Written By Matthew Ponak

Feeling overwhelmed is a common experience for many of us these days. Medical and psychological literature agree that prolonged stress leads to burnout. Thus, in order to prevent burnout, we have to find effective ways of relaxing and making the most of our downtime. But what does that actually look like? How can we take a step back and tap into our inner resources to find the solace and realignment that will support us for the work ahead?

The ancient practice of Shabbat — the Jewish day of rest — offers a simple and powerful tool: refreshment comes by nourishing and delighting our bodies. Thousands of years ago the rabbis taught that, when cultivating rest, we should think of the world as though it is complete, as if there is nothing left to do but celebrate all that we have. This may sound like a good idea in theory, to temporarily imagine that everything is finished, in order to help ourselves feel good. In practice, however, the mind does not tend to slow down and stop worrying very easily.

Renew the Body, Renew the Spirit

The sages who envisioned Shabbat made it a day not just of cessation from work, but of physical pleasure where the contentment our senses played a central role. When we care for and even pamper our physical selves, our thoughts begin to naturally turn towards pleasant things. We may not be able to force our ruminations to cease by sheer will, but it turns out we can delight them into submission.

Whether you’re seeking renewal for the day or for 30 minutes, here are three tried and true methods to feel the calm emotions that may pass us by when we’re feeling overwhelmed.

1.      Take a nap. Yes, it’s incredibly simple, but incredibly effective. So many of us are starved for sleep and there’s nothing quite like a delicious and warm break from it all. Just remember not to nap too long (which can lead to more tiredness when you get up).

2.      Eat delicious food. I mean, REALLY delicious! What’s your favorite food? Take a little time to indulge yourself. The feeling you’re aiming for is “Wow!!!” That rush of enjoyment from your taste buds to your brain helps reset your internal state and is inherently rejuvenating. You may want to use this method sparingly if your treat of choice is not in the “overly healthy” category. Nonetheless, sometimes you have to spoil yourself to prevent burnout.

3.      Engage with beauty. Whether it’s a walk in a lovely park, looking at a painting that transports you to another world, or listening to your best-loved piece of music with your eyes closed, awe-inspiring moments are your friends. Nourishing your body can be done by engaging your senses with something truly compelling. The trick is to get lost in it. If you can bring yourself to feel truly struck by something that’s deeply compelling, your duties and troubles will fade away. That is what finding refreshment is all about.

Wherever you find physical bliss, giving attention to this primal, though often ignored, human need will help transport your thoughts, as well as your senses, to more promising and satisfying internal feelings. Entering a state of relaxation and contentment — even for a moment — brings strength and vitality to all who travel wearily along the road of vision and accomplishment.

Rabbi Matthew Ponak is a teacher of Jewish mysticism, a spiritual counselor, and the cofounder of the Mekorah Institute—an online spiritual center for embodied practice. Ordained with honors as a rabbi at the neo-Hasidic Rabbinical School of Hebrew College, he also holds a Master’s degree in Contemplative Religions from Naropa University. Matthew lives in Victoria, British Columbia, and is certified as a Focusing Professional to guide others to deeper self-knowledge and healing. He is the author of Embodied Kabbalah. Learn more at matthewponak.com.