Fatigue is a common chronic illness symptom.

Rest is important in managing chronic illness fatigue.

Quantity and quality of rest matters.

Improving rest means experimenting with timing, enjoyment, and ability to detach from stressors.

Fatigue is one of the most common and frustrating symptoms of chronic illness. Many people living with chronic illness struggle with taking the rest they need to better manage fatigue. This blog post explores the importance of rest for all of us, and especially for those of us living with chronic illness fatigue.

There are many definitions of rest, including “a state in which an individual...is not actively engaged in demanding primary activities” (Ackah et al., 2025). I encourage you to go deeper than a cognitive understanding of rest. Remember a time when you were in a resting state. Close your eyes for a moment and place yourself in that scene. What does it feel like? Perhaps you notice slowed breathing, relaxed muscles, and a feeling of well-being. Take note of this so that the word “rest” conjures up this felt sense.

We expend a lot of mental and physical energy in our daily lives. For people living with chronic illness fatigue, that energy is depleted quickly. Rest is an opportunity to stop or at least slow the depletion. It’s a chance to fill our energy gas tank so that we have more energy to use. Rest “is a necessary and valuable act of recovery and self-preservation” (Hawes et al., 2026).

The quality of rest is important (McMurtie & Crane, 2020). The better the quality of rest, the more beneficial it is for physical and mental health. The primary determinant of the quality of rest is one’s ability to detach from worries and responsibilities (McMurtie & Crane, 2020). This ability to detach is a skill that can be practiced and improved upon. If it feels difficult for you, start small. Set a timer for five minutes, during which you practice placing your worries outside of your mind and body. Visualization can help. You might imagine flicking an “off” switch for the part of your mind that carries worries. You can also imagine gathering your concerns and placing them into a box that you’ll put in a storage closet. Don’t worry—you can turn the switch back on and pick up your worry box when your five-minute practice period is over. The idea is to become increasingly comfortable with the practice of detaching so that you can use this skill during your rest times.

Another factor optimizing the effectiveness of rest is to note what you find enjoyable (McMurtie & Crane, 2020). For one person, doing a jigsaw puzzle feels relaxing; for another, it’s boring and frustrating. One person may feel most rested when they walk in nature; another may prefer to lie on the couch and daydream. Remember when I asked you to conjure up that felt experience of rest? Use that as your guide as you come up with a list of activities that promote that feeling for you.

Timing is also important in getting good rest. It’s better to rest before you are exhausted (McMurtie & Crane, 2020). Is there a particular time of day when you notice your fatigue worsening? Experiment with putting in a rest break at that time. Note the ebb and flow of your energy and consciously choose rest at the points of your day when you need it. Add non-negotiable rest times into your day. You make specific times for meals, sleep, and exercise. Why should rest be any different?

Resting Without Shame

Our culture has stigmatized rest (Hawes et al., 2026). We value productivity and devalue stillness. It’s important to reconceptualize rest as a human need rather than as something that must be earned and justified. Humans are meant to rest, just as we are meant to sleep and eat. Can we think of rest as a “time-in” rather than a “time-out”? As a positive rather than a negative? It’s culturally permitted to fulfill our needs for food and sleep in pleasurable ways. We tend not to feel shame about enjoying a nice meal or a comfortable bedroom. Similarly, can we enjoy rest, seeing it not as a weakness but as a positive and fulfilling aspect of life? Rest “is not an empty or deficient state. It can contain rich experiences, allowing space for emotional processing, self-reflection, and connection between the mind, body, and environment (Hawes et al., 2026).

Write in a journal or talk to a friend about the following questions:

What are my beliefs about rest? Where did I learn them? Are these beliefs working for me?

What does rest currently look like for me? Am I in balance, replenishing the energy I expend? Do I enjoy my rest times?

How can I improve my rest, in terms of quantity and quality?

Ackah, M., Hackett, K. L., Deary, V., Hettinga, F. J., Boakye, H., & Abonie, U. S. (2025). How is wakeful rest operationalized and measured in daily life among adults with and without long‐term conditions? A systematic scoping review. PM&R.

Hawes, O., Rigby, B., Flemons, M., Matias, T., & Piggin, J. (2025). Beyond Movement Alone: Rethinking Health Implications of Purposeful Physical (In) Activity, Stillness, and Rest. Journal of Physical Activity and Health, 23(2), 147-150.

McMurtie, F., & Crane, M. F. (2020). Work, Rest and Play: The importance of brief and daily rest for employee resilience. Psychological insights for understanding COVID-19 and work, 88-97.

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