Why does rest feel so hard? And how can you finally embrace it without guilt? In this episode, we uncover why slowing down feels uncomfortable and share practical tips to help you rewire your nervous system for calm and clarity. With inspiring insights and actionable strategies, you’ll learn how to shift from burnout to balance, honor your core self, and embrace rest as a necessity—not a luxury.

Feel inspired to create realistic goals rooted in intentional growth and progress over perfection. Discover how to replace guilt with peace, and stillness with strength, while reclaiming your time and energy. You deserve a life where rest isn’t earned but integrated into your rhythm.

Join us as we redefine rest, explore mindful resolutions, and build a foundation of happiness and restoration. Don’t forget to like, comment, and subscribe to stay connected and continue your journey toward intentional living and personal growth. Let’s create a life you love! #selfimprovement #mindfulresolutions #newyearmotivation #achievablegoals #happinessjourney

#embracingrest #autonomicnervoussystem #mentalhealth #sleepmusic #nervoussystemhealing

CHAPTERS:

00:00 - Intro to Rest and Recovery

00:40 - Why Rest Feels Uncomfortable: Understanding Discomfort

07:20 - Rewire Your Thinking: Embracing Rest

09:44 - Core Clarity Reset Workshop: Finding Balance

***********

JOIN THE CORE CLARITY 5 DAY WORKSHOP!

www.corehappiness.com/clarityworkshop

ADDITIONAL RESOURCES (FREE):

- Core Happiness Website: www.corehappiness.com

- Core Happiness Meditations & Affirmations on Youtube: https://www.youtube.com/@UCq8USp4HgCQ_lMoiogO7tUw

FOLLOW US:

- Instagram: @CoreHappiness and @coachkacee

- Youtube: @CoreHappinessPodcast and @CoreHappiness ​

Tell me if this sounds familiar.

2

00:00:02,230 --> 00:00:04,629

You finally get a quiet

moment to yourself.

3

00:00:04,840 --> 00:00:07,629

No one's calling, no emails to answer.

4

00:00:07,960 --> 00:00:12,969

You sit down, ready to rest, but

instead of feeling calm, you feel

5

00:00:13,180 --> 00:00:18,099

anxious on edge or guilty, like

you should get up and do something.

6

00:00:19,210 --> 00:00:23,349

So if rest feels uncomfortable,

you're just not used to what it

7

00:00:23,349 --> 00:00:25,689

feels like to be still with yourself.

8

00:00:27,354 --> 00:00:29,154

CH Podcast Intro Video 4k: Welcome

to the Core Happiness Podcast.

9

00:00:29,244 --> 00:00:33,084

I'm your host, Casey Banks, a mindset

and positive psychology coach.

10

00:00:33,204 --> 00:00:36,684

On this podcast, we discuss all

things related to creating happiness

11

00:00:36,684 --> 00:00:38,514

from within, so let's do it.

12

00:00:40,894 --> 00:00:41,704

Welcome back to the show.

13

00:00:42,754 --> 00:00:48,514

So let's explore why slowing down feels so

hard sometimes, and how to start rewiring

14

00:00:48,514 --> 00:00:52,594

our nervous system so that peace stops

feeling so unfamiliar and starts feeling

15

00:00:52,594 --> 00:00:55,264

like home, like our base as it should.

16

00:00:55,904 --> 00:00:57,314

And I wanna start with this deep truth.

17

00:00:57,944 --> 00:00:59,744

Rest isn't about our bodies.

18

00:01:00,539 --> 00:01:02,219

It's about our nervous systems.

19

00:01:02,669 --> 00:01:08,009

And if our nervous systems do not feel

safe, stillness won't feel relaxing.

20

00:01:08,279 --> 00:01:10,139

Instead, it will feel uncomfortable.

21

00:01:10,139 --> 00:01:12,719

It will feel threatening, maybe.

22

00:01:12,719 --> 00:01:17,549

And that's because our brains have

learned through experience that

23

00:01:18,089 --> 00:01:19,829

if we're moving, we're valuable.

