Taking a Break: Why Rest is Essential for Mental Health

Cecilia Mannella
Sep 12
6 min read

You collapse into bed at the end of another packed day, mentally scrolling through tomorrow's endless to-do list. Sound familiar? Between work demands, family responsibilities, and that constant pressure to "do more," many of us have forgotten how to simply... stop. Here in Abbotsford, we see so many clients who wear their exhaustion like a badge of honour, believing that constant busyness equals success. If you're nodding along, wondering when you last took a real break without guilt, you're definitely not alone. Rest is Essential for Mental Health—so why not start now?

Doom scrolling because of anxiety and disconnect.

What is a "Real" Break? Taking regular breaks is essential for mental health because your brain needs downtime to process experiences, regulate emotions, and restore energy—just like your body needs rest after physical exercise. Real breaks involve stepping away from productivity, technology, and mental stimulation to allow your mind to reset and recharge. Without adequate rest, you may experience increased irritability, memory problems, and difficulty managing emotions—all signs that your brain is overloaded. Understanding that breaks are a necessity, not a luxury, is the first step toward better mental wellness and sustainable daily functioning.

What is Always-On Culture?

We regularly witness the toll that our "always-on" culture takes on mental health. The guilt you feel when you're not being productive, the anxiety about slowing down, the belief that rest equals laziness—these feelings are incredibly common and completely understandable. What you're experiencing isn't a personal failing; it's a natural response to a culture that has forgotten the value of genuine rest.

When Your Brain Can't Keep Up Anymore

Your brain processes millions of interactions every single day—noticing, analyzing, creating meaning, and storing information. This incredible system requires enormous amounts of energy to function at its best, yet we often take it completely for granted. We expect our minds to run at full capacity indefinitely, without the rest periods that every complex system needs.

The signs that your brain is overwhelmed often show up gradually: you might find yourself more short-tempered than usual, struggling to remember things that used to be automatic, or feeling emotionally reactive to situations that wouldn't normally bother you. These aren't character flaws—they're your brain's way of signalling that it needs a break.

Pro Tip: Think of mental rest the same way you think about sleep for your body. Just as you wouldn't expect to function well without adequate sleep, your mind can't process effectively without regular downtime.

I Feel Guilty When I'm Not Being Productive

This guilt is so common that it deserves its own conversation. Somewhere along the way, many of us internalized the message that our worth is tied to our productivity, that taking a break means we're lazy or uncommitted. This belief system is not only untrue—it's actively harmful to your mental health.

Taking a break isn't about giving up or checking out of life. It's about creating space for your brain to slow down enough to make sense of everything it's been processing. During these quieter moments, your mind can connect dots, process emotions, and restore the energy needed for clear thinking and emotional regulation.

What you can try instead of fighting the guilt:

● Remind yourself that rest is a biological necessity, not a moral failing

● Notice how you feel after taking genuine breaks—clearer? More patient? More creative?

● Practice saying "I'm taking care of my mental health" instead of "I'm being lazy"

● Remember that sustainable productivity actually requires regular rest periods

What Does a Real Break Actually Look Like?

What Does a Real Break Actually Look Like?

Here's where many of us get confused. Scrolling social media, watching intense documentaries, or "multitasking" while eating lunch aren't actually breaks for your brain. Real breaks involve stepping away from stimulation and allowing your mind to truly rest.

Meaningful break activities include:

● Getting outside— No phones: Fresh air & nature calm your nervous system

● Walking in silence: No podcasts, music, or phone calls—just you and your surroundings

● Taking a bath: The warm water and quiet environment signal your body and mind to relax

● Reading something enjoyable: Choose books that bring you pleasure

● Connecting with friends face-to-face: Laughter & genuine conversation are incredibly restorative

● Spending time in nature: Even short periods outdoors can significantly reduce stress hormones

The key is choosing activities that don't require your brain to work, analyze, or produce anything.

Starting Small When Everything Feels Urgent

If the idea of taking breaks feels impossible because of your schedule or responsibilities, start smaller than you think you need to. Even five minutes of genuine rest can begin to shift your nervous system toward calm.

You might try:

● Taking three deep breaths before starting your next task

● Stepping outside for two minutes between meetings

● Eating one meal without any distractions

● Spending five minutes looking out a window

● Having one conversation without multitasking

Remember, the goal isn't to add more pressure to your life by creating the "perfect" break routine. It's about finding small moments of genuine rest that feel sustainable for your current

FAQ'S

How do I know if I actually need a break, or if I'm just being lazy?

If you're asking this question, you likely need a break. Signs that your brain is overloaded include increased irritability, difficulty concentrating, memory problems, feeling overwhelmed by normally manageable tasks, or physical symptoms like headaches or tension. Rest is a biological necessity, not a moral choice, and recognizing your need for downtime shows self-awareness, not laziness.

What if I can't afford to take time off work or reduce my responsibilities?

Taking breaks doesn't necessarily mean taking time off work. It can mean stepping away from your desk for five minutes, eating lunch without checking emails, or having one conversation without multitasking. The goal is finding small pockets of genuine rest within your existing schedule rather than adding more pressure to change everything at once.

How can I take a break when my mind keeps racing even during rest time?

Racing thoughts during attempted rest times are common and often indicate that your nervous system is in overdrive. Start with very short break periods and consider activities that naturally slow your mind, like gentle movement, focusing on your breath, or spending time in nature. If persistent racing thoughts interfere with your ability to rest, this might be worth discussing with a counsellor.

Is watching TV or scrolling my phone considered a break?

While these activities might feel relaxing, they're not true mental breaks because your brain is still actively processing information and stimulation. Genuine breaks involve activities that allow your mind to slow down and process rather than constantly consume new input. That said, if enjoyable TV shows help you unwind, they can be part of your relaxation routine alongside other restorative activities.

BEFORE YOU GO:

If you recognize yourself in this struggle with taking breaks, please know that you're not alone, and changing this pattern is both possible and necessary for your wellbeing. Your worth isn't determined by your productivity, and taking care of your mental health through regular rest is one of the strongest, most self-aware things you can do.

Start where you are, with whatever time you have available. Even small moments of genuine rest can begin to shift how you feel and function. Your brain has been working incredibly hard for you—it deserves the chance to slow down and recharge.

Ready to explore what rest and balance might look like in your life? Our counsellors in Abbotsford understand the unique pressures of modern life and can help you develop sustainable strategies for managing stress and creating meaningful downtime. Book a consultation today

Learn why taking regular breaks is essential for mental health and discover practical ways to rest your mind. Abbotsford counselling services available for stress management and burnout prevention.

Cecilia Mannella, RSW, RCC is the Clinical Director at Eterna Counselling and brings over 15 years of experience in therapy, clinical supervision, and leadership development. With her Master's in Social Work from Dalhousie University and dual registrations as both a Registered Social Worker and Registered Clinical Counsellor, Cecilia integrates narrative therapy, feminist therapy, and mindfulness approaches to support clients through life transitions, trauma recovery, and personal growth. Ready for personalized support? Our Abbotsford therapists are ready to help. Whether you're in Abbotsford, Chilliwack, or Mission, we're here to support your journey.