Resolved to Rest

by Adrienne Burton

Insight Eight: I Take Care of My System - May I be present as a source of strength for my parts

As the calendar turns over into a new year, I am choosing a different path than usual. Rather than following the trend to set resolutions and get myself geared up for a list of new things, I am following nature’s example in this winter season and enjoying some rest. Winter, especially in colder climates, is a time when many plants, animals, and ecosystems slow down, retreat, and restore their energy. This concept can be applied to humans, too and is particularly important for trauma survivors.

When I first began my healing journey, I never expected the simple act of resting to become one of my biggest challenges. I had always been someone who pushed through, who kept going despite everything. But when I finally stopped—when I tried to rest or simply be still—that’s when the real struggle began. For years, I lived in a state of constant hypervigilance. My nervous system was always on alert, expecting and preparing for the worst. Stillness was overwhelming and felt dangerous. Even when I thought I was safe, the quiet often felt like it was too much to bear and I couldn't relax. My body would tense up, my heart would race, and my mind would start running through all the kinds of scenarios. It seemed that whenever I tried to slow down or be quiet, everything in me would resist. And sometimes I felt guilty for wanting or needing rest and somewhere deep down, I didn’t feel like I deserved it. If I slowed down, then I wasn’t trying hard enough, or I was being lazy or selfish.

For me, the key to understanding my inability to rest was recognizing that these parts weren’t just thoughts or feelings—they were protectors. But over time, these protectors had taken over, not allowing me to feel safe enough to relax. In order to reclaim rest, I needed to first reconnect with my Self; that calming, compassionate, and grounded presence with the capacity to remind my parts that it is safe to relax and that they are not in danger.

Although the solution of connecting with my Self was simple, it was by no means easy. It has taken years to learn to redirect my thought patterns and regulate my nervous system; and even after developing those skills it requires an intentional practice to cultivate rest and relaxation. That is one of the reasons I am dedicating this winter season to it. Making rest a priority and focusing my attention on nurturing my system. For trauma survivors, rest plays a vital role in the healing process. Trauma work often involves confronting painful memories and emotions, and this can be exhausting. Integrating rest into the healing journey allows the nervous system to recalibrate and integrate the work done in therapy and helps avoid burnout, emotional overwhelm, and re-traumatization.

Here are some practical ways you might incorporate rest into your own healing journey:

1. Create Restorative Routines: Set aside time for daily rest, whether through naps, mindfulness, meditation, or simply sitting quietly. Practice listening to your body’s needs for rest and relaxation.
2. Sleep Hygiene: Prioritize good sleep hygiene. Stress can disrupt sleep patterns, but good sleep is essential for physical, mental and emotional processing. Create a calming nighttime routine and focus on creating a peaceful, comfortable sleep environment.
3. Mindfulness and Relaxation: Use mindfulness techniques to slow down and ground yourself in the present moment. This can help calm the nervous system and create the space needed for emotional healing.
4. Honor Seasonal Cycles: Just as nature takes breaks during winter, consider aligning your life with the natural ebb and flow of energy. Give yourself permission to rest and rejuvenate during low-energy times, and trust that rest will prepare you for future activities and growth.

Rest is not just a break from the demands of life—it is an essential component of life, especially for those who have experienced trauma. Rest is also not a luxury or indulgence, nor is it an indication of weakness or laziness; it’s an important aspect of self-preservation and an essential phase in the cycle of recovery, giving our bodies and minds the time they need to regenerate and heal. Nature provides us with a beautiful reminder that rest is a necessary phase for growth, whether in the hibernation of animals, the dormancy of trees, or the quiet stillness of winter. By embracing rest, we create the conditions for healing, growth, and renewal. So, rather than continuing to rev my engine on all cylinders, I’ll be settling in to stillness and giving myself the gift of rest. 

Adrienne Burton is a PATH Board Member and Facilitator, as well as a writer, artist, speaker and wellness coach. To connect with Adrienne, click here.

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IFS Professional Opportunity

In service to PATH’s mission to expand access and application of internal family systems (IFS) for addiction and underlying trauma healing, we are happy to announce an opportunity for existing and aspiring IFS practitioners with one of our community partners, the Global Trauma Institute. The Global Trauma Institute (GTI) is an education, certification and governing body advancing trauma-sensitive care for mental health professionals, peers, educators, and leaders. GTI offers many programs that align deeply with PATH's commitment to trauma-informed, compassionate healing and currently has open enrollment for:

​Certified Parts Work Practitioner Course​

​Certified Trauma Care Practitioner Course​

Both programs have cohorts beginning in February and serve as qualifying prerequisites for the IFS Institute's Coaching Course.

Since the IFS Institute's February 2024 decision to create separate clinical and non-clinical training tracks, many have been exploring new pathways for continuing professional development. If you’re new to professional training these GTI programs provide a pathway to IFS training in non-clinical applications, grounded in the same principles of self-compassion and trauma-informed care that guide our PATH community. For IFS Level 1-3 Trained Practitioners, GTI's professional standards certification meets the new requirements for IFS Certification, preserving your previous training investment.

These programs offer:

✓ Professional credentials recognized by the IFS Institute

✓ Deep understanding of trauma-informed practices

✓ Skills to support others in their healing journey

✓ Connection with a community of compassionate practitioners

If you are ready to begin or continue your professional IFS journey, you can register for GTI's upcoming courses here: Global Trauma Institute​

For questions about the program or registration, please contact: support@globaltraumainstitute.com.

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PATH programs are funded by the generous contributions of our members and communities and we appreciate your support. Please make a donation today at whatever level you are able:https://gofund.me/c248afb4​ ​ ​

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