24

00:01:20,849 --> 00:01:23,639

If we're productive, we're safe.

25

00:01:23,699 --> 00:01:26,489

If we stop, we're lazy.

26

00:01:26,999 --> 00:01:27,359

Right?

27

00:01:27,419 --> 00:01:28,979

And for many people.

28

00:01:29,504 --> 00:01:33,924

The moment we slow down is when

emotion surface, guilt kicks in.

29

00:01:33,984 --> 00:01:37,794

Um, our thoughts start racing

because we've been trained to believe

30

00:01:37,824 --> 00:01:39,774

that our worth lies in our doing.

31

00:01:42,054 --> 00:01:45,414

We have to do, we have to prove

not just who we are, right?

32

00:01:46,344 --> 00:01:50,684

But the truth is that worth

lies in our being and stillness

33

00:01:50,714 --> 00:01:52,274

is where healing begins.

34

00:01:53,324 --> 00:01:53,654

And.

35

00:01:54,658 --> 00:01:59,489

The beautiful part is our body can

always relearn how to feel safe, resting

36

00:01:59,699 --> 00:02:01,679

without the guilt, without the panic.

37

00:02:02,722 --> 00:02:08,151

So if stillness and rest are hard for

you, there are three core reasons as

38

00:02:08,151 --> 00:02:10,642

to why and what we can do about it.

39

00:02:11,032 --> 00:02:16,762

So number one is that your nervous system

is wired for motion and not recovery.

40

00:02:18,097 --> 00:02:19,777

This is more of a societal thing, right?

41

00:02:19,777 --> 00:02:23,827

If you think about it, if you've been

in go, go, go mode for years, working,

42

00:02:23,827 --> 00:02:28,267

caregiving, providing, and you're checking

all the boxes, your nervous system

43

00:02:28,267 --> 00:02:34,897

has adapted to prioritize alertness,

overcome, and neuroscience is known as

44

00:02:34,897 --> 00:02:38,437

chronic sympathetic dominance, which

is the fight or flight branch of your

45

00:02:38,437 --> 00:02:40,837

nervous system that stays on all the time.

46

00:02:40,837 --> 00:02:43,627

It's always on, always triggering.

47

00:02:44,406 --> 00:02:46,357

So when you stop moving.

48

00:02:46,897 --> 00:02:50,797

Your system doesn't immediately

say ugh, and drop into peace.

49

00:02:51,037 --> 00:02:52,117

It says, whoa, wait a minute.

50

00:02:52,507 --> 00:02:53,137

What's wrong?

51

00:02:53,137 --> 00:02:53,527

What are we doing?

52

00:02:53,527 --> 00:02:54,247

Are we okay?

53

00:02:54,817 --> 00:02:55,716

Is everything okay?

54

00:02:57,187 --> 00:03:03,517

So if this is you, then before you

ask your body to rest, just give

55

00:03:03,517 --> 00:03:05,167

it a signal that it's safe, right?

56

00:03:05,167 --> 00:03:06,637

That could be something is breathing.

57

00:03:06,637 --> 00:03:07,777

We talk about breathing a lot.

58

00:03:08,467 --> 00:03:10,627

A slow inhale for four, exhale for six.

59

00:03:10,987 --> 00:03:13,327

It could be just placing your feet.

60

00:03:13,942 --> 00:03:15,502

On the floor to feel grounded.

61

00:03:16,132 --> 00:03:20,242

Um, for some people holding a

cup of tea or coffee, that took a

62

00:03:20,242 --> 00:03:24,232

warm mug, and feeling the warmth

in your hand can be grounding.

63

00:03:25,672 --> 00:03:29,272

Just anything that is a simple cue

that activate your parasympathetic

64

00:03:29,272 --> 00:03:33,172

nervous system to rest and restore.

65

00:03:33,622 --> 00:03:35,752

'cause com doesn't just come from.

66

00:03:36,637 --> 00:03:40,597

Nothing like I think we think that,

oh, if I just do nothing, I'll be calm.

