Treat Your Business

134 Why You Are Still Knackered: The 7 Types of Rest Every Clinic Owner Needs

• Katie Bell • Season 1 • Episode 134

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Welcome
Hello and welcome to Treat Your Business. I am Katie Bell and today I am talking about why you are still knackered, even with sleep and downtime. Turns out, there are seven different types of rest and knowing which one you need is the real key to feeling energised.

Episode Summary
For years, I thought rest meant sleep, but there is so much more to it. In this episode, I share what I have learned about the seven types of rest and how your personality affects what you need. Whether you are a doer, perfectionist, dreamer, or procrastinator, you will find out how to recharge in a way that works for you and your clinic.

What We Cover

  • The seven types of rest
  • How your personality shapes your rest needs
  • Signs you are depleted and what to do
  • Practical tips for physical, mental, sensory, creative, emotional, social, and spiritual rest
  • Why rest is a business strategy

Key Takeaways
✔ Rest is not one size fits all
✔ Physical rest is more than sleep
✔ Mental rest is giving your brain a break
✔ Sensory rest means stepping away from screens
✔ Creative rest helps when you feel stuck
✔ Emotional rest comes from being honest
✔ Social rest is about balance
✔ Spiritual rest reconnects you to purpose

Resources & Links
Sponsored by VBS Medical Ltd, exclusive distributor in the UK and Ireland of K-Laser Therapy & Indiba Radiofrequency Therapy.
To learn more about K-Laser Therapy, visit: https://klaseruk.co.uk/why-klaser/
To learn about Indiba Radiofrequency Therapy, visit: https://vbsmedical.com/product/indiba-radiofrequency/
Book your free trial at https://vbsmedical.com/contact/ – quote "THRIVE" to receive a free set of goggles or Indiba cream with your equipment purchase.

Let’s Put This Into Practice
Which type of rest will you focus on this week? Do a self-audit and let me know. If this helped you, share it with someone who needs the right kind of rest too. 

Thanks for listening - see you next week!

Treat Your Business podcast is proudly sponsored by MBST, the groundbreaking technology revolutionising recovery and rehabilitation. Offering a non-invasive, drug-free solution for musculoskeletal conditions and nerve injuries, MBST works at a cellular level to stimulate regeneration. Expand your services and deliver long-term patient improvements without increasing your workload.

Learn more at mbstmedical.co.uk. 

[00:00:00] Katie Bell: So you've slept for eight hours, you've had a quieter weekend, and yet you are still absolutely knackered. Does this sound familiar? Well, that's because for you guys, you are not just physically tired, you are depleted in many other ways. And today I'm going to talk about the seven different types of rest.

[00:00:22] Katie Bell: And for 39.5 years of my life, I did not know that this was a thing. Until I was [00:00:30] reading a book the other day and it was talking about the different types of rest and why, knowing which one you need is the key to really staying energized and staying focused and staying able to perform at your best.

[00:00:44] Katie Bell: Particularly as a clinic. This book wasn't about clinic owners, but I am making this about us. In this episode I'm going to talk to you about the different types of rest. Who even knew that there were seven? I might turn them into six 'cause there's one of them that doesn't massively resonate with [00:01:00] me.

[00:01:00] Katie Bell: And I want you to really lean into knowing the type of personality that you have. Are you a, are you a doer? Are you a perfectionist? Are you a dreamer or are you a procrastinator? And depending on the type of personality that you have, will mean. You will need different types of rest to others.

[00:01:20] Katie Bell: And so I'm going to explain that. So just join me on this little journey for the next 15 or 20 minutes while I dig into why you are constantly knackered and what you can do about [00:01:30] it.

[00:01:30] Katie Bell: Welcome to the Treat Your Business Podcast with Katie Bell. I'm Katie, and this is the place where clinic owners like you learn the strategies, tools, and mindset shifts needed to transform your clinic into a thriving business. One that gives you more time, more money, and more freedom. Born from a passion to challenge the idea that average is normal.

[00:01:53] Katie Bell: We empower clinic owners to create extraordinary businesses, incomes, and lives through our world [00:02:00] class coaching programs. We help you step out of overwhelm and into confidence, turning your clinic into a business that fuels your lifestyle. Not draining it. So are you ready? Let's dive in. Today's episode is sponsored by VBS Medical Ltd.

