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There’s a big difference between unplugging and recharging. Too often, what we think of as “rest” doesn’t actually refuel us. Scrolling on our phones, binging a show, or zoning out might feel like downtime, but these activities can leave us feeling just as drained—if not more so. Rest that recharges is intentional, holistic, and life-giving.

Rest is central to God’s design for our lives. He invites us into rhythms of rest to experience His care and provision. As Mark Buchanan reminds us in The Rest of God: “In a culture where busyness is a fetish and stillness is laziness, rest is sloth. But without rest, we miss the rest of God: the rest he invites us to enter more fully so that we might know him more deeply.” Rest is not just a pause from work; it is an act of trust, a declaration that God is enough, and we don’t have to strive endlessly to hold everything together.

As a Licensed Marriage and Family Therapist, one of the first exercises I lead my clients through is designed to help them truly recharge. Whether preparing to discuss difficult topics or simply learning to refuel, this practice builds a foundation for rest that actually restores.

Here’s the exercise: write four words at the top of a page—Calming, Soothing, Refreshing, Relaxing. While these words are similar, they represent unique aspects of how we find rest. Under each word, list activities, places, or practices that make you feel this way. Often, even the process of reflecting on these things can lower stress levels and help you breathe more deeply.

Let’s break it down into three parts: the importance of all four areas, how to do the exercise on your own, and why rest that recharges matters.

The Importance of the Four Areas

Rest is not one-size-fits-all. Ministers, in particular, need different kinds of rest to balance the emotional, physical, and spiritual demands of their work.

• Calming: Helps quiet your mind and reduce anxiety. This might look like sitting in silence, journaling, or practicing deep breathing.
• Soothing: Nurtures your emotions, offering comfort during tough seasons. This could include listening to music, talking with a trusted friend, or spending time in prayer.
• Refreshing: Restores your energy, often through activities that engage your body or spark joy, such as walking, playing a sport, or exploring a creative hobby.
• Relaxing: Allows you to release tension and be present in the moment. Think of reading a good book, sipping coffee, or simply doing nothing without guilt.

These four areas work together to create a holistic approach to rest, addressing your mind, body, and soul.

How to Do the Exercise

This exercise is simple but powerful. Here’s how to do it:

1. Prepare a quiet space. Set aside 20-30 minutes where you won’t be interrupted. Grab a sheet of paper or open a notes app on your device.
2. Write the four words. At the top of your page, write: Calming, Soothing, Refreshing, Relaxing.
3. Start listing. Under each word, brainstorm activities, people, places, or practices that make you feel that way. For example:
   • Calming: Sitting by a lake, journaling, deep breathing.
   • Soothing: Calling a friend, listening to hymns, walking in nature.
   • Refreshing: Gardening, hiking, trying a new recipe.
   • Relaxing: Reading a book, taking a nap, sipping tea.
4. Reflect on your list. Notice which activities resonate most with you. You might feel your body relax or your mind clear just thinking about them.
5. Plan your rest. Choose one activity from your list to incorporate into your week. Prioritize this time as a way to honor your need for rest.

The Importance of Rest That Recharges

Not all rest is equal. Mindlessly scrolling through your phone or vegging out in front of the TV might feel like rest, but it doesn’t always recharge you. True rest renews your energy and brings you back to your calling with clarity and strength.

True rest acknowledges that God, not us, holds all things together. As Buchanan writes, “If God works all things together for good for those who love him and are called to his purposes, you can relax. If he doesn’t, start worrying.” Rest is an act of faith—faith that God is always working, even when we are not. This is the kind of rest that allows us to release control, trusting in God’s goodness and sovereignty.

Jesus himself modeled this kind of rest. He withdrew from the crowds to pray, to commune with the Father, and to restore his strength (Luke 5:16). This wasn’t idleness; it was intentional replenishment. Likewise, Sabbath rest is a foretaste of the eternal rest promised to us in Christ—a rest where all striving ceases, and we dwell fully in God’s presence.

As we reflect on how we rest, we are reminded that rest is both an act of worship and a demonstration of faith. It invites us to quiet our hearts, let go of our striving, and allow God to meet us with His peace, strength, and sufficiency.

Take the First Step

It’s easy to put your own needs aside for the sake of others. But rest is a gift from God, and prioritizing it is not selfish—it’s essential for serving well. Take 30 minutes this week to try this exercise. Reflect on the ways you experience rest and start building rhythms that recharge your body, mind, and spirit.

Rest well—you and your ministry will thrive because of it.

Keith Tenpenny serves as the Congregational Care Counselor at Brentwood Baptist, bringing over two decades of experience in counseling and ministry. A Licensed Marital and Family Therapist (LMFT 1062) with advanced training in Emotionally Focused Therapy, trauma recovery, and life coaching, Keith is passionate about helping individuals, couples, and families find healing and growth. He holds a BA in Physical Education and Religion, along with Master’s degrees in Counseling and Divinity, and is certified in the Prepare/Enrich relationship assessment.

To dive deeper into this topic, listen to Episode 3 of the Elevate Podcast, “Rest, Rhythms, and Resilience: Fighting Burnout in Ministry,“ where Keith Tenpenny shares insights on healthy ministry rhythms, practical steps for rest, and overcoming burnout. Available now wherever you listen to podcasts!