Rest is the fuel for healing.

Rachel Rauch • January 13, 2025

REST IS THE FUEL FOR HEALING

I often describe myself as a triple Type A personality. Constantly on the move, being productive, trying to accomplish more than is reasonably possible. As a teenager, my family nicknamed me Blitz because I just blitzed here, blitzed there, and blitzed everywhere!

But one day, I woke up to the harsh reality that I couldn’t sustain my level of productivity any longer because I had not stopped long enough to restore the energy I had depleted. I could still be busy, but I couldn’t produce the way I once had.

I think all of us resist the human limitations that rub up against our ideals of what we think we should be able to accomplish. For me, that journey has been ongoing. Along the way, I have learned the value of rest in healing and restoring. And while I still don’t do it perfectly, I am excited to share with you how you can enhance your own healing journey by learning to rest!

The Science of Rest and Healing

Rest is essential for healing to take place, both physically and mentally. Rest allows the body to repair and regenerate with most of this happening while we are sleeping. Rest also helps the immune system to strengthen and respond effectively to illness or injury. Rest reduces the mental strain that can accumulate from the challenges of daily life. This quieting of the mind improves focus, emotional balance, and the ability to make decisions with clarity.

When we rest, our stress hormone, cortisol, begins to decline. Cortisol levels increase under stress, leading to anxiety, poor sleep, hormone irregularities, and fatigue. Intentional rest—whether through sleep, spending time in nature, or simply pausing from daily demands—restores balance and calms the nervous system. Over time, this strengthens our ability to cope with future stress. A peaceful heart and mind are not just beneficial for health but also allow us to engage more fully with those we love.

Studies reveal the significant impact of ignoring rest. For example, research has shown that individuals who sleep fewer than six hours a night are more likely to experience illness compared to those who sleep seven to eight hours. Additionally, mental exhaustion from overwork without breaks has been linked to higher rates of burnout, anxiety, and depression. This isn’t just in the workforce but also moms at home, managing a relentless load of responsibilities and expectations. These findings remind us that rest isn’t a luxury—it’s a necessity. Embracing rest is not only an act of self-care but also an act of obedience, trusting that God’s design for our bodies includes a rhythm of work and rest.

Barriers to Rest: Why We Struggle to Slow Down

Our culture glorifies productivity to the detriment of rest. The pressure to defy expectations in what we accomplish, how we live, and how our children excel in knowledge and experience leaves no room for rest. There is an unspoken badge of honor for busyness. The busier you are, the more accomplished you must be.

Our culture resists rest unless it is an exotic vacation. We experience implied guilt and shame when we stop our frenetic doing and rest in the moment. Why? Because we feel guilty that we might be wasting time and shame because we internalize our lack of productivity equates with a lack of value. We don’t feel that we deserve the rest until our to-do list is accomplished. Rebekah Lyons says in her book, Rhythms of Renewal that “rest precedes blessing. We don’t have to run to earn rest; we run fueled by a posture of rest.”

As you juggle many responsibilities and demands, I encourage you to familiarize yourself with the symptoms of overwhelm and burnout that come when rest is ignored. Common symptoms include constant exhaustion, irritability, emotional instability, or feeling overwhelmed by even small tasks. Physical signs, such as frequent headaches, weakened immunity, or trouble sleeping, are also frequent. Spiritually, a lack of rest can lead to difficulty finding joy in prayer, reading Scripture, or serving others, ultimately leaving us feeling disconnected from God. These warning signs are a call to pause, reflect, and prioritize rest—not as an indulgence but to honor God’s design for balance and renewal in our lives.

My Favorite Strategy to Prioritize Rest for Healing

When clients come to me overwhelmed with life and experiencing anxiety and irritability, hormone concerns, and never-ending fatigue, I begin teaching them ways to rest by taking control of their lifestyle instead of being a victim to our culture’s demands. This can be challenging and requires a change in our mindset.

One of my favorite ways to begin implementing rest is with a 30-minute break during your day. Schedule this time on your calendar and make it non-negotiable! I recommend this in the middle of your day because it will provide energy to finish your day strong!

