Slowing Down: The Mental Health Benefits of Doing Less

Posted: October 10, 2025

When was the last time you slowed down and really gave yourself permission to rest, without guilt?

In today’s world, we’re always hearing messages that being busy means being successful. Our calendars are full, our notifications never stop, and the thought of taking a break can feel like falling behind. But here’s the truth: doing less isn’t a sign of weakness, it’s actually one of the healthiest things you can do for your mind and body.

Why Slowing Down Feels So Hard

Many of us struggle to rest because slowing down can bring up anxiety or guilt. We think, If I’m not being productive, I’m wasting time.

But research shows that constantly being on the go keeps our nervous system in overdrive, which can lead to burnout and emotional exhaustion (Brosschot et al., 2016). When we don’t give ourselves time to unwind, stress piles up (both physically and mentally).

The Science Behind Rest

Rest is more than sleep, it’s how we recharge. Taking time to pause actually activates the body’s calming system (the parasympathetic nervous system), which lowers stress hormones and helps us feel more balanced (Porges, 2011).

Even short breaks make a difference. Studies show that mentally stepping away from work or daily stress, sometimes called “psychological detachment”, can improve mood, sleep, and overall wellbeing (Sonnentag & Fritz, 2015). So, rest isn’t wasted time. It’s recovery time.

What Doing Less Can Look Like

Slowing down doesn’t mean quitting your responsibilities or giving up your goals. It means being more intentional with your time and energy. You might:

• Pause and take a few deep breaths before starting your next task

• Say no to an extra commitment this week

• Take a walk without your phone

• Let yourself nap or rest without feeling guilty

It’s the small, quiet moments that help regulate your nervous system and bring your mind back to the present.

You Don’t Have to Earn Rest

We often act like we need to earn rest, but rest isn’t a reward. It’s a basic human need.

When you give yourself permission to slow down, you’re not falling behind; you’re actually taking care of your future self. As Jon Kabat-Zinn (2013) puts it, “You can’t stop the waves, but you can learn to surf.” Slowing down helps you surf life’s ups and downs with more clarity and calm.

Finding Support

If slowing down feels impossible or uncomfortable, you’re not alone. Many people who live with anxiety, trauma, or chronic stress find that their body doesn’t know how to relax anymore. Therapy can help you rebuild that sense of safety and teach your nervous system how to rest again.

At Cardinal Hope Mental Health Counseling Services, we specialize in helping adults manage anxiety, trauma, and stress by finding balance, peace, and a gentler pace of living. You don’t have to keep pushing through; sometimes, healing starts with slowing down.

References

Brosschot, J. F., Verkuil, B., & Thayer, J. F. (2016). The default response to uncertainty and the importance of perceived safety in anxiety and stress: An evolution-theoretical perspective. Journal of Anxiety Disorders, 41, 22–34. https://doi.org/10.1016/j.janxdis.2016.04.012

Kabat-Zinn, J. (2013). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Bantam Books.

Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.

Sonnentag, S., & Fritz, C. (2015). Recovery from job stress: The stressor-detachment model as an integrative framework. Journal of Organizational Behavior, 36(S1), S72–S103. https://doi.org/10.1002/job.1924