Why resting is vital—and how to know whether your body needs rest.
Introduction
Today in a busy world, many individuals associate rest with a luxury rather than a necessity. We’re so busy reconciling our time, responsibilities at work and/or family obligations and the endless noise of digital communication that we miss the early signals our own bodies give us in times of overwhelm. Our body is remarkably intelligent—when stress, fatigue, or burnout presents itself, it telegraphs a message through our physical or emotional cues. The challenge? Most of us push through these messages.
Understanding the signs that your body needs a break will help you avert chronic exhaustion, sharpen your thinking, and contribute to your overall health. Below, you will find 5 typical signs that suggest your body may be in need of a break—along with expert opinion, relatable scenarios, and recommendations for destressing.
1.Lingering Fatigue That Doesn’t Improve
You may have a right to feel tired after a long day. However, if you frequently wake up feeling tired and haven’t exerted yourself at all, your body may signal that it wants something other than rest—it wants to recover.
Why is this important?
According to the American Psychological Association, persistent stress can disrupt sleep cycles and sap energy levels, making fatigue a major symptom of burnout.
For example:
Maria, a graphic designer, noticed that she was depending on caffeine to get her through the morning hours. She didn’t even feel refreshed and energetic on the weekends either. After taking a three-day break to “unplug” from work and focus on sleeping, she noticed a substantial increase in her energy level.
Consider the following to improve sleep and recovery:
- Take a digital break for 24 hours.
- Establish a bedtime to wake-up time routine.
- Create a wind down routine that helps you stretch or read softly.
2.Difficulty Focusing or More Forgetful
When the brain is overloaded, the first ability that usually breaks down is actually (you guessed it) focus. The brain can’t do two things at once.
Neurologists suggest that mental fatigue leads to decreased activity in the prefrontal cortex of the brain (also referred to as the executive center)—the area responsible for decision-making, focus, and even memory.
Things to look for:
- Losing track of conversations
- Forgetting small tasks you need to do
- Struggling through simply projects
In a 2022 workplace wellness survey, they found that staff who noted high levels of cognitive overload were 55% more likely to noted as making avoidable errors in the workplace and were twice as likely to report feeling emotionally exhausted.
Try this:
- Use the Pomodoro technique (25 minutes of work, 5-minute break).
- Sit outside for 5–10 minutes of fresh air.
- Organize and plan according to urgency to decrement decisions in your mind.
3.Regular Pains, Tension, or Headaches
Stress does not just happen in your mind, it manifests itself bodily.
Why stress presents itself this way:
The Mayo Clinic explains that if stress is prolonged, muscles tighten, which can present itself as tension headaches, back pain, and stiffness.
Applied example:
James works remotely and began to experience neck pain on a daily basis. After a long week of work at the computer, he was experiencing discomfort from his extended hours. He ultimately implemented a weekly break, and added in regular stretches hourly, which reduced the discomfort levels substantially.
Practice these:
- Experience gentle stretching every 2-3 hours.
- Take a warm shower to relieve tension.
- Experience calming music or breathing exercises.
4.Changes in Mood: Irritate, Anxious, or Overwhelmed
Changes in mood noted may indicate mental fatigue.
Why it matters:
Stress hormones like cortisol can impact your ability to regulate emotions, which means you are more likely to be reactive or withdrawn as to avoid triggering the hormones altogether.
Signs this may require resetting:
- Experience irritability
- “Lose it” quicker over smaller items
- Feeling greater rests to worries
What the experts say:
Therapists will tell you emotional fatigue can manifest long before physical fatigue and is a key point your mind should rest with the body.
Do this:
- Take a walk briefing your phone.
- Engage in mindfulness or grounding activity.
- Communicate with a friend or journal for clarity around feelings.
5.Shifts in Appetite or Eating Patterns
Stress and fatigue may encourage your body to override its natural hunger signals.
Why it happens:
Chronic stress creates a habit of craving sugar or processed foods and can alternatively suppress appetite altogether (Harvard Health).
Practical example:
A college student found herself skipping meals during exams; she only ate a large binge at night after studying all day. Once she implemented scheduled breaks, and study times where she wasn’t continuously thinking about work; her intake patterns normalized.
Try this:
- Plan some easy, balanced meals ahead of time.
- Try to eat away from your desk or workspace in order to reduce stress eating.
- Stay hydrated, as dehydration can resemble hunger.
In Conclusion: Listen When Your Body Will Make You Stop
Your body is always sending you messages—and learning to pay attention to those messages is one of the most powerful forms of self-care you can offer your body. Fatigue, pain, shifts in your mood, loss of focus, disinterest in things you usually enjoy, or changes in appetite are not signs of weakness—they are reminders you are human, and we need rest in order to be at our best.
You are not doing nothing when you take a break. It is required.
Call to Action
Do one small thing today to give your body and your mind the break they deserve.
Go for a 10-minute walk, stretch, breathe, step away from your screen, or give yourself permission to rest.
Your health and wellness depends on it—and you are worth the pause.
