The end of 2024 has been a whirlwind, to say the least.
From being a first-year doctor of public health student, to being a full-time employee and trying to check all the boxes of being great. From work to life and everything else in between.
Your girl is tired.
While you read this, take a moment to breathe.
As the final weeks of the year slip through our fingers, the hustle of the holidays often leaves us with one burning thought: Next year, I’ll finally get it together. What if “getting it together” in 2025 didn’t mean adding more to your plate, but rather intentionally taking things off it?
For those of us in public health and health care—fields built on long hours, endless tasks, and the constant weight of serving others—it’s time to acknowledge a simple truth.
Rest is productive.
In Q4 of 2024, I pushed myself to my absolute limits.
Mentally, physically, and emotionally.
So much so that I am counting down the days until Winter break, when I will be off work and away from school. I am working on defining what rest will look like during this time. For the first time, I resisted the urge to fill every second of my downtime with plans, ideas, or even “productive” relaxation like meal prepping for the semester.
My rest is going to look like saying no. No is the full sentence. No to meetings, circle backs, piggybacks, or whatever corporate jargon I am surrounded with. I am only doing things that bring me joy, so it will be walks outside, slow mornings with no alarm clocks, and relaxing on my couch.
Public health professionals know the grind all too well- endless emails, community meetings, and the pressure of being on the frontlines of every crisis.
But here’s the kicker: You can’t keep running if you don’t stop to catch your breath. Even for me, prioritizing my health means something as simple—and necessary—as taking my inhaler when I need it.
Rest is a Revolution
In our work, we pride ourselves on creating healthier communities, advocating for equitable access to resources, and addressing systemic challenges. But here’s the uncomfortable truth: how often do we practice what we preach when it comes to our own well-being?
The reality? Rest isn’t laziness—it’s resistance.
Rest is a radical act in a world that equates our value to our productivity. Choosing to slow down, to step back, or to say “no” is an intentional rejection of the systems that prioritize output over humanity. It’s also a declaration of self-worth, a way of saying, “I deserve to be well.”
When we prioritize rest, we unlock:
Enhanced creativity:
Have you ever noticed that your best ideas come not when you’re grinding away at your desk but when you’re taking a walk, daydreaming, or even mid-nap? That’s because rest allows our minds to wander freely, forging connections we might otherwise miss. Creativity thrives in spaciousness, not stress.
Improved health:
Chronic stress takes a toll on our physical and mental health, increasing our risk for everything from heart disease to anxiety. Rest acts as a buffer, reducing cortisol levels, calming our nervous systems, and giving our bodies the chance to heal and rejuvenate.
Deeper connection:
Rest creates space for reflection, allowing us to align with our values, engage more meaningfully with loved ones, and rediscover what brings us joy. It’s in these moments of quiet that we can reconnect with our purpose—both professionally and personally.
Why Rest is Critical for Public Health Professionals
Public health isn’t just a job; it’s a calling—a relentless pursuit of equity, access, and better outcomes for all. But let’s not sugarcoat it: it’s also one of the most emotionally and physically demanding fields out there. We’re often the first responders to crises, the advocates for marginalized voices, and the bridge between policy and community. It’s a heavy mantle to carry, especially during periods of transition.
As we enter a season of shifts—whether it’s changes in policies, leadership, funding structures, or societal expectations—the demand on public health professionals will only increase. These transitions, while often opportunities for growth, can bring uncertainty and added pressure.
That’s why prioritizing rest isn’t just self-care; it’s professional care. If we want to continue driving meaningful change, we must protect our energy, mental health, and overall well-being.
Rest: a cornerstone of sustainable leadership
In public health, we talk about sustainability a lot—sustainable programs, sustainable policies, sustainable funding. But how often do we apply the principle of sustainability to ourselves? Resting allows us to refill our proverbial cup so that we can pour into the communities we serve without depleting ourselves.
4 reasons why rest is critical:
- Sustaining Momentum: The work of public health is never-ending. There will always be another crisis, another policy to push, or another community in need. Rest doesn’t mean stepping away from the work; it means ensuring we have the stamina to continue it.
- Modeling Healthy Behaviors: When we prioritize rest, we show our communities what sustainable health truly looks like. It’s a reminder that health isn’t just about ticking off tasks or meeting metrics—it’s about thriving. By embodying the balance we advocate for, we set a powerful example.
- Fostering Resilience: Transitions can be turbulent, and the uncertainty they bring often leads to heightened stress. Rest gives us the resilience to navigate these periods with clarity and composure, ensuring we’re not reacting out of exhaustion but responding with intention.
- Preserving Passion: Burnout doesn’t just drain energy; it can steal our sense of purpose. Resting helps us reconnect with why we chose this field in the first place, preserving the passion that drives our work.
You can even see the importance of rest in sources like:
- Rest Is Resistance: A Manifesto by Tricia Hersey
- Essentialism: The Disciplined Pursuit of Less by Greg McKeown
- Radical Acceptance by Tara Brach, Ph.D
- Redefining Rest Podcast by Marissa McKool
Rest as Resistance
Rest isn’t just an individual act—it’s a collective one. For public health professionals, it’s a declaration that our health is just as important as the health of the communities we serve.
“As I step into 2025, prioritizing my peace isn’t just my goal—it’s my revolution.”
That is my mantra. After years of pushing myself to the brink—late nights studying, early mornings in meetings, and endless weekends tied to my laptop—I’m finally acknowledging that I can’t keep showing up for everyone else if I never show up for myself. This year, my rest is more than a boundary; it’s a personal promise to honor my body, my mind, and my spirit.
As we enter 2025, let’s lead by example. Let’s show our colleagues, communities, and families that rest isn’t a reward for productivity—it’s the foundation of it.
The only thing I’m hustling toward next year is peace. How about you? Let me know how you plan to prioritize rest in 2025—leave a comment below or join the conversation on Instagram (@thephmillennial/ @staytrillhill).
Here’s to a restful, joyful, and intentional new year.
– Aliyha Hill
