Episode Description

Today’s solutions news:

Karissa shares with us the secret to feeling truly refreshed (and it’s not just getting a good night’s sleep). Then, Arielle reveals a surprisingly simple solution for reducing PTSD flashbacks: Tetris!

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Transcript

Theme music 

Karissa   

Hello and welcome to the Optimist Daily’s weekly roundup. I’m Karissa.   

Arielle   

And I’m Arielle, and we’re working hard to put solutions in view and optimism in motion.   

Karissa   

Hey, we’re back again with more solutions from the Optimist Daily. How are you doing, Arielle?   

Arielle   

I’m doing alright. I’m feeling very cozy as the weather changes, and I’m actually not mad about it. I’ve been knitting… not knitting. I’ve been crocheting a scarf for a friend, for his birthday… 

Karissa   

Ah.    

Arielle 

…so hopefully, he’s not listening.   

Both 

(Laugh)  

Arielle   

And just like, drinking tea, cuddling with my dog, doing fall things, enjoying the crunch of leaves under my feet. But how about you, Karissa, how are you?   

Karissa   

Yeah, it’s not exactly fall weather because it’s still pretty hot over here in California in the Central Valley, but I’m enjoying somewhat cozy vibes as well this week because I’m feeling a little bit under the weather—so lots of tea, but the outside does not match the vibes inside (laughs). 

Arielle   

Are you getting actually sick, or is it just you’re feeling drained or allergies?   

Karissa   

Maybe just a combination of all the above, but I’m needing a lot of rest these days. That kind of brings me to my solution—if you don’t mind me jumping in?   

Arielle   

Yeah, of course, go for it.   

Karissa   

So, this solution was very timely for me, and I think it’s timely for everyone because we all need rest every single day. The title of this solution is The seven types of rest you need to feel truly refreshed. Oh, that rhymes! 

Both 

(Laugh) 

Karissa 

Arielle, have you ever woken up from a full night’s sleep feeling more drained than when you went to bed? Or do you find yourself zoning out while in conversation, even after having a good night’s sleep?   

Arielle   

(Pause). Sorry, what? What was that? No, I’m kidding! (Laughs). That was me pretending to zone out.  

 Both 

(Laugh) 

Arielle 

But yes, I definitely feel that sometimes—even when I get a solid 8 hours, I still wake up feeling like, “uh, no, I can’t.” (Laughs) 

Karissa   

Exactly! It might be because you haven’t gotten the type of rest you truly need, and I have the same thing, I go through the same thing too. Listeners, if you’ve ever felt exhausted despite getting enough sleep, you’re not alone— And it’s not just me and Arielle. 

Both 

(Laugh) 

Karissa 

But it turns out that rest entails considerably more than just sleeping. Dr. Sandra Dalton-Smith, a busy physician and mother of two, discovered herself feeling burned out and fatigued about 10 years ago, despite sleeping well. 

As a result, she began investigating why she, like many of her patients, felt this way. It turns out that we all require seven different forms of rest to feel completely rejuvenated. Dr. Dalton-Smith’s research, which she details in her book *Sacred Rest*, highlights seven important areas of rest: physical, mental, spiritual, emotional, sensory, social, and creative. So, today, we’re going to take a look at each type and how they might help you refresh your mind, body, and spirit.   

Arielle   

I’m very curious.   

Karissa   

The first type of rest she shares is physical rest. As we said earlier, sleep isn’t the only component of physical rest—because there is also active physical rest.   

Arielle   

Wait, those two sound like opposite things. How can you be active and still be resting?   

Karissa   

Well, it turns out that active rest includes relaxing activities like yoga, stretching, and massage therapy. These techniques benefit your body by improving blood flow, decreasing stress, and promoting healing. So, if you’re experiencing aches or stress in your body, you could be due for some active rest.   

Arielle   

Okay, that makes sense.   

Karissa   

Yeah, and I love all those activities! According to Dr. Dalton-Smith, physical rest involves more than just going to bed at night—it also includes giving your body relaxation during the day. So, try introducing active rest into your routine, like going for a walk or doing some moderate stretching, and you’ll notice a big difference.   