67

00:03:40,656 --> 00:03:44,406

It doesn't work that way,

unfortunately, but we have to teach

68

00:03:44,527 --> 00:03:46,627

our system that we're safe now.

69

00:03:47,107 --> 00:03:51,547

Then our bodies will actually

allow us to feel calm.

70

00:03:53,497 --> 00:04:00,067

Another core reason that rest could

be hard is that we just were taught we

71

00:04:00,067 --> 00:04:03,967

had to earn it versus just receive it.

72

00:04:04,882 --> 00:04:07,222

And let's be honest, most

of us don't rest, right?

73

00:04:07,222 --> 00:04:09,112

We collapse, right?

74

00:04:09,362 --> 00:04:12,592

We go and go and go and go and

go and go until we break down.

75

00:04:12,952 --> 00:04:15,622

And then maybe we'll give

ourselves permission to pause.

76

00:04:15,952 --> 00:04:18,351

And even then the guilt Crips in, right?

77

00:04:18,351 --> 00:04:22,192

We're like, oh gosh, I shouldn't

have taken that vacation from work.

78

00:04:22,192 --> 00:04:23,362

Now I have more work to do.

79

00:04:23,362 --> 00:04:26,932

Or I shouldn't have put my phone on

silent because I missed all these phone

80

00:04:26,932 --> 00:04:28,492

calls and now I feel bad about it.

81

00:04:29,062 --> 00:04:30,922

But what if.

82

00:04:32,029 --> 00:04:36,799

We didn't have to justify it because

right now I feel like we have been taught

83

00:04:37,099 --> 00:04:40,549

that rest has to be justified, right?

84

00:04:40,759 --> 00:04:44,899

We think if I haven't finished

everything, I don't deserve to rest.

85

00:04:45,319 --> 00:04:47,959

If I'm resting, I'm lazy.

86

00:04:48,499 --> 00:04:50,899

Other people don't get

breaks, why do I get a break?

87

00:04:50,899 --> 00:04:51,229

Right?

88

00:04:53,269 --> 00:04:54,889

That's how we think, but.

89

00:04:56,119 --> 00:04:58,819

That is so detrimental and

research even backs this up.

90

00:04:58,879 --> 00:05:03,349

Like research shows us that humans

don't function best on constant output.

91

00:05:03,349 --> 00:05:07,182

We just don't in fact, studies

on cognitive load and decision

92

00:05:07,182 --> 00:05:11,982

fatigue show that even the smallest

rest breaks can improve focus,

93

00:05:12,252 --> 00:05:14,322

clarity, emotional regulation.

94

00:05:16,047 --> 00:05:22,887

So if this is you and you have this

mindset of rest having to be earned,

95

00:05:23,637 --> 00:05:28,057

then it's important to reframe it, and

it could just be, start with something

96

00:05:28,057 --> 00:05:34,537

as small as like acknowledging that

preventing rest now means crashing

97

00:05:34,537 --> 00:05:37,653

later, Reframe it, turn it on its head.

98

00:05:37,923 --> 00:05:40,653

You're not less valuable

when you're not producing.

99

00:05:41,298 --> 00:05:46,068

Let your worth exist in who you

are and being still, and the

100

00:05:46,068 --> 00:05:48,198

restoration that comes from it, right?

101

00:05:49,248 --> 00:05:51,558

Understand that rest isn't

something you have to earn.

102

00:05:51,588 --> 00:05:54,648

It's part of how you stay

well and how you stay healthy.

103

00:05:56,148 --> 00:06:01,488

And then the third core reason that rest

could be hard is that stillness brings

104

00:06:01,488 --> 00:06:04,128

up emotions that we often try to avoid.

105

00:06:04,188 --> 00:06:07,248

And this is a deeper one that

most people don't talk about.

106

00:06:08,418 --> 00:06:13,198

When we finally slow down, old

emotions can bubble up, right?

107

00:06:13,948 --> 00:06:18,838

We can feel grief, sadness,

resentment, loneliness.

