How to Prevent Burnout as a Student
What is Burnout?
Although stress is a normal part of life that we all experience from time to time, an extreme amount of it can lead to burnout, which describes feelings of emotional, physical, and social exhaustion as a result of feeling overwhelmed and being unable to meet constant demands and juggle countless responsibilities. Burnout reduces one’s productivity and drains them of their energy, causing them to feel helpless, hopeless, cynical, and resentful. Although burnout is not medically diagnosed, it can negatively impact your physical and mental health if it is left unacknowledged or untreated.
Preventing Student Burnout
It is common for highschool students to experience burnout often due to trying to manage a rigorous course load, multiple extracurricular activities, and other responsibilities all at once. It is important to take steps to minimize the risk of burnout, so that your physical, mental, and emotional health do not plummet.
Recognize and Respond to Signs of Stress
One of the best ways to prevent burnout is by acknowledging you may be at risk due to intense stress. When you are stressed, your body may send signals such as a nervous or upset stomach, cold or clammy hands, headache, clenched teeth, and tense muscles. The quicker you learn to recognize signs of stress, the quicker you can act to prevent potential burnout. Regularly practicing stress-relieving strategies, like going for walks, engaging in mindfulness exercises, and journaling, can help reduce stress and therefore decrease the risk of burnout.
Know How Much You Can Handle
It is crucial to be realistic about how much you can handle. It is great to be ambitious while in high school, but it is important to make sure that you are not putting more on your plate than you can get done. Taking on too many difficult courses and time consuming extracurricular activities may lead to a tight schedule, not leaving much room for breaks or even sufficient sleep. It also leads to increased stress, due to having to get so much done in a short amount of time. You should plan your schedule with consideration of how much time commitment each class and activity requires. When signing up for courses and extracurriculars, keep in mind your abilities and limitations, so you don’t overwhelm yourself.
Time Management and Organization
You are less likely to feel stressed and overwhelmed when you keep up with your assignments on time and prepare in advance for tests and extracurricular events. Effectively managing time and deadlines using a calendar is extremely helpful for keeping track of priorities, deadlines, events, responsibilities, and avoiding procrastination. Additionally, it helps to break down long-term goals or large projects into smaller, more achievable benchmarks. Doing so will help you feel less overwhelmed and make you less likely to procrastinate. It is also good to limit distractions like social media, so that you stay focused on achieving your goals.
Exercise
Aside from benefitting our physical health, exercise also positively impacts your mental health. According to the National Institute of Diabetes and Digestive Kidney Diseases, staying active helps people manage stress and increase their energy for completing tasks. Furthermore, physical activity helps bump up the production of endorphins, the brain’s feel-good neurotransmitters, thus helping you feel more happy and relaxed. Exercise does not necessarily mean high intensity workouts. Even a 10 minute walk can boost your mood for several hours.
Eat a Balanced Diet
Limit sugary and carbohydrate-rich foods that can lead to a dip in energy and mood. Avoid caffeine as well. Make sure you get proper nutrition so that you have enough energy to keep you active throughout the day and cope with stressful situations. Furthermore, eating foods rich in omega-3 fats like flaxseed oil, walnuts, and fish may help boost your mood, and they can serve as a natural antidepressant. Additionally, it is important to eat a filling and nutritious breakfast each day. In one study, researchers found that people who had breakfast were less depressed and perceived less stress than those who skipped breakfast. Another finding suggests that skipping breakfast is linked with poorer mental health since it leads to low blood sugar, which causes low mood, irritability, and fatigue.
Practice Good Sleep Habits
Following a regular sleep routine calms and restores the body, improves concentration, regulates mood, and sharpens judgment and decision making. It is very important to get at least the recommended eight hours of sleep a day. Individuals who sleep fewer than eight hours a night report higher stress levels than those who sleep at least eight hours a night. Furthermore, studies reveal that sleep deprivation causes people to have trouble controlling their emotions and behavior and coping with change. Having a good sleep schedule will significantly reduce the risk for burnout.
Take Frequent Breaks
Short breaks throughout the day can help you relax and recharge. They also provide the opportunity to engage in some mindfulness techniques. Studies reveal that breaks can reduce or prevent stress, help maintain performance throughout the day, boost productivity, and reduce the need for a long recovery at the end of the day. Furthermore, taking breaks helps you take a step back from your responsibilities and feel less overwhelmed.
Explore Hobbies
Finding passion outside of school is a great way to avoid burnout. Exploring something you are passionate about and interested in helps you combat feelings of cynicism and apathy. Hobbies can also be a great way to meet others and improve your self-esteem. Engaging in extracurricular activities that match your hobbies, passions, and interests are also helpful since your responsibilities will be directed to something you enjoy.
Ask for Help
When feeling stressed or overwhelmed, it is important to reach out for help. Talking to friends and family about what you are going through can help ease stress and make you feel like a weight has been lifted off your shoulders. Furthermore, they can help you come up with strategies to combat your stress. It is also good to talk to a school counselor or psychologist about these issues. Ask your teachers for help if you feel as though you are struggling academically and reach out to tutors. Seeking academic assistance to understand topics you struggle with will overall reduce the stress in your life since it will help you feel more confident in your academic abilities.
Conclusion
Constant exposure to stress will inevitably lead to burnout, which can lead to poor mental, physical, and emotional health. It is important we learn how to manage and reduce stress, so that we avoid that emotional state. Recognizing and responding to signs of stress, assessing your limits, properly managing your time, exercising, eating healthy, having a good sleep schedule, taking breaks, and asking for help are all things you can do to prevent burnout and improve your wellbeing.
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