[00:02:16] Katie Bell: It's the exclusive distributor of K laser therapy and indi a radio frequency therapy in the UK and Ireland. K laser and Indi A are non-invasive therapies that enhance and accelerate the healing process. [00:02:30] Complementing standard of care, broadening therapeutic opportunities, improving clinical outcomes, generating new profit, and distinguishing your clinic from the competition.

[00:02:40] Katie Bell: K Laser and Indi A. Have a medical device regulation approval, meaning they have scientific publications to validate their clinical applications in practice. To learn more, visit www.pbsmedical.com and book your free trial [00:03:00] today.

[00:03:00] Katie Bell: We are clinic owners and we are constantly giving, we are giving to patients, we are giving to team, we are giving to their families, we're giving to our families, we're giving to our pets.

[00:03:10] Katie Bell: Obviously the most important of all of those that I've listed and many of us are stuck in a go go mode. We just kind of wake up in the morning, we hit go on the remote and it's like, right, okay. We just get back on that hamster wheel and. We are all in health. We [00:03:30] know what we need to be doing.

[00:03:31] Katie Bell: We need to be prioritising our sleep, and we need to be eating well and rehydrating and taking our multi vits and, exercising and getting 150 minutes of fucking physical activity a week, and God, all the list is endless. You need to be having, you know, your grounding time. You need to be writing a journal, meditating, I mean, the list itself to stay well is so overwhelming.

[00:03:54] Katie Bell: But we just can't recharge with sleep. So many of us pr go through like a week, [00:04:00] don't we? Where we prioritise our, our sleep and we try and get into bed a little bit early and get off our phones, but we don't then seem to be recharged and rest is not a luxury. I'm here to tell you that actually rest in a way that aligns with you and your personality is a business strategy.

[00:04:16] Katie Bell: Just like how I've done that, I'm giving you permission to lie on the sofa and watch Netflix. No, I'm joking. That is the worst type of rest for me.. Let's talk about the seven types of rest with a bit of a clinic owner spin. We'll go through what each one looks like. I'm going to [00:04:30]give you the signs that you depleted in this area. I'm going to give you some ideas that you can do to improve and what personality traits might be most prone to this type of rest deprivation.

[00:04:42] Katie Bell: So the first one is physical rest. So what does that mean? This is sleeping, napping. Massaging, stretching. And we are, we can feel depleted with a lack of physical rest when we've got like [00:05:00] a sore body. We've got brain fog, we've got heavy limbs. We just like, we feel fatigued and no matter what sleep that you get it's not really restorative.

[00:05:15] Katie Bell: The personality that this generally shows up for is me. It's the doer always on their feet going from I have a real inability, [00:05:30] and my clients always laugh at me because I always say I hate yoga and I do hate yoga, but I hate yoga because it highlights. Everything about me that that needs fixing from all my aches and pains because we sit at a desk for too long and we don't prioritize the things we should do.

[00:05:49] Katie Bell: But also it highlights my inability to stop and sit still and meditate and be mindful and all that shit that you're meant to be doing [00:06:00] because my natural personality is a doer. I will naturally go towards high impact, high energy, sweaty, full on exercise. You know, you can't go to the gym and just give it like a 10% effort.

[00:06:14] Katie Bell: If I'm doing it, it's like we're all in. So for people that are feeling depleted in this area, it tends to be the doers. Not always, but it tends to be the doers. And we need to really work on sleep hygiene and we need to do body [00:06:30] work and we need to, yes, we need to lean into different types of physical activity that would nurture us rather than stave us or deprive us.

[00:06:40] Katie Bell: For many of you listening to this, I'm going to guess that a lot of you are doers. There's a lot of procrastinators that listen to this as well, and in fact, there's a lot of dreamers. But for for many doers, this will be something that really stands out for us. Okay? So we we need to prioritise physical rest, but in a different way than we think [00:07:00] we should be.

[00:07:01] Katie Bell: The next one is mental rest. So this is when your brain is, totally overloaded. You've got constant decision fatigue. You don't wanna make any more decisions, particularly in your home life. So you're great at making decisions in the business sometimes, but, but often when you get home you are like, I can't even think what we're going to have for tea.

[00:07:21] Katie Bell: I can't even think what I'm going to wear. I can't even decide where we're going out for dinner and if I wanna go out for dinner. And by the time I've thought that through it, like I've lost the will to [00:07:30] live. Signs that we're often needing more mental rest is when we're forgetting things. We've got racing thoughts.

