#dealingwithburnout
Like any regular student in this day and age, we do our best to juggle academic responsibilities, extracurriculars, social life, and self-care. Sometimes we fail, and that's alright. Sometimes we put in so much effort into trying not to fail that we get burnt out.
Burnout is a physical and mental exhaustion that comes as a consequence of constantly lacking the energy you need to do the things you need to get done. It can be broken down into three parts:
Exhaustion makes you feel tired all the time. Your soul feels achy and you have trouble concentrating. You could also get sick more often and have trouble sleeping.
Cynicism, also known as depersonalization, is when you feel disconnected from the people around you.
Inefficacy is when there's a decrease in productivity, efficiency, or quality of your work.
Common symptoms of burnout include
Being unable to absorb new information
Intellectual exhaustion
Decreasing academic performance and productivity
The increasing need to prove yourself
Making yourself work even more, even though you know you're exhausted and you're unwilling to study further
Neglecting your body's needs (adequate rest, enough nutrition, hydration, etc)
Long-term fatigue
Losing interest in activities you normally enjoy
Denying that something is wrong
Unusual amounts of aggression
Avoidance of social interaction
Feeling empty and depressed
It sounds awful, doesn't it? And it's worse if it comes in the middle of the semester when there's so much to be done. Fortunately, though, if you're struggling with burnout, you're not alone. Here are a few short-term solutions you could try:
Take a power nap
Power naps are great, especially when you're too tired to continue but have to anyway. Not only do they help you recharge, but they also improve learning, memory, creativity, and mood. Set your alarm for 30 minutes at most, though! Any longer and you'll fall into a longer sleep session
Exercise
Exercise releases endorphins (happy hormones) that help you fight stress, so get moving!
Run a quick errand
This will help you take your mind off work while staying productive. It'll also get you moving.
Eat a snack
No, none of that junk. Try something with proteins, vitamins, and fiber to boost your mood.
Take a shower
A cold one wakes you up and a warm one calms you down. Have the best of both worlds: start with warm water and end with cold water.
Talk to a friend
Your friends are always there to help you - either by providing a distraction or emotional support. Being with friends also reduces cortisol (stress hormone) levels.
Here are a few long-term solutions as well:
Start your day right
Having a morning routine really helps you jumpstart your productivity, and while it takes a lot of discipline to stick to it, it goes a long way in setting the mood for your day.
Get enough rest
Sleep is so important for you. Like, seriously. It improves your cognitive functioning and enhances your mood. Please sleep more. Staying up late is bad for your health, and pulling all-nighters even more so!
Time management
Calling everyone out on this. You say you'll stop procrastinating and you end up procrastinating that too. Having a good study schedule is essential in preventing burnout. Doing homework the day it's assigned helps you to remember the content. If you have a project, at least have a schedule of when you want to get parts of it done. Don't forget the 5-minute rule either: if it can be done in five minutes or less, do it now.
Study a little at a time
So, you're feeling motivated. You set out to read 4 chapters, take notes, and make flashcards. Six hours later, you've gotten nowhereand your room reeks of ramen and dysfunction. Don't worry, this happens to the best of us. Instead of cramming it in all at once, though, it's much healthier to break up your notes into smaller, more easily digestible chunks. That way, your brain won't be overwhelmed, and there will be time to let that new knowledge sink in.
Eat well
Proteins, vitamins, and fiber are great for improving your mood and health. Proper nutrition also gives you enough brainpower to push through. Make sure not to skip meals! It may seem tempting, but most of us can agree that it's better to eat healthy at 6 pm than make Shin ramen at 1 am.
Take frequent breaks
We get tired after a while and breaks help you digest information better. 'Nuff said.
Set realistic study goals
You're going to go through 600 pages of your textbook this evening? Good luck with that. Studies have shown that exces studying can lead to productivity, fatigue, and - surprise surprise - burnout. Break your material up into chunks and set up a schedule instead.
Think positive
And I don't mean this in the "super-neurotypical Facebook aunt who eats only organic, gluten-free food from her paleo diet and does yoga every morning" kind of way (but if you're that type of person, that's totally fine too). Life is hard sometimes, and you should remember to feel good about your accomplishments, even if they're small. Progress is progress.
Maintain a social life
Actually go out. Everyone needs social interaction once in a while, and you shouldn't neglect your relationships. It'll keep you sane and healthy.
These are things I picked up over the years from observation and experience, and I hope they're helpful for those of you who are struggling. If I'm missing something, though, feel free to leave a comment!
- Jenny Kheng