108

00:06:19,438 --> 00:06:22,738

Maybe it's even joy that we just

haven't allowed ourselves to feel,

109

00:06:23,698 --> 00:06:28,888

and that discomfort that we feel is

our nervous system finally saying,

110

00:06:29,488 --> 00:06:33,748

okay, am I trusting you enough

but to feel this, to process this?

111

00:06:34,552 --> 00:06:38,242

So the solution isn't

to avoid rest, right?

112

00:06:38,272 --> 00:06:40,492

It's to build the capacity for stillness.

113

00:06:41,218 --> 00:06:41,848

What does that mean?

114

00:06:41,848 --> 00:06:42,688

How do we do that?

115

00:06:42,718 --> 00:06:46,498

It's literally three

minutes, no distractions.

116

00:06:47,143 --> 00:06:51,703

Just let your feelings arise, whatever

they may be, acknowledge them,

117

00:06:51,703 --> 00:06:56,323

feel them, and then just repeat to

yourself, I can feel this and I'm okay.

118

00:06:57,313 --> 00:06:57,823

I'm okay.

119

00:06:59,323 --> 00:07:01,423

That's how emotional regulation is built.

120

00:07:01,423 --> 00:07:04,123

It's not through suppressing emotion.

121

00:07:05,053 --> 00:07:10,453

It's increasing your tolerance of

holding to it, to processing it, and

122

00:07:10,453 --> 00:07:14,923

then over time our body starts to

learn that stillness is in danger.

123

00:07:14,923 --> 00:07:15,283

It's.

124

00:07:16,183 --> 00:07:17,893

Restorative, it's restoration.

125

00:07:18,500 --> 00:07:25,400

So the main takeaway from today's episode

is to rewire how you think about rest.

126

00:07:25,400 --> 00:07:30,320

So it no longer feels lazy or, or

even something you have to earn.

127

00:07:30,680 --> 00:07:31,070

Right?

128

00:07:32,240 --> 00:07:35,245

Rest is not a reward for exhaustion.

129

00:07:35,900 --> 00:07:37,700

It should be your baseline.

130

00:07:38,825 --> 00:07:41,915

Rest also is not a

luxury, it's a necessity.

131

00:07:41,945 --> 00:07:45,395

It's your body's way of regaining balance.

132

00:07:45,652 --> 00:07:49,719

It is where clarity comes,

it's where creativity is born.

133

00:07:50,169 --> 00:07:55,329

So if you've spent years or decades

doing more, being more, giving

134

00:07:55,329 --> 00:07:58,808

more, proving more, what if.

135

00:07:59,514 --> 00:08:04,014

Your life didn't depend on how much you

could hold or how much you could do.

136

00:08:04,404 --> 00:08:10,344

What if life depended on

how well you recovered?

137

00:08:10,644 --> 00:08:16,597

How well you restored, Because if

you are allowing yourself the ability

138

00:08:16,597 --> 00:08:19,687

to restore, the ability to have the

clarity, the ability to have the

139

00:08:19,687 --> 00:08:21,727

creativity, that's what matters.

140

00:08:22,482 --> 00:08:27,942

So the real shift becomes that rest

isn't what you do when everything's done.

141

00:08:28,392 --> 00:08:32,022

It's what allows you to face

your life with clarity, energy,

142

00:08:32,022 --> 00:08:37,392

emotional presence, and your body's

not asking you to rest forever.

143

00:08:37,392 --> 00:08:42,672

It's just asking you to build a life

where rest is part of the rhythm

144

00:08:43,152 --> 00:08:44,562

instead of the emergency break.

145

00:08:45,377 --> 00:08:45,597

So.

146

00:08:46,257 --> 00:08:49,077

I'm gonna leave you with this

exercise that I hope you try it.

147

00:08:49,077 --> 00:08:52,167

Just block five minutes

of your day, five minutes.

148

00:08:52,257 --> 00:08:56,157

You can set a timer, use your phone,

and then sit, stand, or lie, doesn't

149

00:08:56,157 --> 00:09:02,427

matter, but just be no phone, no music,

no multitasking, no distractions.