[00:07:36] Katie Bell: So you know, your sleep is affected because you can't switch off. You've got poor concentration. You jumping from one thing to the next thing to the next thing, you're spinning out control. And this tends to be. The doer, and it also tends to be the perfectionist. This leans into often the visionary who's always [00:08:00] in a thinking mode, in a planning mode, in a creative space, we can get very mentally fatigued and drained from the constant decisions that we're having to make in our business.

[00:08:11] Katie Bell: If we need more mental rest, like we need to be thinking about time blocking. We need to have thinking time as visionaries and as as doers and creators. We've gotta have space in your diary, brain dumps. My COO told me the other day that she got on the treadmill, she [00:08:30] like, power walked And she will have marched her way through this with Siri on, or like some audio thing that she was recording in the background and she brain dumped everything in her head.

[00:08:41] Katie Bell: She took the transcript, she plugged it into chat, GPT, and she asked it to put this into some form of order in categories and. Then she created a timeline from it. So she knew and it was like personal things, house things, dog things, [00:09:00] holidays business stuff, like whatever it was, it was loads of different categories.

[00:09:03] Katie Bell: She just brained dump it all out, her head got chat GP to make it into some form of plan. And that really helped her. Fewer meetings. This is something that I. When I reading this book, I was like, oh, okay. I really need to lean into this because I will have some weeks in my diary Where I will literally go back to back, back to back.

[00:09:27] Katie Bell: And I could have 35, 40 hours on Zoom in a [00:09:30] week with, and I'm context switching all the time. And this is me who teaches everybody to fucking time block and have thinking time and have creative space and have brain dumps and have few meetings. We are all human and I'm also creating a human, and I have seven weeks and counting to go.

[00:09:47] Katie Bell: If I go to term. I've got a lot of shit to do, guys. So right now, time blocking is not even a thing in my life. It is just get everything done as quick as I possibly can before I have to deliver this human. [00:10:00] But we, but I know I've, there's an end goal for me. I've got like seven, well, I haven't even got seven weeks of doing this, let's be honest.

[00:10:07] Katie Bell: I've probably got less than that of when I can actually be productive. So I've got an end goal, I know this is a short term thing, but coming back out, having that space, then I know I've got some space coming up. It will recalibrate. We will go back to I will be out of both businesses for a little while in various capacity.

[00:10:27] Katie Bell: I will have few meetings and that means I don't need to go back [00:10:30] to old habit. So really important, like if you feel physically knackered or do you feel mentally knackered? Because the two are quite different things and you know, people say to me all the time, Katie, you just need to rest more.

[00:10:44] Katie Bell: You need to, like, why don't you just lie on the sofa and watch a bit of Netflix? And I'm like. That is the shittiest advice anybody can give me. And it literally wants me to make, wants me to do the opposite. 'cause that is not what I need from a rest point of view. But I need to tune into do I need physical rest?

[00:10:59] Katie Bell: [00:11:00] Do I need mental rest? And what does that look like? The other thing is sensory rest. So this is, um, when we are overstimulated by screens, by lights, by noise. But like, they're just the carnage that we, our brain is having to process all the time. So this is when we can be quite irritable. We might be suffering from tension, headaches, zoom fatigue.

[00:11:25] Katie Bell: I'm nodding at this one now 'cause I also have zoom fatigue. This is. You know, [00:11:30] when you just wanna like lock yourself in a dark room with a huge glass of wine, maybe that's just me. This is when you are needing sensory rest. There is just too much going on. You are too attached to your phone. It is overstimulating you, your sleep will be poor.

[00:11:47] Katie Bell: And this is often the person that is like the doer the perfectionist, the multitasker, somebody who is running. The diary, the socials, the calls, [00:12:00] the, like, trying to do a million different things at once. This is also the organiser, like the person that organises everything and it's the person that picks up their phone 65 million times a day without realising.

[00:12:14] Katie Bell: I really notice about this, about my husband sometimes. We went on a retreat last week. I'm just diverting, go with me. I took all my Ascend clients four nights, five days, fabulous house. We upleveled [00:12:30] on a lot of levels. We did some seriously big mindset work and we had some massive breakthroughs.

[00:12:38] Katie Bell: It was phenomenal, but they had space off their phones and. They got to check out of and have mental rest. And have sensory rest. Because we took nature walks, we had downtime. They sat in a hot tub where they didn't have to be on their phone all the time or on [00:13:00] Zoom or managing all of this noise around them.

