最近，我注意到越来越多的同事、学生和朋友在评论自己缺乏休息时间。随着假期的临近，休息时间将更难实现。然后今天，一个Facebook上的朋友发布了7种休息方式。这真的引起了我的共鸣，我稍后会详细介绍它们，但我想知道是谁想出了这个令人惊叹的名单。我没花多长时间。Dr. Saundra Dalton-Smith医学博士是一名医生和JDB电子研究员。她写了一本书，神圣的休息：恢复你的生活，更新你的能量，恢复你的理智。她曾在《快公司》、福克斯、微软全国广播公司和《今日心理学》上亮相。

虽然道尔顿-史密斯博士的7种休息方式从表面上看可能并不惊天动地，但当你仔细想想，它之所以惊天动地，是因为它是我们所有人都需要的。

这7种休息方式是：

1. 身体休息——有被动的选择，比如睡觉、打盹等，也有主动的选择，包括伸展或按摩。她指出，缺乏身体休息的迹象包括疼痛、腿脚肿胀、背部痉挛。
2. 精神休息——这包括让不堪重负和过度劳累的大脑平静下来。道尔顿-史密斯指出，如果你睡不着，因为你的大脑在晚上快速运转，或者你不能记住很多事情，那么就有可能出现赤字。
3. 社交休息——这是花在“给予生命”的人身上的时间，而不是花在需要我们的人身上的时间：报告、数据、电话等。那些人，虽然是出于好意，在做他们的工作，却会消耗你的精力。还有一些家庭成员需要我们提供一些东西：一顿饭、一笔钱、一辆车等等。当我们需要（也想要）与那些需要我们的人交往时，社交休息是关于专注于关系，花时间与那些不需要你任何东西的人在一起。
4. Spiritual Rest – Dr. Dalton-Smith is very clear this can mean different things to different people – specifically one’s own belief system. 它更多的是一种归属感。She identifies a deficit when someone doesn’t feel they are doing good, or their work doesn’t have purpose. She also notes lack of an inclusive and supportive environment contributes to a spiritual deficit, i.e., a toxic work environment will rob you of spiritual rest.
5. Sensory Rest – This refers to getting a break from the ringing phones, the notifications, screen time, Zoom calls, etc. 我每周都会收到“屏幕时间”通知，我很惊讶自己每天花在手机上的时间有多少——而且我并不痴迷，可能低于平均水平。根据Statista的数据，22%的人每天花3-4个小时在手机上，而46%的人每天花5-6个小时在手机上。A shocking 11% spend more than 7 hours a day. 我们的大脑需要离开屏幕休息一下。
6. Emotional Rest – this is not about emptying our minds, but rather spending time with people where we can be our authentic selves. “Many of us carry quite a bit of emotional labor privately, in that we don’t share with people what we’re feeling.” This can be due to wanting to maintain privacy, not feeling comfortable, etc. Regardless of the reason, we need to have time on a daily basis where we can just be ourselves, let down our guard.
7. 创造性休息——这指的是我们让自己享受周围美景的时间。这可能包括散步，看日落，听音乐，跳舞。道尔顿-史密斯博士指出，当你努力头脑风暴或解决问题时，就会出现赤字。She further argues, many of us have a deficit because there was so much problem-solving due to COVID.

Dr. Dalton-Smith argues that people often have a hard time accepting the deficits because they have things they need around them (a job, a car, a home, etc.), but that doesn’t mean you aren’t in need of rest. If you are feeling burned out, you need rest, and not just a solid 8-hours of sleep. She recommends beginning where you have the biggest deficit and if you need assistance in figuring out where your biggest deficit lies – she has a quiz for that (please note, it may take up to 24 hours for you to receive your results). She provides a score for each of the seven areas and ranges indicating the severity of the deficit. 我在“你感觉到你缺乏休息的影响，需要改变”这一项中得到了4分（满分7分）。

The good news, beginning the restoration process is something you can start today! 首先要有意识，思考你如何度过你的时间，思考什么能给你带来平静和快乐。Small steps can have a big impact, not only on your personal well-being, but it will likely spread into your work life and family life. So, where are your deficits?

最好的，