Alright, moving on to #2, which is mental rest. If thoughts keep you up at night or if you’re struggling to concentrate on daily tasks, it could indicate that you’re short on mental rest. Mental rest deficit has consistently been one of the top two types of rest people need. A quick trip might provide temporary relief, but long-term treatments—like taking regular pauses throughout the day to clear your mind—are definitely more sustainable. Whether it’s a few minutes of deep breathing or writing in a notebook, allowing your brain time to relax is essential for mental recuperation.   

Arielle   

That reminds me of a tactic we’ve written about on the Optimist Daily, where you do like 25 minutes of focused work and then take 5 minutes of rest. Giving yourself regular intervals of rest throughout the day is supposed to improve productivity, so yeah, that makes a lot of sense.   

Karissa   

Exactly! A lot of these we have articles on the Optimist Daily for, so definitely check them out.   

Alright, #3 is spiritual rest, which meets our deepest needs for meaning, purpose, and connection. No matter what your beliefs are, everyone benefits from feeling like they belong and that their life has purpose. A lack of spiritual rest may make you feel distant from your purpose. To restore spiritual rest, try engaging in practices that are meaningful to you—whether that’s prayer, meditation, or spending time with a supportive community. Giving back to others or practicing gratitude can also help meet spiritual needs.   

Arielle   

Yes, we love gratitude!   

Karissa   

Gratitude really makes the world go ‘round.   

Moving on to emotional rest: you may require emotional respite if you constantly put on a brave face or struggle to say no to others. According to Dr. Dalton-Smith, an emotionally rested person answers the question, “How are you?” with a truthful “I’m not OK,” and that’s totally OK to do.  

Emotional rest occurs when we can express ourselves authentically, without having to disguise our emotions. This might be as simple as talking to a trusted friend or even seeking treatment to process feelings in a secure environment.   

Another type of rest is sensory rest. Between the continual buzz of technology and over-stimulating situations, our senses are frequently overloaded.   

Arielle   

Yeah, I didn’t really put together that this is an area where we could become exhausted, but it makes sense. Screens, notifications—all that stuff brings a lot of stress to my life, which is why I try to avoid them at the end of the day.   

Karissa   

Totally. And even Dr. Dalton-Smith says most of us aren’t aware of how our sensory environments impact our feelings and energy levels. So, for sensory rest, take a break from distractions.  

Like you kind of mentioned Arielle, if you try spending time in silence, or turning off bright lights or those devices, or simply closing your eyes for a few moments during a hectic day, you can rest your senses. Unplugging from screens and other stimuli can really benefit your nervous system.   

And now we’re on to #6: social rest. Social rest is beneficial for everyone, not just introverts. Dr. Dalton-Smith defines social rest as the balance between relationships that energize us and those that deplete us.   

Arielle   

We just covered this in more depth on how to recover from social exhaustion not too long ago on the Optimist Daily! So you should go check it out.   

Karissa   

Yeah definitely! That was just from a couple weeks ago so highly recommend. But as a little debrief, to restore social balance, prioritize spending time with people who inspire you without expecting anything in return. This might mean declining social gatherings or setting boundaries with people who drain your energy.   

And finally, #7 is creative rest. Whether you realize it or not, you use creativity every day to solve problems, develop ideas, and think outside the box. When you’re at your lowest point, creative relaxation can help rekindle your passion. Appreciating beauty in nature, art, or music promotes creative rest. As Dr. Dalton-Smith points out, when we simply absorb beauty without feeling compelled to create something from it, we replenish our creative energy. So refuel your creativity by going on a walk in nature, visiting an art gallery, or listening to your favorite music without distraction.   

Arielle   

Alright! These tips are all such a great reminder that regardless of what society tells us about like being constantly productive and etcetera, rest is necessary, and it’s not just something we deserve after working hard—it’s something that we have to do every day.   

Karissa   

Totally. By addressing these seven sorts of rest, you can overcome burnout culture and feel truly rejuvenated. And if you want to find out what type of rest you need the most right now, Dr. Dalton-Smith’s Rest Quiz can help you identify which aspects of your life require attention. You can look it up, or it’s also linked in our article on the Optimist Daily this week—so go check that out!  

The goal here isn’t just to get more sleep but to rest in ways that rejuvenate your entire being. As we take the time to rest in all these different areas, we can enter what Dr. Dalton-Smith refers to as a “rest revolution,” where feeling energized and well is a necessity rather than a luxury. And that’s something I can definitely get behind.   

Arielle   

Yeah, for sure. And I’m really curious about this quiz. I haven’t taken any quiz yet, but off the top of my head, I think I probably need mental rest and social rest would be at the top of my list. That’s just my gut feeling (laughs). How about you? Do you think there’s any specific type of rest you’re really lacking?   

Karissa   

Hmm… I feel like I might be in need of spiritual rest lately. I’ve been feeling a little disconnected from gratitude and just being in touch with the universe and such. So maybe that’s something I should work on. And possibly physical rest, too. Even though being sick has meant lots of sleep and doing nothing, I’ve been missing my walks, stretching, and yoga—so that’s something I definitely need as well.   

Arielle   

Wow, really, really interesting article. Speaking of problem-solving and thinking outside the box, well, your article talked about how we solve problems all the time and try and think beyond the box. And my article actually has to do with a really popular puzzle game—one that I think everyone knows. So, do you mind if I jump into my solution of the week?   

Karissa   

Yeah, definitely. Let’s hear more about it!   

Arielle   

Okay, so the title is: Do you suffer from PTSD flashbacks? Playing Tetris may just help. So, I’m diving into something that might be surprising—I mean it definitely surprised me when I first read this headline. We’ve all played Tetris, right? It’s one of those games that’s pretty much universal. But, what if I told you that Tetris might actually be a useful tool for something as serious as PTSD?   

Karissa   

Wait, hold on. You mean Tetris—as in the game with the falling blocks?    

Arielle   

Yes, exactly! Strange but true! A recent study from Uppsala University in Sweden found that playing Tetris can significantly reduce flashbacks in people who suffer from post-traumatic stress disorder, or PTSD.   

Karissa   

Okay, I definitely need more explanation on this one. How is a video game going to help with something like PTSD? I thought Tetris was just for killing time.   

Arielle   

(Laughs). I know it sounds a little out there, but bear with me. This research actually started all the way back in 2009. Professor Emily Holmes—who’s now at Uppsala University—wanted to see if a game like Tetris could actually interrupt traumatic memories. She’s been working on this for quite a while, and it seems like it actually works!   

Karissa   

Oh, really? So, what exactly did she find out?   

Arielle   

Well, back in the day, they had participants watch a disturbing film—basically something that could stir up uncomfortable memories. After that, some participants played Tetris while others just kind of hung out and sat around. They found that those who played the game had fewer flashbacks than those who didn’t.   

Karissa   

That’s pretty wild! But that was a small experiment, right? Did they follow up on this later?   

Arielle   

Yeah, that’s a fair point. It was a pretty small experiment at first, but fast forward to the COVID-19 pandemic, and Holmes’ team expanded the study to healthcare workers in Sweden—164 of them, to be exact. These were frontline workers exposed to trauma while treating COVID-19 patients. Between 2020 and 2022, they found something pretty remarkable. The people who played Tetris for just 20 minutes after a stressful shift reported far fewer flashbacks compared to those who didn’t. 

Karissa   

Wow, okay. So how much of a difference are we talking about here?   

Arielle   

It’s a pretty big difference! At the five-week check-in, those who played Tetris were averaging just one flashback per week, while the group that didn’t play was reporting around five flashbacks a week.   

 Karissa   

Whoa, that’s a pretty big deal!   

Arielle   

And it gets even better. Six months later, the group that played Tetris still had half as many flashbacks compared to the control group. I found that pretty incredible.   

Karissa   

Okay, so here’s the big question relating back to the headline: How is playing a game like Tetris helping with PTSD flashbacks?  

Arielle   

It all comes down to a cognitive process called mental rotation. When you play Tetris, you’re rotating and positioning those little blocks so they fit together, and that takes up some serious brainpower. Specifically, it engages your visuospatial memory. Researchers think that when you’re focused on mentally rotating those blocks, your brain doesn’t have enough resources left to trigger those vivid, emotional flashbacks.   

Karissa   

Ah, so Tetris is like brain juggling—keeping your mind too busy to focus on the bad stuff.   

Arielle   

Exactly! Dr. Holmes even suggests that Tetris could “disrupt dysfunctional mental imagery,” which is just a fancy way of saying it can help stop intrusive memories from forming in the first place. In this recent study, it’s been shown to work over a longer period, just 20 minutes of play can help reduce flashbacks for months.   

Karissa   

I bet a lot of people listening are thinking, could this really be a game-changer for PTSD treatment?   

 Arielle   

It really could be! Or it seems to be. And the best part is how accessible it is. Anyone can play Tetris—it’s free, easy to use, and doesn’t require much time. You could even play it after a stressful experience, and it might help prevent those PTSD symptoms from getting worse. Holmes hopes it could even become a preventative tool, like a “cognitive vaccine,” as she puts it.   

Karissa   

Oh yeah, a cognitive vaccine is such a good term and I love that idea. Could this be something healthcare workers or even soldiers use to protect their mental health after trauma?   

Arielle   

Absolutely! Holmes believes it could be a quick, cost-effective way to help people right after a traumatic event. The fact that it’s simple and non-invasive makes it even more promising.   

Karissa   

Yeah, it’s kinda cool to think that something as simple as a video game could have such a profound impact.   

Arielle   

Yeah, I know! And the more research comes out, the more we might see Tetris—or even other similar games—become part of PTSD treatment plans.   

Karissa   

That’s what I was thinking! There are so many variations of Tetris and puzzle games out there. I was a huge fan of Candy Crush so I wonder if Candy Crush could help out (laughs). 

Arielle   

Haha, yeah, maybe! Great excuse for anyone who might be struggling to just be playing all the time. Be like it’s part of my treatment! 

Karissa 

Yeah! 

Arielle 

But it’s just another reminder that sometimes the solutions to big problems can come from the most unexpected places. And I mean, you say all the time, Karissa, sometimes the smallest and most simple solutions have the most impact. And I think that applies here. 

Who knew Tetris could be both fun and therapeutic? Whether you’re playing for entertainment or to calm your mind, it seems like there’s more to those twisty falling blocks than we thought.   

Karissa 

Yeah, exactly! 

Arielle   

And with more studies on the horizon, we’ll hopefully learn even more about how a simple game like Tetris can help with mental health.   

Because yeah, who knows the future of mental health might just be a few blocks away 

Karissa 

(Laughs) 

Arielle 

So sorry for the wordplay there. (Laughs) I just couldn’t help myself. 

Karissa   

Yeah, love the wordplay and love the solution. It’s super intriguing. So hopefully we’ll hear more on this very soon. 

Well, that was a very great round-up of solutions that we found interesting on the Optimist Daily this week! But we also have some other great solutions you can find on our website, including… 

Arielle   

California’s first National Marine Sanctuary in 30 years to protect 116 miles of coastline, Hispanic Heritage Month: ‘Latinx’ must go if we really want to be inclusive, Largest heat pump in existence will soon warm 30,000 homes in Finland, and Do you have a toxic friend? A therapist’s advice on how to set boundaries. What else do we have? 

Karissa   

So we have California imposes a complete ban on plastic shopping bags at grocery stores. Lots of good news from California, it seems this week. Pine needle tea, an earthy brew full of health benefits, The Hague makes history as the world’s first city to ban fossil fuel ads, and Ditch the rake and discover the benefits of leaving falling leaves in your yard. Less yard work for you. 

Arielle   

Yeah, it seems like there’s a lot of good news from California where you are, and also, The Hague is in the Netherlands. Yay for local good news stories (laughs). 

Karissa 

Totally! Lots of good solutions! 

Arielle 

If you want to start your day off right, make sure to subscribe to our free daily newsletter and get solutions delivered straight to your inbox.   

Karissa   

We also have more on our social channels! You can find us @OptimistDaily on all platforms, including Threads and Pinterest. The only difference is on X, where we’re known as @OdeToOptimism.   

Arielle   

We’re a small team of optimists working hard to bring you positive news. If you want to support our mission of putting more optimism into the world, click on the link in the show notes to find out how.   

Karissa   

And remember, support doesn’t always have to be financial. Even just recommending our podcast to a friend, leaving a positive review on Apple or Spotify, forwarding a link to a friend, or sharing a solution on your socials would be a huge help. 

Arielle   

Karissa, I hope you feel better. I hope you get all the seven different types of rest we apparently need. 

Karissa 

(Laughs) 

Arielle 

And I hope all our listeners also enjoy a restful weekend and maybe download Tetris? 

Karissa   

That’s what I was gonna say! Rest and Tetris for your weekend.   

Arielle   

(Laughs). Well, we’ll see you next week! 

Both 

Bye!