[00:13:04] Katie Bell: And interestingly. The space that they created meant that their, like their sympathetic nervous system just calmed down a little bit, which meant that they were able to tap into more creative energy than they'd ever been able to tap into before, but also really give themselves the space to think. And I [00:13:30] noticed this with my husband that he often, oh, the reason I was telling you this, I've got, I've got distracted is because we were playing some music.

[00:13:37] Katie Bell: It, it did at the dinner table one evening and it was off. The music was linked to my phone through a speaker, and at nine o'clock it just all stopped. And I was like, oh shit, the music's gone off. So I got up, went from my phone, and I was like, okay, guys, just to let you know. It's the end of the night.

[00:13:53] Katie Bell: And we were laughing and they were laughing at me because I talk all the time about having space from your phone. And my rules are I [00:14:00] have no notifications on my screen from 9:00 PM till 8:00 AM so everything just turns off. But what also happens is it limits all my screen time. So I literally can't get on my phone.

[00:14:11] Katie Bell: I mean, like there's probably a way around it. So I, it just goes dead basically. But emergency contact people can still get, get hold of me if they needed to. My phone is also in a separate room to where I sleep. And so really from my habits are in of an evening. This is definitely going to change when a baby comes along, [00:14:30] but hey, we can live in hope is that I would have a bath.

[00:14:33] Katie Bell: I scroll in the bath, that's like my half an hour of the day that, that I have where I'm just looking aimlessly at Instagram, shit that is going to be stopping. 'cause I'm going to be constantly looking at how I should be doing everything by other people when I've had this baby. So I'm coming off social media for at least 30 days when I've had my baby.

[00:14:53] Katie Bell: I have a half an hour scroll, scroll. I leave my phone upstairs, plugged in on charge in another room, and then when I go to [00:15:00] bed, I'm not on it like it's just not a thing. It's also my alarm. So I have to get up and go to the other room to turn it off. And it just means that I'm not attached to it. So at nighttime, I'm much more present, whereas my husband has his phone with him a lot, and he will spend hours.

[00:15:19] Katie Bell: On Facebook watching conspiracy theory videos and sport. Everything's sport. If there's anything anybody ever needs to know about sport in the whole of the world, please just ring [00:15:30] my husband. He is down with it all. It's relentless and, but it, it's a complete habit and he can, and he switches to it all the time.

[00:15:37] Katie Bell: He's constantly checking it. I met with a girlfriend a few weeks ago and she physically looked different and I was like, what have you done? Have you got some. Fish eggs under your eyeballs or what have you had injected into your face because I need to be on this. You look great. She's like, I've come off social media.

[00:15:53] Katie Bell: And I was like, no way. The difference in her, because she needed sensory and mental [00:16:00] rest. She was irritable, she had tension headaches, she was anxious, overly anxious about things and it was controlling her life. And she says she's giving it up and oh my God, she could look so different. So rest ideas are screen free time.

[00:16:15] Katie Bell: Get control of how much you are on your phone. It is wild how many hours it racks up in a day. And then people tell me that they've got no time to implement the stuff that we're teaching them. Bullshit. Nature walks a dark, quiet [00:16:30] room. Make sure that your room that you go to bed in is quiet. It's calm, it's not full of junk and shit.

[00:16:35] Katie Bell: And get your windows open and have that free flowing air. Creative rest. So this is when we're burnt out from problem solving, this is when we like kind of create content. We're trying to innovate all the time. We're trying to come up with all these ideas and when we are like, battery is low dead. In creative rest or when we need creative rest, it's because we've got no [00:17:00] inspiration.

[00:17:00] Katie Bell: I just cannot think about what I need to do next. I feel like I'm just stagnating, I'm plateauing, I'm feeling flat. I'm dreading like having to think about ideas. In the business this often is the person that is trying is the owner of their clinic, trying to do all the marketing, think of all the ideas for everybody around them.

[00:17:19] Katie Bell: And rest ideas for this is. To be creative is to do art. Music is really powerful for creative rest travel. I get my best [00:17:30] ideas when I get on an airplane or where I go and experience other people's culture being around beauty or inspiration. Going on an all walk, an awe walk awe when I say awe walk, and I did this the other day with my dog 'cause I was reading this book and basically said, don't take your phone.

[00:17:46] Katie Bell: Which I realized when you might go into labor at any stage, that was probably not a sensible decision. However, here we are. And it was to take in the awe around you and the beauty and like look at all the plants and the [00:18:00] trees and the birds and the surrounding, the noise and the all of that bird song and just be in awe of it.

