You can add STRUCTURED RESTS to your days if you are not already doing so. I know how hard it is to make yourself have rests, especially on “good days” where you want to “get things done”.

If we can build in a consistent pattern of resting; it can be for just twenty minutes, then we can begin to regulate the nervous system. This way of approaching your recovery journey is so supportive and restorative for the whole system.

In my own recovery, I found that sometimes my mind wouldn’t let me rest. It was so full of worries and thoughts, that I had to sit up and write out lists of thoughts first, before lying down again for a rest… so it’s okay to do that too!

I also discovered that I really felt rested, like as if I had been asleep, when I listened to meditations that helped empty my mind.

Here is a link to one of these restful meditations from Mooji for you to try during one of your rests.

“Structured Rests” means to lie down four times during the day, each time for around twenty minutes. If you prefer you can do three rests of thirty minutes.

For example, every 90 minutes or every two hours you allow a rest. This becomes a structure to your day. It’s okay if it’s half hour earlier or half hour later… the idea is to restore you and keep restoring you as the day goes on.

To help you actually rest you can listen to something that you find peaceful. You will know if it is restful by the way you feel afterwards.

Some gentle music or some nature sounds may be restful for you. Or simply lying down in a quiet room may be restful for you. You can try different ways of resting and check in with how you feel afterwards. The ideal scenario after a rest is to feel like you had a little sleep. (Try the meditation I linked to above too!)

Watching television, going online or on social media, or even reading a book is NOT a rest! (see note at bottom of page if it’s currently impossible for you to stop).

These activities use a huge amount of processing energy by the eyes and the brain and are exhausting.

It is important that you lie with your eyes closed and really allow this rest (don’t be on your phone or doing something or planning something!)

It is okay if you fall asleep and have a nap (naps are great). The important thing is to have these rests spread out through the day, and to do them on both “good days” and on “bad days”.

We are building up a routine which will have space in it for us to do healing work. As you make progress with your recovery, you will find you can build your activity in between rests over a period of time, and you will be supported by your routine. Your nervous system really will be thanking you for this.

We are working on putting in place healthy habits now to strengthen you, and to support that future.

If you are currently pacing, this can replace pacing. (I write more about pacing in my recovery story, as this worked for me and pacing didn’t). This system of Structured Rests will help you avoid PEM and will not cost a lot of mind energy to know what to do.

Note on agitation: If it is too hard to lie down or sit still at the moment because you are feeling very agitated and frenetic (in fight / flight) then try listening to the meditation I linked to whilst moving around gently – doing gentle stretches, or slow body movements. Still do this three or four times per day, until you feel able to do one rest sitting down. Then gradually transfer more and more rest time to sitting, then lying down. You will find your nervous system can adjust to this if you go gradually.

And by the way, I think you’re doing brilliantly.

I am really glad that you are here!

If you read this whole page, it’s probably time for a rest – don’t you think?

💗