150

00:09:03,207 --> 00:09:08,997

Let whatever feelings come, come and just

simply notice them and just name them.

151

00:09:09,297 --> 00:09:11,127

I feel anxious.

152

00:09:11,157 --> 00:09:12,597

I feel fidgety.

153

00:09:12,597 --> 00:09:14,007

I feel bored.

154

00:09:14,007 --> 00:09:14,607

I feel.

155

00:09:16,227 --> 00:09:21,387

Like, I wanna move, whatever it

is, name it, and then breathe.

156

00:09:21,387 --> 00:09:21,807

Right.

157

00:09:21,867 --> 00:09:22,917

Inhale for four.

158

00:09:23,157 --> 00:09:24,027

Exhale for six.

159

00:09:24,087 --> 00:09:25,257

Always exhale longer than you.

160

00:09:25,257 --> 00:09:29,637

Inhale and then repeat

either silently or out loud.

161

00:09:29,937 --> 00:09:30,867

I am safe.

162

00:09:31,257 --> 00:09:32,757

I'm allowed to pause.

163

00:09:33,447 --> 00:09:34,467

I am safe.

164

00:09:35,007 --> 00:09:38,787

I am allowed to pause and

repeat it as often as you need.

165

00:09:39,627 --> 00:09:41,337

Your nervous system will.

166

00:09:41,337 --> 00:09:41,907

Thank you.

167

00:09:44,074 --> 00:09:48,124

If this message hit you somewhere

deep, then the next step is for you.

168

00:09:48,514 --> 00:09:52,894

It is a five day core clarity recent

workshop, and it's a guided experience

169

00:09:52,894 --> 00:09:54,814

to get you out of survival mode.

170

00:09:54,814 --> 00:10:00,124

Stop feeling guilty for slowing down,

how to rebuild your rhythm based on

171

00:10:00,124 --> 00:10:02,374

your values and not your obligations.

172

00:10:02,824 --> 00:10:07,594

Feel clear, grounded, and back in

touch with you and your core self.

173

00:10:09,169 --> 00:10:13,879

In it, you'll receive daily self-regulated

practices, guided mindset shifts, rooted

174

00:10:13,879 --> 00:10:18,619

in science and soul journaling prompts to

help you reclaim peace as your home base.

175

00:10:18,709 --> 00:10:20,899

And this isn't about doing more.

176

00:10:20,929 --> 00:10:26,149

This is about doing what matters from a

place that honors your nervous system,

177

00:10:26,329 --> 00:10:29,599

your truth, your time, the real you.

178

00:10:30,169 --> 00:10:32,719

And right now, it's

available for a limited time.

179

00:10:32,779 --> 00:10:36,319

So if your body's begging for

peace, this is your invitation.

180

00:10:36,649 --> 00:10:38,629

Click the link below and join us.

181

00:10:39,679 --> 00:10:44,042

And lastly, subscribe, like,

comment, I want to see you more.

182

00:10:44,042 --> 00:10:45,152

I want you to show up here.

183

00:10:45,332 --> 00:10:46,592

This is your space.

184

00:10:47,029 --> 00:10:50,989

This is your return to yourself,

your clarity, and your calm.

185

00:10:53,027 --> 00:10:54,557

I thank you for joining me today.

186

00:10:54,709 --> 00:10:58,000

If you enjoyed this podcast, please

feel free to rate it or leave a review.

187

00:10:58,172 --> 00:11:01,322

If you have any thoughts or questions,

I would love to hear from you.

188

00:11:01,497 --> 00:11:04,857

You can email podcast core happiness.com.

189

00:11:04,900 --> 00:11:07,077

For show notes and additional resources.

190

00:11:07,110 --> 00:11:11,100

You can visit www.corehappiness.com.

191

00:11:12,340 --> 00:11:17,110

as always, please remember, never

let anyone diminish your light.

192

00:11:17,680 --> 00:11:19,840

Until next time, sending you my love.