[00:18:07] Katie Bell: And it actually was really, really powerful for that creative rest. If you are feeling burnt out from problem solving, if you feel like you've got no more ideas left in the tank, then it's likely that you need creative rest. Emotional rest is when you feel constantly on, you're holding space for your clients, for your team and your family.

[00:18:27] Katie Bell: You are like just propping [00:18:30] everybody up and signs that we need some more emotional rest is than well when we are people pleasing, when we are feeling. A feeling of resentment towards certain people. We might be feeling emotionally numb, and this often is the empathetic leader who never shows any weakness.

[00:18:49] Katie Bell: Those that are not able to be vulnerable in front of their team because they think they need to know it all and do it all. And when you need more emotional rest, it's [00:19:00] about being more vulnerable, having vulnerable conversations. It's about journaling. But more than ever in emotional rest, you've gotta do work on yourself.

[00:19:09] Katie Bell: And I would say at this point, you need to be working with a coach because there is a lot of stuff that you are going to be holding onto. It's going to be very difficult to bring to the surface by yourself and deal with. So I would really urge you if you feel like. You are a massive people pleaser that you've got that feeling of resentment to some [00:19:30] people, you are emotionally numb or you are just highly anxious.

[00:19:33] Katie Bell: You've got lots going on. Then I would really be reaching out for help. Social rest, this is when you have too much or too little people time, so you can feel exhausted by interactions or equally on the opposite end of the spectrum, you can feel isolated. Interestingly I would class myself as an extrovert.

[00:19:57] Katie Bell: I think most of you would agree, but [00:20:00] I also know when I've, like, my social battery is low, so for me, I then have to have some, like, it doesn't have to be very long, but I then just need some off time by myself in a quiet space. So you.

[00:20:15] Katie Bell: You need time with energising people, or you need boundaries with draining ones, and you need to think about who serves you in your life and who doesn't. And what you need more of [00:20:30] and being able to plan in. When you have a very out there week, if you are that person that then needs to have moments of being introverted and just forced to, have that social rest, then plan for it.

[00:20:44] Katie Bell: Don't go from one thing to the next thing, to the next thing, to the next thing. 'cause you're just going to burn out. And then number seven. So number seven is spiritual rest. And I always find this really hard to get my head round. And this means when you disconnected from your purpose, your meaning [00:21:00] or your values.

[00:21:00] Katie Bell: And I get that, but I don't know if the word spiritual just makes me feel funky, but there's nothing wrong with it. It just doesn't align with me. The signs that make more sense to me here is like when you're like, well, I don't see the point. What is the point in running this business? I'm just low I don't feel like motivated anymore.

[00:21:18] Katie Bell: I'm feeling burn out and I just might go back and get a normal job. This can often be the high achiever. This is probably why I don't wanna look at this, who hits [00:21:30] goals, but they've lost their why. So we are now just chasing the end goal rather than the journey. And now I'm saying this out loud.

[00:21:39] Katie Bell: This is probably, where we all need to lean into more. But rest ideas here are like values work, getting really clear that you are still contributing to something bigger than what, than what is. Meditation, journaling to really start to reconnect with your purpose, reconnect with why [00:22:00]you are doing what you are doing.

[00:22:02] Katie Bell: So rest is not one size fits all. This is what really struck me. I might be recording this podcast episode and you might be thinking Kids who've been under a rock for 39 years, because I know all this already, but it really made me go. Ah. This is why when people say, I need to rest more, lying on the sofa doesn't really cut it for me.

[00:22:22] Katie Bell: Lying out on a sunbed in the sun with a glass of champagne? Now we're talking, but I, I need different types of [00:22:30] rest. And so do you, so what type of rest are you craving? What have you been overgiving or where have you been overgiving or overperforming in lately? And do like a really simple self audit or track it over the next few days, because for most of you, when you feel burnt out and exhausted, you just think you need to sleep more, eat better, do those sorts of things.

[00:22:55] Katie Bell: But actually there's much more to this. I'd love for you to pick one type of [00:23:00] rest to prioritise this week and tell me how you are going to do that. And if this resonated with you, go and share it with somebody else who looks fine but is secretly absolutely exhausted. And share this new knowledge with them as well that maybe you don't need to be the person telling them to just go and chill out more and read a magazine 'cause that's not what their personality type needs.

[00:23:23] Katie Bell: I hope you've enjoyed this little. Episode and I'll be back with you next week for the next episode of the Treat Your Business [00:23:30] Podcast.

[00:23:30]

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