like a new start more than a fresh look. It's easy to neglect self-care during the hibernating months of winter, but a shave and a trimmed haircut can really elevate your appearance and your mood. I cut my own short hair, but I know this isn't the norm for most. A hydrating hair mask might be a good substitute. I also love a good DIY spa session. I enjoy watching 90's sitcoms while doing a DIY manicure or pedicure. A nice mud mask and rich moisturizer for my poor winter skin is wonderful. My mood is always elevated when I feel clean and look sharp.
Mind
True rejuvenation goes beyond the physical. Dedicating time to "mind care" during a Restorative Care Day is essential.
Declutter Your Mind:
I begin by writing down every "to-do" rattling in my head, big or small. This helps me externalize my thoughts and gain clarity. I even write down tasks that start with the phrase "think about…". For instance, "think about how I'm going to make ride-sharing work on Mondays" rather than "reschedule ride-sharing." Some tasks need a plan before they can be done. I've found that planning how to do a task is a task itself. I then ruthlessly cross off anything in the "wish I could" category, delegate what I can, and break big tasks into smaller, more manageable pieces.
Schedule with Intention:
I grab my calendar, colorful markers, and stickers (to make it fun) and schedule 1-2 tasks per day for the next two weeks, prioritizing time-sensitive items. I also block off a future date for another Restorative Care Day – a reward for completing my tasks.
Soul
With my mind cleaned out, my body refreshed, and a cup of hot tea at my elbow, it's time to be vulnerable. It's time to feel my feelings.
Screens have made it way too easy to suppress uncomfortable feelings. However, not processing information communicated through our emotions causes mental and eventually physical damage. Today, rather than pushing emotions aside, you're going to lean into them. Put your phone down. Quiet your body and pay attention to any physical sensations, such as tightness in your chest, hands, or jaw. Emotions often express themselves as bodily sensations. Don't try to fix or judge your sensations and the feelings associated with them; observe them.
Example:
I notice tightness in my chest and in my jaw. I don't try to fix, understand, or judge; I feel it. Today, the tension I carry feels like sadness. I work to uncover the information my emotions are trying to communicate. This can be done through drawing, music, or journaling. Sometimes, I sit in stillness, meditating on the sensations of emotion and allowing flashes of memory to flicker across my mind's eye.
I often sense deep weariness around this time. My response to depressive feelings can be the desire to sleep away the pain. But at the same time, it's important to be mindful of my physical needs. I'll usually honor this initial sensation by acknowledging that I've been using a lot of emotional, physical, and mental energy and go take a mid-day nap.
Afterward, with a rested brain and another short bout of movement, hydration, and nutrition, I'm ready to feel deeply again.
This time it is easier. I sink into the sadness that I feel, words and images fade in and out of focus in my mind's eye. Some rage comes up. And then tiredness. This time, however, I know the weariness is a block that keeps me from the truth. My physical needs are met. What am I feeling? At last, the information begins to flow. The information comes as a flash of mental images.
I feel rejection. Someone disappointed me. Someone missed meeting my expectations. I showed up like Christmas, and there was nothing under the tree. The thoughts moving through my mind are speaking in a childlike syntax. Big me, grown-up me, knows how to comfort a child. I compliment myself and write out lists of validating thoughts. I give myself a hug. It's going to be fine. I am grown, I am competent.
Your journey will take you down many paths as varied as our experiences. Some information will be too complex to process on your own, and this is where a good listener/mental health professional can help. In lieu of these guides, I recommend mental wellness books as valuable resources (Amazon Affiliate links):
* The Wisdom of Your Body by Hilary McBride
* It's Not Always Depression by Hilary Jacobs Hendel
* Family Ties that Bind by Dr. Ronald W Richardson
* Feeling Good by David Burns MD
The road leads to self-validation, and the goal is clarity of mind.
Connect and Give Back
As you end your time of attunement and reflection, it's important to reconnect. We are creatures of community and need connection to thrive. Beyond simple connection, care, and sacrifice are key acts for inner validation and confidence. Whether volunteering, spending time with loved ones, tending to plants, or simply observing nature, connecting with the world around us brings peace and fulfillment.
In a world of anxiety and burnout, self-care is essential. However, a day of indulgence, while restful, doesn't necessarily address the underlying causes of stress. By practicing Restorative Care, we give ourselves the resilience to thrive in a world that moves dizzyingly fast.
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