Incorporating Rest Into Your Work Grind: Simple Ways to Find Balance in the New Year
As we ease into the new year and settle back into our routines, it’s easy to feel the pressure of work piling up, to-do lists growing, and obligations multiplying. Whether you’re balancing a demanding job, teaching responsibilities, or the never-ending hustle of family life (hello, toddlers!), it’s all too common to find yourself running on empty. Rest often takes a backseat when there’s always something else to be done—work, laundry, meal prep, classes. The list goes on. But in order to stay productive and avoid burnout, it’s crucial to intentionally carve out space for rest in our busy lives; If you need accountability or support generating ideas on how to slow down, trauma therapy can be a useful tool.
Here are a few strategies that can help you incorporate more rest into your work grind this year—so you can work smarter, not harder, and sustain your energy over the long haul.
1. Schedule Rest Like You Would Any Other Appointment
It might sound simple, but one of the most effective ways to ensure you’re getting the rest you need is to schedule it. In the midst of a busy workday, it’s easy to skip lunch, push through meetings, or say "just one more task" until it's too late. By intentionally blocking off time for self-care in your calendar, you make it non-negotiable.
For example, you could schedule a 15-minute walk after lunch, a short yoga session before bed, a trauma therapy session, or even a quick meditation break in the morning. If it’s on your calendar, it’s harder to let it slip through the cracks. And the best part? If it’s blocked off, no one else can book a meeting during that time, which means no excuses!
2. Say No More Often (and That’s Okay!)
Another powerful tool for protecting your time and energy is learning the art of saying no. When we’re overcommitted, we end up stretching ourselves thin—and rest becomes an afterthought. By consciously choosing not to say yes to every request or opportunity that comes your way, you can preserve your personal space and peace.
This can be particularly hard, especially when we feel like we should take on more. But being selective about what you say yes to allows you to dedicate more time to the things that really matter, like quality time with loved ones or just having a quiet moment to recharge. Saying no isn’t a sign of weakness; it’s a sign of strength and self-awareness.
3. Tune Into Your Nervous System
Our bodies often send us signals when we’re starting to reach our limit. One of the most effective ways to know when it’s time to take a break is by paying attention to your nervous system. Are you feeling anxious, overwhelmed, or exhausted? These could be signs that your body is telling you it needs rest, and a good trauma therapist can help you identify when that might be happening.
If you notice yourself becoming frazzled or burnt out, it may be time to take a step back and assess what’s on your plate. Are you trying to juggle too many things? Are you feeling physically tense or mentally drained? These signals are your body’s way of indicating that it’s time to pause and recharge—whether through a deep breath, a quick walk, or simply stepping away from the task at hand for a while.
4. Check In With Yourself: Is Your Life Out of Balance?
Life is a delicate balance of work, play, and rest. But when we focus too much on one area—like work—without giving ourselves enough time for relaxation or play, it can lead to burnout and exhaustion.
Ask yourself: Are you constantly working but neglecting fun or downtime? Do you find it difficult to set aside time for family or friends because work is always calling? These are important check-ins to make sure you’re maintaining a well-rounded life. If work is consuming all your time, it might be a sign to reevaluate your schedule and priorities.
Remember, rest is not a luxury; it’s a necessity for maintaining long-term productivity, creativity, and happiness. It’s okay to step back from the grind and make time for the things that nourish you.
5. Ask for Help When Needed
Sometimes, the demands of work and personal life can feel overwhelming, and it’s easy to think that you have to do it all yourself. But one of the best ways to preserve your energy is by asking for help. This might mean having a conversation with your employer about flexible work hours, delegating tasks at home to your partner or family members, or getting support from a trained professional in trauma therapy.
Asking for support is a sign of strength, not weakness. Whether it's asking for assistance at work, or having a family member pitch in with household chores, sharing the load can give you the breathing room you need to rest and recharge.
A Word for Teens
If you’re a teen trying to balance school, social life, maybe a part-time job (or just the everyday pressure of growing up), rest can feel like a luxury—not a necessity. But here’s the truth: rest is essential. Especially if you’re carrying trauma, or you’ve ever felt like you didn’t quite fit in, or you’ve been navigating heavy stuff while trying to be “just a normal teenager.”
