You usually start feeling burned out when you begin feeling overwhelmed. This can be because you have deadlines coming soon and see no end in sight until then, or you receive news of a family emergency or an unexpected bill. Whatever the case, if the gears in your life suddenly stop meshing, it’s easy to become overwhelmed. And while it’s normal to have brief bouts of stress, too much of it is dangerous. That’s why it’s important to minimise it – and while it’s easy to say “just don’t be stressed” in the face of it, it really is a part of avoiding burnout. Read on for some tips that I’ve found useful, coming from someone who’s recently crashed and burned himself.
1. Stay social, stay engaged
Man, I have no idea how else I would’ve gotten through my slog-era without my social circle around me, and I’m not sure I want to know. There would be days where I just couldn’t look at a single page of my textbook without feeling queasy, so I would just close it and talk to friends instead. This is unhealthy for a number of reasons, because a.) I needed to study and b.) I was spending more time talking than working. However, talking to my friends and doing activities with them helped me avoid sinking deeper and deeper into my own thoughts, so I’d take that over burnout any day of the week.
2. Stick to your exercise schedule
Moving your body has a ton of benefits: it helps you sleep better, gives you a big dopamine boost, and of course keeps you healthy. If you struggle with getting enough sleep like I do, then having a big workout before going to bed helps you tons. Plus, after a hard day’s work, why not unleash your stress at the gym?
3. Prioritise yourself and say no!
University students often feel immense pressure to take on as much responsibility as possible for no apparent reason. Perhaps it’s because we want to be seen as competent, or it’s just the way we grew up. Maybe it’s just the fact that everyone you see is hustling around and working that’s contagious. However, I’d say that part of avoiding burnout comes down to managing your responsibilities; taking on extra assignments or activities when you know that you won’t be able to fosters an unhealthy lifestyle. Plus, more responsibility may drain you, especially when you have a horrible sleeping schedule – like most university students do.
4. Get scented candles
I’ve become obsessed with scented candles lately, which was induced by a period of burnt-out rotting in bed. I’ve sort of conditioned myself to light my scented candle only when I’m done working, so in a way, I sort of look forward to studying and what comes after it. It doesn’t have to be scented candles, of course. That’s just what works for me because I like the smells. It helps with de-stressing and knowing that I have no work left for the day.
5. Take a break and reevaluate your position
If you feel the burnout coming in, it’s probably a good idea to make a strategic retreat and view your situation with as much scrutiny as possible. If you hear people telling you to “just push through,” then they know nothing of burnout. “Pushing through” will only make things worse – the longer you burn, the harder it will be for the flame to die down. A good way to take a break is to meditate – you’re left with nothing but your own thoughts, and while this might feel like a bad thing, it gives you the chance to review your day and reaffirm yourself if you’re feeling down. Of course, you should also address any problems, but it’s important that you’re in the right headspace to do this.
6. Acknowledge that burnout is a risk
Everyone hears about burnout, but few ever actually acknowledge it before it’s too late. If you feel the signs – exhaustion, lack of motivation, lashing out at others, just not being bothered by anything – then go backtrack to tip number five and evaluate your situation. If you acknowledge it, and take the appropriate steps to counter it, then burnout can be avoided. And you won’t have to go through the actual horrible phase of burnout to get back to normal again.
7. Go outside
When you go through your day without seeing the sun due to being indoors, getting cranky and stressed is quite easy. However, I remember how relieved I felt when I went out and saw the sun for what felt like the first time in a couple of weeks – for a moment, as I was walking to get groceries, it felt as though things would turn out okay. And turn out okay they did.
8. Take breaks
The one tip to rule them all. I cannot stress the importance of taking breaks, whether that be hopping on a game, calling a friend, having a shower or just taking a moment to stare out the window a bit, taking breaks allows your brain to rest and relax in an otherwise stressful environment.
Academic burnout is very real, and affects a lot more people than they like to admit. No one likes to be seen as incompetent, obviously, and if you burnout in the middle of an important period then it’s likely that you think people will perceive you that way. That’s why you, as a student, should avoid it as much as possible by not only focusing on your studies, but also on the other side of being a student: friends, having fun, and enjoying your youth. And, if you unfortunately find yourself burned out anyway, make sure to speak up and get support, for example from the university psychologists. You don’t have to do it alone!
