This Summer, Rest Like You Mean It: How to Prepare for Vacation with a Wholistic Approach to Rest

Summer is almost here. Can you feel it?

The longer days, the sunlight on your skin, and maybe even a long-awaited vacation circled on your calendar. Summer holds the promise of slowing down, reconnecting, and resetting. But here’s the truth—simply going on vacation doesn’t guarantee true rest.

At CODE YOU, we know the difference between time off and deep rest. One can leave you more exhausted; the other restores you at the soul level.

Inspired by Dr. Saundra Dalton-Smith’s beautiful book Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity, our summer invitation to you is this: prepare for rest before your vacation even begins. That’s right—start now. Not just with packing lists or travel plans, but by tuning in to what kind of rest your whole self really needs.

Let’s break it down.

What Is Rest?

True rest isn’t just doing less. It’s about intentionally receiving what is life-giving. It’s not simply about sleep or a beach chair—it’s about renewal, inside and out.

Research backs this up. In a recent article in Psychology Today, Dr. Elissa Epel (2024) writes that rest is a powerful gateway to sustained wellness, especially when it’s intentional and integrative. Rest reduces stress hormones, strengthens resilience, and even supports long-term cognitive and emotional health. It’s not a luxury; it’s essential care.

The Seven Types of Rest to Pack Into Your Summer

Based on the work of Dr. Saundra Dalton-Smith, Sacred Rest (2017)

Here’s a guide to the seven types of rest that can make your summer break more than just a pause—but a true reset:

1. Physical Rest

Symptoms of poor physical rest: body aches, fatigue, restlessness. Try this: Add an afternoon nap, stretch after a long drive, or practice a body scan meditation before bed.

2. Mental Rest

Mental overload can sneak into even the most relaxing vacations. Try this: Give your brain a break with meditative breathing or by unplugging from notifications. Let your thoughts settle without solving or planning.

3. Emotional Rest

Caregivers, nurses, and parents—this one’s for you. Try this: Create moments where you don’t have to fix or hold everything. Journaling, silence, or talking with someone who sees you without judgment can be a balm.

4. Spiritual Rest

Vacations are a great time to reflect on what matters most. Try this: Step outside into the wonder of creation. Read a psalm. Sit in awe. Commune with the Divine in stillness and gratitude.

5. Social Rest

Yes, even extroverts need this! Try this: Spend time with people who require nothing of you. Let go of social obligations that feel draining. Seek out nourishing, low-pressure connections.

6. Sensory Rest

Bright lights, city noise, screen time—these things wear us down. Try this: Watch the sunrise without music. Walk barefoot on the grass. Sit in silence. Let nature soothe your senses.

7. Creative Rest

Your soul craves beauty and inspiration. Try this: Visit a garden, take a photo walk, or simply stare at the clouds. Let wonder and creativity stir your spirit back to life.

Prepare for Rest Before You Go

Most of us enter vacations in survival mode—exhausted from work, caregiving, and endless to-do lists. What if this year looked different?

Before your trip even begins, ask yourself:

Which type of rest have I been neglecting?
What does my body/mind/spirit most need this summer?
How can I build moments of renewal into my vacation plans?

Try journaling your reflections. Talk to a trusted friend or spiritual director. Even a few simple shifts in awareness can open the door to a more restorative summer.

Rest Isn’t Lazy. It’s Sacred.

Whether you’re traveling far or staying close to home, this summer is an opportunity to restore what’s been depleted. As Crosswell et al. (2023) explain, rest—especially contemplative rest—activates our body’s natural healing mechanisms. It makes space for peace, presence, and joy.

So don’t just plan your summer around places to go. Plan for who you want to become while you're there.

References

Dalton-Smith, S. (2017). Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity. FaithWords.
Asp, M. (2015). Rest: A Health-Related Phenomenon and Concept in Caring Science. Global Qualitative Nursing Research, 2, 2333393615583663. https://doi.org/10.1177/2333393615583663
Crosswell, A. D., et al. (2023). Deep rest: An integrative model of how contemplative practices combat stress and enhance the body’s restorative capacity. Psychological Review. https://doi.org/10.1037/rev0000453
Epel, E. (2024, April). The science of deep rest: A gateway to sustained wellness. Psychology Today. Link