April 8, 2025

The Role of Rest in Nervous System Repair

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Season 4

In this episode of The Women’s Mental Health Podcast, we explore the overlooked yet powerful role of rest in repairing the nervous system—especially for women navigating ADHD, burnout, and emotional overwhelm. Join Randi Owsley, LMSW, and Jessica Bullwinkle, LMFT, two licensed psychotherapists with 23 years of expertise in women's mental health, as they dive into the science behind deep rest, how sleep impacts emotional regulation in ADHD, and why doing less might be your most effective coping tool. Whether you're exhausted, stuck in survival mode, or struggling with self-identity, this episode is a must-listen for anyone seeking healing through rest and recovery. 

Get valuable information on The Role of Rest in Nervous System Repair—a deep dive into why sleep, stillness, and doing nothing can be essential parts of the healing process. Learn powerful coping skills and tools you can use to rebuild emotional resilience and navigate stress with greater ease. Find practical, heart-centered resources to help manage burnout, overwhelm, and neurodivergent challenges, all while honoring your need for rest and recovery. Whether you're healing from trauma, managing ADHD, or simply feeling stretched too thin, this episode supports your journey toward #WomensMentalHealth, #HealingFromBurnout, and whole-body wellness. Because yes—#RestIsProductive, and it’s time we treated it that way.

In upcoming episodes we’re diving deeper into essential topics that support your healing and growth. You’ll hear conversations on ADHD eating disorders and rest cycles, deep rest for trauma healing, and restorative practices tailored to neurodivergent women. These episodes are designed to offer tangible self-care practices and deeper insight into the mind-body connection—because your healing matters, and rest is a vital part of that journey. 

FAQs

What is nervous system repair, and why is it important for women’s mental health?
How does rest help reset the nervous system?
What are common signs that your nervous system is overstressed?
Why do women struggle more with rest than men?
What are the best types of rest for nervous system healing?
How does poor sleep impact women’s mental health?
What’s the fastest way to calm an overstimulated nervous system?
How can busy women incorporate more rest into their lives?
How long does it take to repair an overstimulated nervous system?
Why is rest a radical act of self-care for women?
#NervousSystemRegulation #NervousSystemHealing #NervousSystemHealth #NervousSystemReset #AutonomicNervousSystem #ParasympatheticNervousSystem #SympatheticNervousSystem #HealthynervousSystem #NervousSystemSupport #rest
#SelfCare #SelfLove #Anxiety #Depression #Wellness #Mindfulness #Healing

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The Women’s Mental Health Podcast, hosted by licensed therapists Randi Owsley MSW and Jessica Bullwinkle LMFT, PMH-C, offers educational and entertaining mental health content. This is not therapy or a substitute for professional care. No therapeutic relationship is formed by listening or engaging. Some links may be affiliate links, which may earn us a small commission at no extra cost to you.

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If this episode resonated with you, we warmly welcome you to explore more empowering conversations on the Women's Mental Health Podcast. Each episode is designed to connect, educate, and uplift our strong and resilient listeners, just like you.

Together, we grow, learn, and empower one another. Together, we break stigmas.

#Empowerment, #MentalHealth, #BreakTheStigma

WEBVTT

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Welcome back to the women's mental health podcast.

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I'm randy.

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I'm And I'm Jess.

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And we are two licensed psychotherapists, and this is a safe space where we talk about mental health, well being, and strategies for coping with life's challenges.

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And how all of this is normal, and you are not alone.

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Today we're diving into a topic that is essential for your mental health and ours, yet so often overlooked.

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Rest.

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We're talking about the role of rest in your nervous system, repair, the power of sleep, and deep rest, and why sometimes doing absolutely nothing is the best medicine.

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Yes, that is so true.

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So often as women, we are expected to do it all, career, families, social life, self-improvement, but without rest.

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Our nervous system never gets the chance to rest, and that can lead to burnout, anxiety, and even chronic health issues.

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Exactly.

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So today we're going to break it all down.

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What rest actually means.

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The types of rest that help the nervous system recover, how a lack of rest impacts women's mental health, and of course strategies to incorporate more rest into your life.

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So find

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us in more information at women's mental health podcast.com.

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Have you ever had these thoughts?

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What is nervous system repair and why is it important for women's mental health?

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How does rest actually help reset the nervous system?

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What are common signs that your nervous system is overstressed?

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Why do women struggle more with rest than men?

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'cause we do more.

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What are the best types of rest for nervous system healing?

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How does poor sleep impact women's mental health?

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What's the fastest way to calm on overstimulated nervous system?

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How can busy women incorporate more rest

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into their life?

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How long?

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Does it actually take to repair an overstimulated nervous system?

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That's actually a really good system.

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Question.

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Yeah.

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That's so huge.

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Why is rest a radical act of self-care for women?

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It shouldn't

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be radical, but it needs to be because we're, we're ignoring it.

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Exactly.

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Let's start with the basics.

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When we talk about rest, we're not just talking about sleep.

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Yes, sleep is crucial, but rest is an activity or lack of an activity that allows the nervous system to recover and reset.

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This includes deep sleep, quiet time, meditation, gentle movement, and even something as simple as daydreaming or staring out the window.

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I love to stare out the window.

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Yeah, like zone out.

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There's nothing wrong with that.

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No.

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There's nothing wrong with daydreaming either.

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Like some of my best.

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Business ideas and things come daydreaming.

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And Dale.

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Yeah.

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There's actually, we have all these people that walk their dogs and I'm always watching them.