In the world of trauma therapy, we often talk about how your nervous system doesn’t just reset itself—it needs intentional care. Maybe you’re working with a therapist (or thinking about it), or you’re going through counseling for teens to make sense of your world. If you live in or around Frisco, Texas, and you’re hearing about Counseling and Nature Therapy Center (5899 Preston Rd, Frisco), know this: you’re not alone and the support is real.
Here are a few teen-friendly tweaks of the “rest” strategies that will work for you:
Block out “non-negotiable chill time.” Whether it’s 15 minutes after school to just scroll, draw, lie outside, or do nothing—you deserve it. Treat it like you would a class or sports practice.
Practice saying “no thanks” to extra commitments. You don’t have to be involved in every club, every social event, or pick up every shift. Your time and your energy are yours.
Listen to your body (and mind). Feeling edgy, disconnected, tired, irritated? That could be your system saying, “Hey—time to pause.” If you’ve been in trauma work or are in trauma therapy, you might already be learning how your body knows before your mind does.
Balance school + downtime + connection. If you’re going nonstop on academics, homework, social media, sports, and you have zero time to just be, burnout will creep in. You’re human. You need space.
Reach out. Whether it’s a trusted teacher, a counselor, friend, or a therapist at a teen counseling center in Frisco—support isn’t a weakness. It’s a smart move. If you’ve started counseling for teens, this is part of the process: giving yourself permission to rest, recover, and heal.
Supporting Your Teen in Finding Balance
As a parent, you might notice your teen running on fumes—juggling school, extracurriculars, social pressures, and screens that never seem to turn off. It’s easy to feel unsure about how to help, especially if your teen seems withdrawn, anxious, or “always tired.” Supporting your teen in finding real rest isn’t about telling them to slow down—it’s about modeling it, normalizing it, and helping them understand that rest is part of resilience.
In trauma therapy, we see how chronic stress can keep the nervous system in a state of overdrive. Teens who’ve experienced loss, bullying, or ongoing pressure may not even realize how tired their bodies and minds have become. Encouraging restorative practices—sleep, quiet time, movement, and nature—helps them regulate emotionally and physically.
If you’re looking for guidance, counseling for teens can be a powerful space for them to process their experiences and learn tools for self-care. At Counseling and Nature Therapy Center in Frisco, Texas, our therapists help teens connect with their inner calm through evidence-based trauma-informed approaches and nature-based mindfulness.
Here are a few small but meaningful ways you can help your teen build a healthier relationship with rest:
Create calm together. Share a quiet moment after dinner, walk the dog, or listen to music—without multitasking.
Validate their feelings. If they say they’re overwhelmed, resist the urge to problem-solve right away. Sometimes empathy is enough.
Model healthy boundaries. Let them see you take breaks, say no to overcommitment, and rest without guilt.
Offer therapy as a resource, not a punishment. Present trauma therapy or teen counseling as an act of support and care, not correction.
When parents model rest and self-compassion, teens learn that they’re not defined by their productivity—they’re valued simply for who they are.Finding Balance in the New Year
The start of a new year is a perfect time to assess how we’re spending our time and energy. Incorporating rest into your routine doesn’t have to be complicated or time-consuming. By scheduling it in, learning to say no, listening to your body, and asking for help, you can create a sustainable routine that nurtures both your work and your well-being.
Remember: rest isn’t an indulgence; it’s a vital part of maintaining your health and happiness. If you don’t make space for it, you risk burning out, losing momentum, or even resenting the things that once brought you joy. Wishing you a restful, joyful, and balanced year ahead—one where you honor your need for rest just as much as you honor your work and responsibilities. Here's to finding harmony in all that you do!
If you need a space to process or support your teen, try trauma therapy with one of our licensed therapists at Counseling and Nature Therapy Center. Our team of professionals is trauma-informed and thoroughly trained to help support your mental health to help you thrive. Schedule appointment or learn more by Contacting Us.
Take care, and remember, you deserve rest too.
More Resources:
