Ways to REST when Exhaustion is at a Soul Level

Ways to REST when Exhaustion is at a Soul Level.

Go on a mindful nature walk

Light a candle and watch it flicker

Spend time in prayer or meditation

Do one thing slowly, and with intention

Get a 30-second hug from a safe person

Let your heart soften and have a good cry

Remind yourself, “I don’t have to earn my rest.”

Do less and take one thing off your plate today

Say no to something that just feels like too much

Allow yourself moments of solitude—not isolation

Allow yourself to cancel something you said yes to

Let a safe person see your vulnerability and struggle

Let yourself scroll awhile if it’s restful and not numbing

Do one thing for joy—not achievement or productivity

Lower the bar today—Let “good enough” be good enough

Unfollow anyone that makes you feel like you aren’t enough

Slow down—physically, mentally, relationally, and spiritually

There’s a kind of exhaustion that sleep just doesn’t fix.

The kind that comes from living in a chronic state of nervous system dysregulation and having an anxious brain that never shuts off.

From holding it all together when you’re unraveling inside.

It’s not just physical—it’s emotional, mental, and spiritual too.

And it asks for a different kind of rest. Not just naps and early bedtimes, but boundaries, softness, slowness, and being held—even if only by yourself.

Here are some ways to get the rest your soul needs when your fatigue goes beyond the need for sleep.

Which is your favorite? Let’s talk about it in the comments!

Need some uplifting reminders that encourage and inspire, even on the draining days? Get my new

FREE PDF, 50 Favorite Anxiety Affirmations sent right to your inbox by commenting 50 AFFIRMATIONS below!

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QUICK DISTRACTION TECHNIQUES IF YOU’RE STUCK IN FIGHT OR FLIGHT

QUICK DISTRACTION TECHNIQUES IF YOU’RE STUCK IN FIGHT OR FLIGHT.

Say the alphabet backward.

2. Name all the ice cream flavors that you can think of.

3. Name as many cities around the world as you can.

4. Start with ‘A’ and name a fruit that begins with each letter of the alphabet.

5. Name all the candy brand names that come to mind.

6. Play the “guess their occupation” game. Look at people around you and try to guess their jobs or occupations, or where they are going.

7. Think of how many of these you can name: movies, cities, songs, sodas, breakfast foods, furniture, etc.

Distraction gets a bad rep-but it can actually be a powerful healing tool when you’re stuck in fight-or-flight.

When your nervous system is in overdrive-during a panic attack or when you’re outside your window of tolerance-simple distraction techniques (like naming colors around you, moving your body, or holding ice) can help bring you back into the present and begin to activate your parasympathetic nervous system (aka your calm response).
QUICK DISTRACTION TECHNIQUES IF YOU’RE STUCK IN FIGHT OR FLIGHT.

But here’s the key: distraction is a tool, not a solution.

It’s not meant to control or avoid your emotions long-term. And if used too often, it can become a safety behavior that reinforces fear rather than helps you process it.

The goal is never to rely on just one thing to calm you down-but to build a well-rounded healing toolkit that includes regulation, reflection, and support.

Comment “heal my anxiety” and I’ll send you the link to a full list of distraction techniques that can help when you’re in a spiral.

Save this post to come back to when you feel overwhelmed-and remember: healing happens in tiny, intentional steps.

The polyvagal ladder understanding your nervous system states

understanding your nervous system states . Your nervous system isn’t broken when you feel anxious, overwhelmed, or shut down. It’s responding exactly as it was designed to based on what it perceives as safe or threatening.

The Polyvagal Ladder helps us understand these responses as adaptive rather than pathological. Each state served a purpose in keeping our ancestors alive, and each state still serves a purpose today.

What I find most helpful about this framework is that it removes shame from our nervous system responses. When you’re in fight/flight, you’re not being dramatic. When you’re in shutdown, you’re not being lazy. Your nervous system is doing its job.

Understanding where you are on the ladder gives you choices about how to respond. Sometimes we need the energy of sympathetic activation. Sometimes we need the rest of dorsal vagal. And sometimes we need the connection of ventral vagal.

The magic happens when we can recognise our state, honour what it’s trying to do for us, and then gently guide ourselves toward the state that serves us best in the moment.

Building this awareness takes practice, but it’s one of the most powerful tools I know for working with anxiety, overwhelm, and disconnection.

Which state do you find yourself in most often? What helps you move between states?

Your nervous system operates like a ladder with three main states

Developed by Dr. Stephen Porges, Polyvagal Theory shows how your autonomic nervous system responds to safety and threat.

Understanding these states helps you recognise where you are and how to gently shift when needed.

Ventral Vagal – top of ladder

Ventral Vagal (safe & social): This is your ‘optimal’ state for connection and daily life.

What it feels like:

Calm but alert

Able to think clearly

Connected to others

Curious and open

Digestive system working well

Can handle stress without overwhelm

You might say: ‘I feel grounded and present.’

Sympathetic – middle of ladder

Sympathetic (fight or flight): Your mobilisation system activated for action.

What it feels like:

Heart racing or restless energy

Racing thoughts

Hypervigilant and scanning for threats

Difficulty concentrating

Feeling ‘wired but tired’

Digestive issues

You might say: ‘I feel on edge and can’t slow down.’

Dorsal Vagal – bottom of ladder

Dorsal Vagal (shutdown): Your system’s protective disconnection response.

What it feels like:

Numb or emotionally flat

Foggy thinking

Extreme fatigue

Feeling disconnected from others

Hopeless or empty

Wanting to isolate

You might say: ‘I feel like I’m watching my life from outside.’

Moving between states:

Moving up the ladder (toward safety):

From dorsal to sympathetic: gentle movement, hot shower/bath or sauna, calling a friend

From sympathetic to ventral vagal: deep breathing, humming, progressive muscle relaxation, grounding techniques, cold water on face

The key: small, gentle shifts work better than forcing dramatic changes.

Self-assessment tool:

Quick check-in: Where am I right now?

Energy level: Flat and low / Anxious and high / Calm and steady

Thoughts: Foggy/blank / Racing/worried

/ Clear and focused

Social desire: Want to hide / Feel

defensive / Want connection

Body: Heavy/numb/ Tense/activated /Relaxed/grounded

Notice without judgment – all states serve a purpose.

Working with your states:

Practical applications:

Track patterns: notice your typical triggers and times

Name your state: ‘I’m in sympathetic activation right now’

Choose interventions: match techniques to your current state

Practice when calm: build regulation skills in ventral vagal

Be patient: state changes take time

Remember: The goal isn’t to stay in ventral vagal 24/7 – it’s to have flexibility.

References

Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. Norton.

Dana, D. (2018). The polyvagal theory in therapy: Engaging the rhythm of regulation. Norton.

Dana, D. (2020). Anchored: How to befriend your nervous system using polyvagal theory. Sounds True.

Porges, S. W. (2022). Polyvagal safety: Attachment, communication, self-regulation. Norton.

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