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Mm-hmm.

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And I feel like I've got this family that I've seen grow up over the last five years.

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It's so funny, but you don't, funny.

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Don't really know them, but I don't know them at all.

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But I've seen her pregnant, I've seen her with the baby, I've seen her with now her toddler and her dog.

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And I'm always.

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I finally said something one day I am like, I know I sound creepy, but like I work right there and there's my window.

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I said, I feel like, know I've seen you grow up.

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He's, gotten so big.

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So the reason we're Talking about rest is that Randy and I intentionally took a rest, the last what, four or five weeks?

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Mm-hmm.

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We just said, it is time for us to rest and really just

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reset.

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Ourselves Reset.

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Yes.

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Yeah.

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Take a step back, like reevaluate everything.

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And come back refreshed.

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And it's so important because we live in a cultural that glorifies the hustle.

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Oh, busy.

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That glorify being busy, busy, busy.

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Which is actually, a glorified trauma response.

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Yes.

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Our.

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Nervous system has two main branches, sympathetic, which is our fight or flight mode, and parasympathetic, which is our rest and digest mode.

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If we are constantly in fight or flight mode, our body never stops.

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It never gets a chance.

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To heal, repair, or regulate your emotions,

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and that's huge right there.

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You're running on

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empty, you're running your body and your mind

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down, especially if you're ru, you're regulating emotions.

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That is such a huge thing because if we can't regulate our emotions, oh my God, everything is going to go to shit,

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right?

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So let's talk about the things that are gonna go to shit.

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So this can really worsen conditions if you already have them or create.

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New conditions like this.

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Exactly.

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'cause if we live in a constant state of stress, which is that fight or flight, it's going to make things worse.

00:04:36.146 --> 00:04:38.336
So Randy, what are some of the things that's gonna make worse?

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Anxiety disorders, depression.

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PTSD, any type of trauma related disorders.

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A DHD.

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Chronic fatigue syndrome, insomnia and sleep disorders, burnout, burnout, burnout, emotional exhaustion, autoimmune conditions.

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When you are not rested or your body is constantly stressed, it increases inflammation in your body.

00:05:02.564 --> 00:05:05.985
And the other thing too is if you have post-concussion syndrome.

00:05:06.214 --> 00:05:06.995
Mm, that's interesting.

00:05:06.995 --> 00:05:07.115
If

00:05:07.115 --> 00:05:10.055
you have a concussion, you have to rest.

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Your body will not heal and your mind will not heal unless you rest.

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And this is what I

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mean.

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It's huge.

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That's huge.

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And also what's so important too for women is hormonal fluctuations.

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That makes it even harder to get rest.

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Yeah.

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When we're cycling or on our period or ovulating.

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And if you have a condition like PMDD, premenstrual dysphoric disorder or postpartum depression, or peri-menopausal related issues, I.

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This is all gonna impact how well we are resting and recovering our body.

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'cause just those three alone that you named, we are not resting.

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No.

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When you're perimenopausal, you can't sleep at night.

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No.

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You have really bad insomnia, right?

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Yeah.

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When you have postpartum, you are not sleeping anyway'cause nobody else is sleeping in the house.

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And if you have PMDD, well you know you're probably not sleeping there either'cause you're raging through the house.

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So lack of rust just doesn't make us feel tired.

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It actually alters our brain function.

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Research shows that sleep deprivation affects our prefrontal cortex, which is responsible for our decision making, our emotional regulation, and our impulse control.

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So if you're wondering why you have no impulse control, you're crying over everything, or you're angry over everything, or you're making horrible decisions.

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Well, you're probably not sleeping very well.

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Yeah, and when we're not rested, we're more likely to, to feel overwhelmed, irritable, and struggle with focusing and concentration.

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So for women, this often translates into feelings of guilt.

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We feel like we are failing if we're not productive all the time.

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I don't know how many women say, I have to get this done before I can sit down.

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And you're like, wait, wait, wait.

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You have to get your entire list done before you can rest.

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'cause then you can actually rest.

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That makes no sense, right?

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Why aren't

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we resting so that we're.

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Fuel to do those things.

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Tackle'em.

00:07:05.084 --> 00:07:05.475
Exactly.

00:07:05.865 --> 00:07:07.394
cause rest isn't a luxury.

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It really is a necessity.

00:07:08.985 --> 00:07:09.194
Yeah.

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Why have we made it though?

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That it's a luxury?

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Like it's something that we Oh, I don't

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think we made it that way.

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Well, no, no.

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Media.

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I think society and society.

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A men, media and media Yeah.

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Makes it

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that it's a luxury

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because without Rest.

00:07:20.834 --> 00:07:21.524
Our butt.

00:07:21.584 --> 00:07:22.394
Butt buddy.

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Our butt, our bo,

00:07:23.850 --> 00:07:25.970
our our Touch the butt.

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I'm gonna touch the butt.

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Okay.

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Okay.

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Our body is.

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Stuck in survival mode, which increases cortisol levels and let's

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talk about that.

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That makes weight gain.

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Yes.

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Belly weight.

00:07:40.064 --> 00:07:40.065
Yes.

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Wide around your weight.

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Belly.

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Belly weight, the belly that you can't get rid of.

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Stress.

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Stress, yeah.

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And that leads to more anxiety, more mood swings, and even physical symptoms like headaches and digestive issues.

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Yeah.

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You think you, IBIS, you're like, oh,

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I'm gonna ship my pants.

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Oh no, it's, no, no, I just need to rest.

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So I don't do that.

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Yeah.

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And also studies are showing that women are more prone to insomnia and anxiety disorders than men because our brains tend to ruminate more, which is like cycle on thoughts over and over again, which is why rest isn't just about physical recovery, but it's also about our mental recovery too.

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We need to mentally.

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Reset.

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We need to pause.

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We need to give ourselves times to breathe.

00:08:24.399 --> 00:08:24.910
Exactly.

00:08:24.910 --> 00:08:27.339
And we're also not sleeping'cause we're sleeping with these old men.

00:08:27.550 --> 00:08:28.569
Oh, that sounds really awful.

00:08:28.779 --> 00:08:29.740
Who are snoring?

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They're sitting there and they're totally snoring away.

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Just over here getting herself a

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zaidie.

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She's like z.

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I don't even know what Azai is.

00:08:39.985 --> 00:08:40.196
No, she was laughing.

00:08:40.201 --> 00:08:40.794
Laughing.

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Yeah.

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Okay.

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Urban Dictionary, that stuff.

00:08:42.595 --> 00:08:43.075
Anyways,

00:08:43.495 --> 00:08:44.514
no, I'm afraid of that.

00:08:44.784 --> 00:08:49.134
Somebody sent me the blue waffles once that I did it, and I could never unsee that picture again.

00:08:49.644 --> 00:08:49.735
Oh no.

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I don't know what that is, but yeah, don't even do it.

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Don't do it.

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Don't do it.

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Okay.

00:08:51.955 --> 00:08:56.215
So how can we actually incorporate more rest into our

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lives, Randy?

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Number one, let's start with sleep.

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We need to prioritize a consistent sleep schedule, so reducing screen time before bed, creating a calm nighttime routine, and also your, what do they call it, your sleep hygiene.

00:09:12.184 --> 00:09:20.434
So like your room, like not having a lot of like electronics or lights or things in your room so that it's a comfortable, it's like a good temperature.

00:09:20.495 --> 00:09:22.384
I heard somebody today call it lamp time.

00:09:22.399 --> 00:09:22.460
Hmm.

00:09:23.120 --> 00:09:23.960
Never heard that before.

00:09:24.059 --> 00:09:25.440
I call it buttoning up the house.

00:09:25.440 --> 00:09:33.539
Well, my husband does buttoning up the house, but she said, oh, I heard it called lamp time, where you go through and you're turning on the lamps and you're shutting down the blinds.

00:09:33.539 --> 00:09:33.629
Mm-hmm.

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And you're making it look more like nighttime.

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Yeah.

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Because sometimes in the summer it's still 11 o'clock and bright out.

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So they called it lamp time.

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I was like, that's

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really cute.

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I like that.

00:09:44.214 --> 00:09:49.041
And then another important thing besides just sleep is really getting.

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Deep rest.

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So what does that look like?

00:09:51.413 --> 00:09:55.014
That is non sleep, rest, and that is different.

00:09:55.073 --> 00:10:07.464
Those are things like practicing yoga, doing breath work, mindfulness, meditation, or even just laying down for a few minutes in a quiet space can really help reset your nervous system.

00:10:07.903 --> 00:10:10.563
That's I'll be like, I'm just gonna go close my eyes for a few minutes.

00:10:10.624 --> 00:10:10.714
Mm-hmm.

00:10:10.953 --> 00:10:18.543
I don't think I'm actually sleeping, but I'm in that state between awake and sleep and I'm just being exactly where I'm at.

00:10:18.663 --> 00:10:23.104
Well, like one of my favorite like yoga poses is like the, at the end, like the dead man pose.

00:10:23.134 --> 00:10:23.254
Yes.

00:10:23.254 --> 00:10:31.783
Where you're just like laying there just kind of like communing, like with yourself and like in a calm space and you're just giving yourself that time and.

00:10:32.133 --> 00:10:37.503
You're giving yourself, I feel permission to do nothing, and that is such a powerful tool.

00:10:37.743 --> 00:10:39.993
It's okay to sit in silence.

00:10:40.113 --> 00:10:42.572
It's okay to let your mind wander.

00:10:42.572 --> 00:10:46.023
It's okay to take a break without feeling guilty.

00:10:46.023 --> 00:10:46.682
It is.

00:10:46.682 --> 00:10:52.509
And if you have a house that is loud, it is okay to also put on some white noise and just, I have

00:10:52.682 --> 00:10:55.503
noise canceling headphones that I have to put on.

00:10:55.503 --> 00:10:58.082
I'm like, if my kids know oh, okay, we need to.

00:10:58.388 --> 00:11:01.957
Back off because mom's about, she needs some downtime.

00:11:02.008 --> 00:11:07.857
Wait, and the other thing is, as you guys always know, boundaries, boundaries and boundaries, they're so important.

00:11:07.857 --> 00:11:09.057
They're so key.

00:11:09.327 --> 00:11:14.128
Saying no to things that drain your energy to people that drain your energy.

00:11:14.187 --> 00:11:14.278
Mm-hmm.

00:11:14.518 --> 00:11:19.557
Creating tech free zones and making rest a non-negotiable part of your schedule.

00:11:19.798 --> 00:11:22.947
It really helps maintain mental wellbeing.

00:11:23.638 --> 00:11:24.778
We need to remember.

00:11:24.993 --> 00:11:28.982
Rest isn't lazy, rest isn't selfish.

00:11:29.072 --> 00:11:30.842
It is necessary.

00:11:31.143 --> 00:11:38.043
Rest is necessary for mental clarity, for emotional resiliency, and for your long term health.

00:11:38.192 --> 00:11:39.003
Exactly.

00:11:39.003 --> 00:11:44.432
And I don't want you to think that you're letting people down because you're not, in order for us to take, you're

00:11:44.432 --> 00:11:45.363
caring for yourself.

00:11:45.393 --> 00:11:45.903
Yes.

00:11:46.023 --> 00:11:49.682
I can't care for other people if I don't take care of myself.

00:11:49.712 --> 00:11:49.802
Mm-hmm.

00:11:50.072 --> 00:11:51.993
And we are trained that as therapists.

00:11:52.018 --> 00:11:57.357
And that is what causes some of the burnout that we've been talking about is if you don't take care of yourself, right?

00:11:57.357 --> 00:12:01.827
But this is also what happens if you don't rest to your

00:12:02.067 --> 00:12:03.238
nervous system.

00:12:03.868 --> 00:12:10.618
So let's answer or have you ever thoughts just, we talked about this more in our previous podcast, but we'll go over it a little bit.

00:12:10.648 --> 00:12:15.477
What is nervous system repair and why is it so important for us as women?

00:12:15.868 --> 00:12:16.827
So the nervous system

00:12:16.827 --> 00:12:22.738
repair, it really helps our body and mind recover from stress and anxiety and burnout.

00:12:23.097 --> 00:12:27.898
Women, especially those juggling careers and caregiving and relationships.

00:12:27.927 --> 00:12:32.638
And when I say careers, I even mean stay at home moms because that is so much harder.

00:12:32.638 --> 00:12:32.639
That's,

00:12:32.727 --> 00:12:33.327
that's work.

00:12:33.357 --> 00:12:33.717
That is

00:12:33.927 --> 00:12:36.118
so that is a career right there.

00:12:36.307 --> 00:12:42.207
And what that is, is, we often experience chronic nervous system overload, which can lead to.

00:12:42.413 --> 00:12:50.812
All of the things like sleep issues and depression and anxiety and just feeling just like you're just vibing all the time.

00:12:50.842 --> 00:12:50.932
Mm-hmm.

00:12:51.173 --> 00:13:03.592
So when we can, prior, prior, ah, when we can prioritize rest, it's going to help regulate our stress hormones, which is going to improve our mood and boost our emotional resilience.

00:13:04.253 --> 00:13:06.472
So Randy, how does rest reset

00:13:06.472 --> 00:13:07.312
the nervous system?

00:13:07.793 --> 00:13:15.623
So rest actually activates your parasympathetic nervous system, which is your body's natural calm mode.

00:13:15.982 --> 00:13:19.342
This low lowers your cortisol, which is your stress hormone.

00:13:19.567 --> 00:13:23.317
Reduces inflammation and improves your mental clarity.

00:13:23.618 --> 00:13:34.388
Whether you are getting deep sleep, you're meditating, or you're simply doing nothing and rotting, rotting, intentional rest is key to repair your nervous system.

00:13:34.650 --> 00:13:39.331
So when I was pregnant, I would be laying on the couch and my husband would walk in and look at me all big and pregnant.

00:13:39.331 --> 00:13:41.341
And I'm like, excuse me, I'm growing a lung.

00:13:41.461 --> 00:13:42.451
What are you doing?

00:13:42.451 --> 00:13:42.510
Yeah.

00:13:42.961 --> 00:13:47.520
So instead of saying I'm resting or I'm taking time, I'm gonna start selling people.

00:13:48.046 --> 00:13:52.155
I am lowering my cortisol levels right now, so I need some me time.

00:13:52.186 --> 00:13:53.086
I'm resetting

00:13:53.115 --> 00:13:54.346
my nervous system.

00:13:54.436 --> 00:13:54.676
Exactly.

00:13:54.676 --> 00:13:55.005
Back off.

00:13:55.365 --> 00:13:55.576
Yeah.

00:13:55.666 --> 00:13:57.225
I am resetting my nervous system.

00:13:57.225 --> 00:13:58.755
This is really important.

00:13:59.773 --> 00:14:04.993
So what are common signs that our nervous system is overstressed and overwhelmed.

00:14:06.442 --> 00:14:09.773
Women's nervous systems can become stuck in overdrive.

00:14:09.773 --> 00:14:11.123
I know mine gets stuck there.

00:14:11.123 --> 00:14:12.653
I know yours gets stuck there.

00:14:12.653 --> 00:14:12.743
Mm-hmm.

00:14:13.102 --> 00:14:19.582
And it leads to symptoms that are trouble sleeping or waking up exhausted when you're like, gosh.

00:14:19.582 --> 00:14:20.182
You're like, what?

00:14:20.182 --> 00:14:22.192
I slept, why am I still tired?

00:14:22.222 --> 00:14:22.883
Exactly.

00:14:22.883 --> 00:14:24.923
It's like our high schoolers, why am I so tired?

00:14:24.923 --> 00:14:25.732
I slept.

00:14:25.732 --> 00:14:26.123
You're like, Ugh.

00:14:26.332 --> 00:14:27.052
'cause you're stressed.

00:14:27.052 --> 00:14:27.832
'cause of finals.

00:14:27.863 --> 00:14:27.982
Mm-hmm.

00:14:28.232 --> 00:14:30.212
Constantly feeling overwhelmed or.

00:14:30.587 --> 00:14:31.457
Irritable.

00:14:31.607 --> 00:14:31.668
Yeah.

00:14:31.668 --> 00:14:38.067
Or having anxiety that chronic fatigue or that brain fog, fog, brain fog is when you're like, what is the name of that stuff?

00:14:38.067 --> 00:14:40.048
You stick on that sticky stuff like tape.

00:14:40.048 --> 00:14:40.107
Yeah.

00:14:40.418 --> 00:14:42.248
I often wonder too, if.

00:14:42.638 --> 00:14:57.018
Having your nervous system like this and such high overdrive all the time will eventually lead to memory issues when we're older down the road too, because we see more and more people, having Alzheimer's and things like that.

00:14:57.018 --> 00:14:59.957
So I'm interested to see the long term effects of it

00:15:00.077 --> 00:15:00.918
and think about it on our

00:15:00.918 --> 00:15:03.018
mind'cause we're not resting our minds.

00:15:03.028 --> 00:15:04.018
Well, and think about it.

00:15:04.018 --> 00:15:08.398
So many women now are going through perimenopause, what, almost 10 years earlier.

00:15:08.398 --> 00:15:08.488
Yes.

00:15:08.488 --> 00:15:09.778
Than our grandparents.

00:15:09.807 --> 00:15:10.227
Yeah.

00:15:10.258 --> 00:15:11.097
Maybe.

00:15:11.158 --> 00:15:19.347
Well, grandmothers, but maybe we are going to perimenopause early because we're constantly stuck in this Stress.

00:15:19.347 --> 00:15:20.697
Stress and our nervous system.

00:15:20.697 --> 00:15:21.957
It's changing our hormones too, and it's change.

00:15:22.018 --> 00:15:24.597
Oh, that's an, that would be an interesting study.

00:15:24.988 --> 00:15:30.388
The other thing is digestive issues like bloating, nausea, GI stuff.

00:15:30.388 --> 00:15:30.687
Yeah, like

00:15:30.687 --> 00:15:31.888
acid reflux.

00:15:31.893 --> 00:15:32.732
Things like that.

00:15:32.763 --> 00:15:33.062
Right?

00:15:33.092 --> 00:15:34.982
Bubble, gut, all those things.

00:15:34.982 --> 00:15:37.413
And then just feeling wired, but tired at night.

00:15:37.442 --> 00:15:37.562
You

00:15:37.562 --> 00:15:39.722
just can't come down Exactly.

00:15:39.722 --> 00:15:40.383
To sleep.

00:15:40.413 --> 00:15:41.222
Exactly.

00:15:41.253 --> 00:15:47.342
So if you are relating to this, your nervous system might be overstimulated and need a true reset.

00:15:47.732 --> 00:15:50.852
Now, why do we think women struggle more?

00:15:51.363 --> 00:15:52.562
With this than men.

00:15:52.863 --> 00:15:53.793
We know they do.

00:15:53.822 --> 00:15:57.332
Besides, they're snoring, besides the fact that they can snore away, they can sleep

00:15:57.332 --> 00:15:57.962
through anything, they

00:15:57.962 --> 00:15:59.283
can sleep through anything.

00:15:59.493 --> 00:16:14.352
There are studies that show women are more prone to insomnia, anxiety disorders due to the higher mental load that we have, which is managing work and family and the emotional labor keeping, yeah, that kin keeping are fluctuating hormones.

00:16:14.352 --> 00:16:17.023
PMS, postpartum, perimenopause.

00:16:17.258 --> 00:16:18.908
Ovulation, all of that.

00:16:18.908 --> 00:16:24.158
And then these, this pressure that we put on ourselves and that we allow society to put on us.

00:16:24.368 --> 00:16:24.457
Yeah.

00:16:24.548 --> 00:16:25.717
About doing it

00:16:25.748 --> 00:16:26.107
all.

00:16:26.138 --> 00:16:26.347
Yeah.

00:16:26.347 --> 00:16:31.687
That we have to be everything to everybody and we're not meeting certain standards.

00:16:31.748 --> 00:16:32.317
Exactly.

00:16:32.317 --> 00:16:37.837
And then because we're not meeting it, we try to be perfect because we can't even prioritize what to do, so we're gonna do all of it.

00:16:37.837 --> 00:16:38.467
Perfect.

00:16:38.557 --> 00:16:38.677
Mm-hmm.

00:16:39.248 --> 00:16:45.852
So again, rest is not a luxury, it's a necessity for mental clarity, emotional wellbeing, and long-term health.

00:16:46.508 --> 00:16:48.980
So Randy, what are the best types of rest for nervous

00:16:48.980 --> 00:16:49.791
system healing?

00:16:50.138 --> 00:16:53.227
Okay, and again, rest encompasses many things.

00:16:53.227 --> 00:16:55.597
When we're talking about it here, it's not just sleep.

00:16:55.788 --> 00:16:59.028
We as women need physical rest, which is deep sleep.

00:16:59.058 --> 00:17:01.188
Napping, stretching.

00:17:01.308 --> 00:17:02.119
I love naps.

00:17:02.178 --> 00:17:02.239
Yeah.

00:17:02.298 --> 00:17:03.558
Rem sleep.

00:17:03.918 --> 00:17:08.868
We need mental rest, which is meditation, journaling, daydreaming.

00:17:08.874 --> 00:17:09.308
I thought you were gonna

00:17:09.308 --> 00:17:09.999
say day drinking.

00:17:10.568 --> 00:17:10.959
Whatever.

00:17:11.169 --> 00:17:11.828
No, no, no, no.

00:17:11.828 --> 00:17:12.338
Don't do that.

00:17:12.338 --> 00:17:14.259
That's not, that is not good for your nervous system.

00:17:14.259 --> 00:17:15.759
Sensory rust, which is.

00:17:15.788 --> 00:17:19.628
Quiet time, like downtime, nature walks.

00:17:19.659 --> 00:17:21.489
Oh, walking in the grass Like we to do.

00:17:21.489 --> 00:17:21.548
Yeah.

00:17:21.548 --> 00:17:23.919
Uhhuh barefoot in the grass and just resetting.

00:17:23.919 --> 00:17:24.308
Yeah.

00:17:24.308 --> 00:17:28.239
And that resets your, not only your mind, but your body too, and emotional rest.

00:17:28.239 --> 00:17:32.949
So deep conversations, time with friends and family therapy.

00:17:33.189 --> 00:17:37.148
So when you can find a balance between active and passive rest.

00:17:37.513 --> 00:17:42.973
That is an important key to helping your nervous system repair over the long term.

00:17:43.473 --> 00:17:48.094
Jess, how can poor sleep impact our mental health?

00:17:48.483 --> 00:17:50.284
Ooh, lack of quality.

00:17:50.284 --> 00:17:55.114
Sleep can increase again, anxiety and depression and brain fog.

00:17:55.114 --> 00:17:58.114
And most of us who are going through concentration at work and stuff, right?

00:17:58.503 --> 00:17:58.624
Yeah.

00:17:58.683 --> 00:18:02.284
And if you're already going through perimenopause, that brain fog is real.

00:18:02.284 --> 00:18:02.943
It's bad.

00:18:03.003 --> 00:18:03.933
It's really bad.

00:18:03.993 --> 00:18:04.503
Yes.

00:18:04.773 --> 00:18:06.423
Sleep is when you're nervous.

00:18:06.443 --> 00:18:12.084
System detoxes repairs your neurons and regulate stress hormones.

00:18:12.689 --> 00:18:16.499
Prioritizing sleep hygiene, like a consistent bedtime routine.

00:18:16.528 --> 00:18:18.298
No screens before bed.

00:18:18.298 --> 00:18:22.618
And a cool dark room can make a huge difference.

00:18:22.739 --> 00:18:27.838
And if you have somebody snoring, this is why so many people, they've got separate bedrooms.

00:18:27.868 --> 00:18:27.959
Mm-hmm.

00:18:28.229 --> 00:18:29.849
They're like, if you ain't gonna wear A-C-P-A-P.

00:18:29.989 --> 00:18:30.739
Cool buddy.

00:18:30.739 --> 00:18:32.209
You can go sleep in a different room.

00:18:32.209 --> 00:18:33.858
Or I'm gonna go sleep in a different room.

00:18:33.858 --> 00:18:34.999
Doesn't mean I don't love you.

00:18:35.239 --> 00:18:39.048
It just means I need to prioritize my sleep because you are killing me.

00:18:39.048 --> 00:18:39.394
Yeah, my health, my

00:18:39.398 --> 00:18:39.949
wellbeing and

00:18:39.949 --> 00:18:40.398
everything.

00:18:40.398 --> 00:18:41.388
Exactly.

00:18:41.719 --> 00:18:46.068
So Randy, what is the fastest way to calm an overstimulated nervous system?

00:18:46.098 --> 00:18:47.449
'cause this is huge right here.

00:18:47.479 --> 00:18:50.088
So if you're feeling overwhelmed or burnt out.

00:18:50.088 --> 00:18:52.953
These are some quick nervous system resets.

00:18:53.584 --> 00:18:54.604
Deep breathing.

00:18:54.604 --> 00:19:01.538
You can try the 4, 7, 8 technique yoga or doing a guided relaxation through it.

00:19:02.229 --> 00:19:04.328
Spending five minutes in nature.

00:19:04.388 --> 00:19:04.719
Yes.

00:19:04.719 --> 00:19:05.828
Just go outside.

00:19:05.828 --> 00:19:07.209
Especially if it's cold.

00:19:07.509 --> 00:19:09.249
Go outside and take a deep breath.

00:19:09.278 --> 00:19:14.919
It sounds so weird, but like when I'm anxious I will go outside and break up boxes if it's cold outside.

00:19:14.919 --> 00:19:15.009
Mm-hmm.

00:19:15.699 --> 00:19:20.949
Because what that does, it just kind of like takes my body and goes, oh, let's get out of whatever we were just doing.

00:19:20.949 --> 00:19:21.880
Yeah, just get like shock up and

00:19:21.884 --> 00:19:21.923
move.

00:19:21.939 --> 00:19:22.388
Yeah.

00:19:22.659 --> 00:19:24.848
Listen to some calming music.

00:19:25.193 --> 00:19:28.624
Lie down in silence for, 10 minutes.

00:19:29.044 --> 00:19:34.743
Or also something too that can sometimes help too is maybe like eating like a sour candy or something like sucking on it.

00:19:34.749 --> 00:19:34.788
Yes.

00:19:34.788 --> 00:19:42.544
It, it's the, sweetened kind of sourness of it that kind of can snap you out of like you're having, like an anxiety attack and you need to reset.

00:19:42.824 --> 00:19:48.523
These practices signal safety to your brain, helping your nervous system shift from stress to calm.

00:19:48.673 --> 00:20:02.428
This is also the bubbles go blow bubbles, This is getting yourself to breathe, getting yourself to relax, getting yourself to just remember that we are not meant and we are not built to be in this fight or flight.

00:20:02.472 --> 00:20:03.643
All the time.

00:20:03.643 --> 00:20:06.252
This is, we are, this isn't okay anymore.

00:20:06.313 --> 00:20:07.212
This is not okay.

00:20:07.242 --> 00:20:07.782
So just

00:20:07.782 --> 00:20:11.083
how can busy women incorporate more rest into their lives?

00:20:11.453 --> 00:20:15.443
Oh my gosh, I have so many snarky responses right now that I'm just not gonna do it.

00:20:15.449 --> 00:20:16.344
Let's not, let's, let's, let's.

00:20:16.344 --> 00:20:21.023
So even if you can't take a long break,'cause that's what I hear all the time is I don't have time.

00:20:21.023 --> 00:20:21.804
I don't have time.

00:20:21.804 --> 00:20:26.903
It doesn't have to be the big bougie, it's the microdosing of things we've talked about that before.

00:20:26.903 --> 00:20:30.054
Is schedule a 10 minute rest block in your day.

00:20:30.364 --> 00:20:31.098
If you're at work.

00:20:31.308 --> 00:20:36.199
Go take a 10 minute walk around the building just to get out of whatever that vibe is.

00:20:36.229 --> 00:20:36.318
Mm-hmm.

00:20:36.578 --> 00:20:40.719
Learn to say no to over commitments and do it without guilt.

00:20:40.749 --> 00:20:43.118
It's okay to say no, that doesn't work for me.

00:20:43.118 --> 00:20:44.078
No, thank you.

00:20:44.348 --> 00:20:46.959
Appreciate you thinking of me, but I'm going to pass.

00:20:47.378 --> 00:20:52.689
Taking mindful moments, that is things like slowly slipping your tea.

00:20:53.034 --> 00:20:55.253
Deep breaths before meetings.

00:20:55.324 --> 00:20:59.223
Taken the long way park farther away so you can do a further walk.

00:20:59.451 --> 00:21:04.221
These small moments of intentional rest can have a huge impact on your nervous system.

00:21:05.480 --> 00:21:08.661
Randy, how long does it take to repair an overstimulated nervous system?

00:21:08.691 --> 00:21:09.441
'cause that's huge.

00:21:09.441 --> 00:21:09.830
I wanna

00:21:09.830 --> 00:21:10.490
know how long.

00:21:10.881 --> 00:21:18.500
Well, the nervous system does not heal overnight, but consistent rest can make a difference within a few weeks to months.

00:21:18.740 --> 00:21:30.230
The key is to reduce your daily stress, improve your quality sleep, and build up these restorative practices into your life and daily routine.

00:21:30.486 --> 00:21:32.945
So that you can continue to heal.

00:21:33.395 --> 00:21:42.306
And even if you have a setback, just keep trying to move forward with this because it's better than doing nothing and living in that constant fight or flight mode.

00:21:42.365 --> 00:21:42.996
Exactly.

00:21:42.996 --> 00:21:47.645
And we don't need you to wake up tomorrow and go, okay, tomorrow I'm gonna be perfect and do all of this right.

00:21:47.705 --> 00:21:50.090
Add in one thing, one small thing, one thing.

00:21:50.096 --> 00:21:50.135
Yeah.

00:21:50.165 --> 00:21:52.925
And when you get that going and you're like, cool, I can do another.

00:21:53.026 --> 00:21:54.165
Small thing, right?

00:21:54.195 --> 00:21:59.026
If it's stretching, if it, whatever it is, if you're in the elevator and you start to stretch, go for it.

00:21:59.086 --> 00:22:01.605
Whatever makes you feel better.

00:22:01.955 --> 00:22:05.462
So Why is REST a radical act of self-care for women?

00:22:05.999 --> 00:22:06.689
Because the

00:22:06.689 --> 00:22:13.063
world glorifies busyness, busy, busy, busy, busy, busy, and rest is a resistance.

00:22:13.093 --> 00:22:14.653
So let's start a rest.

00:22:14.653 --> 00:22:15.553
Resistance.

00:22:15.823 --> 00:22:20.022
We need to prioritize rest because it's an act of self-care.

00:22:20.053 --> 00:22:24.492
It's an act of self-worth and of self-preservation.

00:22:24.823 --> 00:22:26.772
Women deserve to rest.

00:22:27.028 --> 00:22:32.397
Without guilt, without shame, without justification, and without apology.

00:22:32.847 --> 00:22:37.528
We should do like a, like instead of a sit-in, we're gonna protest a rest in, we're gonna have a rest in.

00:22:37.528 --> 00:22:39.417
Everybody just needs to lay and do nothing.

00:22:39.417 --> 00:22:40.438
I always have said

00:22:40.438 --> 00:22:52.013
that because we've done like yoga seminars and stuff before and I'm like, we should just do one where we just lay there and nap because we're giving ourselves just the time to do it and we don't.

00:22:52.078 --> 00:22:53.818
Do it like enough.

00:22:53.848 --> 00:22:54.269
We don't.

00:22:54.269 --> 00:22:56.999
In fact, a couple weeks ago I got with Randy'cause I was like, let's record.

00:22:56.999 --> 00:22:58.078
And then I was like, you know what?

00:22:58.409 --> 00:22:59.128
I'm tired.

00:22:59.338 --> 00:23:00.598
And she's like, me too.

00:23:00.598 --> 00:23:05.338
And I think we just hung out and we just chatted and just enjoyed the moment.

00:23:05.534 --> 00:23:08.953
And it was okay'cause we were still doing our rest.

00:23:08.953 --> 00:23:09.193
We were

00:23:09.193 --> 00:23:11.260
still recovering and recouping.

00:23:11.260 --> 00:23:11.381
Yeah.

00:23:11.381 --> 00:23:13.721
We were spending time in like deep conversation.

00:23:13.721 --> 00:23:17.290
We needed time to connect with each other and fix our nervous system.

00:23:17.290 --> 00:23:18.401
Yeah, exactly.

00:23:18.641 --> 00:23:25.570
So if there's one takeaway from today's episode, it's that rest is not something that is lazy.

00:23:25.925 --> 00:23:32.016
It is essential for your mental health, for your emotional regulation and your overall being wellbeing.

00:23:32.046 --> 00:23:36.365
It is essential to your success, to your family, to your relationship.

00:23:36.365 --> 00:23:37.596
Bingo, everything.

00:23:37.596 --> 00:23:39.516
It is the key to everything.

00:23:39.516 --> 00:23:42.036
It is the foundation of our lives.

00:23:42.431 --> 00:23:44.320
And we have to take that more,

00:23:44.830 --> 00:23:47.530
more importantly, more.

00:23:47.530 --> 00:23:48.760
We have to put our, we have to

00:23:48.760 --> 00:23:50.080
take it more seriously.

00:23:50.080 --> 00:23:50.351
Thank

00:23:50.351 --> 00:23:50.530
you.

00:23:50.530 --> 00:23:51.371
That's the word I'm looking for.

00:23:51.371 --> 00:23:52.060
And stop

00:23:52.121 --> 00:23:54.221
putting ourselves on the back burner.

00:23:54.310 --> 00:23:54.730
Always.

00:23:54.760 --> 00:23:56.500
We always put ourselves last.

00:23:56.500 --> 00:24:00.310
It's like when my daughter walks out on a Wednesday morning and she's like, can you dry my hair?

00:24:00.310 --> 00:24:02.230
I'm like, I could dry your hair, or I could take a shower.

00:24:02.246 --> 00:24:06.296
Yeah, I've started saying, I'm no longer gonna dry your hair Wednesday mornings.

00:24:06.296 --> 00:24:07.346
I need to go take a shower.

00:24:07.346 --> 00:24:07.405
Yeah.

00:24:07.465 --> 00:24:11.066
Because I kept putting myself back and then I was like, oh, I really needed a shower.

00:24:11.066 --> 00:24:11.336
Well, that was

00:24:11.336 --> 00:24:13.165
like what was it like a year and a half ago?

00:24:13.229 --> 00:24:18.229
I kept having this sharp pain, like in my chest and thinking it's just like heartburn.

00:24:18.229 --> 00:24:19.278
It's just heartburn.

00:24:19.278 --> 00:24:21.019
Like for six months, I'm like, Ugh.

00:24:21.048 --> 00:24:21.858
And then I was like.

00:24:22.084 --> 00:24:23.314
Something's really wrong.

00:24:23.374 --> 00:24:25.683
And I was like, I think I should go get this checked out.

00:24:25.683 --> 00:24:30.094
And then they're like, you need to have your gallbladder amount out immediately.

00:24:30.094 --> 00:24:31.743
We need to have emergency surgery.

00:24:31.743 --> 00:24:33.213
And it's like blocking all sorts of things.

00:24:33.213 --> 00:24:37.743
And I had put off this pain for six months thinking like I was being ridiculous.

00:24:37.743 --> 00:24:37.894
And

00:24:37.894 --> 00:24:43.173
if you've ever had gallbladder pain, I was like, how the hell did you not know you were having that pain?

00:24:43.173 --> 00:24:46.189
Yeah, I had it and I thought I was going to keel over and die.

00:24:46.189 --> 00:24:46.429
I have

00:24:46.429 --> 00:24:50.728
a, and that's the thing about women though, is that we have a high pain tolerance too.

00:24:50.728 --> 00:24:50.729
Yeah.

00:24:50.893 --> 00:24:52.333
I think, think we learn to ignore things.

00:24:52.732 --> 00:24:52.893
Yes.

00:24:52.893 --> 00:24:56.157
I was like, we learned to minimize going, no, no, this is much more important.

00:24:56.157 --> 00:24:58.137
We make ourselves, I don't have smaller and minimize

00:24:58.137 --> 00:24:59.938
our issues and our problems and our pain,

00:24:59.988 --> 00:25:08.538
If you're feeling burnt out, anxious or emotionally exhausted, or you are minimizing the pain in your life or in what is going on with you, mm-hmm.

00:25:08.807 --> 00:25:11.688
It might not be because you're not doing enough.

00:25:11.718 --> 00:25:17.268
It might be because you are doing too much and not resting enough.

00:25:17.327 --> 00:25:19.008
There is something about rotting.

00:25:19.182 --> 00:25:21.012
That is so healthy for us,

00:25:21.042 --> 00:25:21.522
right?

00:25:21.823 --> 00:25:23.742
So thank you for joining us today.

00:25:23.742 --> 00:25:29.202
If this episode resonated with you, make sure to subscribe, share, and leave us a review.

00:25:29.593 --> 00:25:34.393
And as always, take care of yourself and we'll see you next time on the Women's Mental Health Podcast.

00:25:34.482 --> 00:25:34.992
Bye.