Here’s how I recommend doing this 30-minute break:

Turn off electronics and silence your phone to prevent disruptions.
Set a timer for 30 minutes so you aren’t constantly checking the time.
Have a blank piece of paper and pen nearby. When thoughts of the next thing you need to do come to mind, jot it down and then forget about it. This is time to rest, not to worry about remembering your to-do list! You will have your notes after your break is done.
Choose any activity that is rejuvenating or relaxing. This might be a nap or taking a bath, reading a book, creating something, taking a walk, playing with your pet, or anything else you feel refreshed doing. One of my favorite ways to rest is adult coloring. Don’t be surprised if you struggle at first to find things refreshing. But continue to experiment with different activities, and your list will begin to grow.
When the 30 minutes are done, set aside your activity until the next day and notice the improvement in your mood, energy, and thinking as you engage in the rest of your responsibilities for the day.
Note: if you have napping children, take these 30 minutes near the beginning of their nap. You will likely be extra productive afterward during the rest of their nap! If you have children old enough to not nap, establish the same 30 minutes as rest time for them. Have a special basket of activities that they can do on their own during that time. This basket should contain items and projects that they look forward to and anticipate doing.

There are many other ways to incorporate rest into your life, but this is one of my favorites!

In the Bible, Jesus invites the disciples after a day so busy that they didn’t have time to eat to “Come with me by yourselves to a quiet place and get some rest.” (Mark 6:31) Jesus recognized the exhaustion the disciples were feeling. They were trying to meet all the needs and expectations without taking a break. Many of us can relate to the disciples. Because of our demanding culture, we need to be reminded to rest.

Creating a rhythm of rest in your day will take time and the trialing of different activities. Be patient with yourself as your body and mind acclimate to the much-needed rest. At first it may feel disorienting, and you may have a hard time spending more than a few minutes resting. But over time, your body will begin to anticipate and heal in these moments of rest.

If you would like to learn more about rest and the role it plays in your healing journey of your mood, fatigue, and hormones, I invite you to schedule a free call with me. Don’t journey alone!

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Could childhood experiences be affecting your health?

By Rachel Rauch • September 25, 2025

Is there a connection between our childhood experiences and the health challenges we face as adults? I have a scar on my knee shaped like an “H,” a reminder of my first visit to the ocean as a child. I was mesmerized by the shells along the water’s edge, so focused on picking them up that I didn’t see a huge wave coming. It rolled me over and over on the sand, and when I finally stood, my bucket of shells was empty, and my knee was bleeding, sprinkled with tiny shells and grains of sand. That moment gave me a deep respect for the sea—one that has never left me. Years later, my knee healed, but the scar remains as a visible reminder of that day. Many childhood experiences, however, leave no visible scars , yet they impact our physical and emotional bodies. We notice injuries from accidents or falls, but what about wounds that don’t heal so obviously? Experiences like bullying, losing a loved one, growing up with a caregiver who wasn’t attuned to our emotional needs, or living with chronic family stress can leave lasting imprints that influence our health as adults. The groundbreaking Adverse Childhood Experiences (ACEs) Study , first published in 1998, linked childhood trauma to adult chronic illness, mental health struggles, and even premature death. ACEs scoring 4 or more can increase risk for heart disease, diabetes, lung disease, and more—2–3 times higher than those with no ACEs. While we can’t change our childhood, we can address how trauma is stored in the body to reduce its impact. Long before chronic disease develops, trauma often shows up as: Fatigue Poor sleep Anxiety or low mood Brain fog Digestive disturbances Steps to Support Your Body in Healing Tell someone. Give voice to your pain so it doesn’t remain trapped inside your body. “When I kept silent, my bones wasted away through my groaning all day long.” (Psalm 32:3, ESV) Get to know your body. Symptoms are your body’s way of signaling that it needs care. Listening and responding to these cues can help it quiet down. Work with a professional therapist. A trauma-informed therapist or coach can help you process childhood experiences, allowing your body to release long-held burdens. Move slowly and gently—honor your nervous system first to avoid re-traumatization. Prioritize rest and protein. Sleep at least 8 hours per night. During rest, your brain consolidates memories and works to heal emotional wounds. Include at least 25 grams of protein per meal to support neurological and physical repair. Consider methylation testing. This can guide your body in detoxification, hormone balance, mood regulation, and overall healing. Work with a qualified practitioner. Look for someone experienced in nervous system health, somatic exercises, and gentle, nurturing approaches that support your body without overwhelming it. Why the Nervous System Matters At the core of the ACEs findings is this: childhood trauma shapes the nervous system , which in turn impacts every other system in the body. Supporting the nervous system is essential for healing—emotionally, mentally, and physically. Many women I work with are surprised by the transformation that begins by simply addressing the nervous system. They notice: Waking up refreshed instead of exhausted Feeling peaceful instead of anxious Having energy to play with their kids instead of sitting on the sidelines Mental clarity and focus in relationships instead of numbing out on social media Emotional stability instead of feeling victimized by moods If you suspect childhood experiences may be contributing to your current health concerns, I invite you to schedule a free 45-minute consultation . We’ll talk about your health, explore what your body is trying to communicate, and determine if Wholeness Restored is the right next step for you. This is not a high-pressure call—just a chance to connect, share your story, and explore options for nurturing your body and nervous system.

Believing a Lie

By Rachel Rauch • September 17, 2025

This past winter I fell off an e-bike and injured my leg, which led to tendonitis. For a while, my mobility was so limited. I was thankful to borrow crutches from a friend, but honestly, they only made me feel more restricted. Not only did my leg refuse to cooperate, but now my arms were tied up too—I couldn’t move at my normal pace or carry things around the way I was used to. I’ll be honest: I was frustrated with my body. The tendonitis felt like an overreaction to what I thought was a simple accident. I just wanted my body to heal quickly so I could get back to normal. But the longer it dragged on, the more annoyed I felt with my body and its limitations. When was the last time you thought, “I love my body”? Yeah, me neither. And limping around on a bum leg didn’t help. But God has been working on my heart and helping me uncover a lie I’ve believed for far too long: My body is a burden instead of a blessing. I tolerate the ways it embarrasses me, I get frustrated when it interferes with my plans, and I silently judge it for not meeting cultural expectations. Can you relate, or am I the only one? Here’s the truth God has been teaching me: My body is made in His image, created to protect me. Every symptom is a signal—my body’s way of alerting me to something that needs attention. When my leg hurt, that pain was actually protecting me by slowing me down and pointing to deeper damage I didn’t realize at first. The next time you find yourself viewing your body as a burden, stop and try this: Thank God for creating you in His image with a body designed to take care of you. Honor your body by pausing to listen to what it’s trying to tell you. Respond to what you hear by taking a step to nurture it. The more comfortable you get with listening and responding to your body’s needs, the more you’ll see it as a blessing rather than a burden. Yet so often, we curse the symptoms instead of blessing the body that is doing exactly what God designed it to do—protect and care for us. As women, I think we’re especially vulnerable to this lie. We feel guilty for taking time to care for ourselves, so our bodies become “burdens” that interfere with productivity, parenting, or expectations. We grit our teeth, push through, and ignore the signals our bodies are desperately sending. This is exactly why the very first step of my signature program, Wholeness Restored , addresses the lies that hinder healing. Lies shape our beliefs, and beliefs drive our behaviors—often making us feel worse. The first of my Six Principles of Nurturing is Recognize. Healing begins when we recognize the ways our bodies have been impacted—by toxins, EMFs, past injuries, trauma, chronic stress, and emotional pain. Our bodies are trying to warn us that the burden they’re carrying isn’t sustainable, and they need help to heal. If you’re tired of seeing your body as a burden instead of a blessing, I invite you to schedule a free 45-minute consultation . During our call, I’ll listen to your health concerns and the ways your body may be trying to speak to you. Together we’ll explore whether Wholeness Restored is the next right step for your healing journey. The truth is this: if you ignore your body’s signals, it will only speak louder—because it’s determined to protect you. But you don’t have to keep living this way. Imagine instead: Waking up refreshed instead of discouraged after another sleepless night. Feeling peaceful instead of constantly anxious. Having the energy to run with your kids instead of watching from the couch. Enjoying clarity and focus in your relationships instead of numbing out on social media. Experiencing emotional stability instead of feeling controlled by your moods. You can see your body as the blessing it was created to be—when you listen to it, honor it, and nurture it. It’s time to act on truth instead of believing lies. Will you join me? Will you take that next step? If you’re ready, book your free call today —I can’t wait to talk with you!

260-273-5364

rachel@eirowellness.com

Rest is the fuel for healing.