
Have you ever felt so drained of energy that even the thought of studying makes you want to curl up and sleep for a week?
That’s called academic burnout, and you’re not alone in feeling it.
A study showed that about half the students in high-achieving fields like medicine or engineering felt emotionally drained and detached from their work.
There’s so much pressure of exams, endless homework, or juggling school with other activities, that burnout can sneak up on you and take a big toll.
But don’t worry, we’re here to help you tackle it and keep your sanity intact.
Recognize the Symptoms
First off, you need to know what burnout looks like. It’s more than just being tired. Here are some things that scream burnout
- Feeling constantly exhausted
- Can’t concentrate on studies or anything for that matter
- Feeling disconnected or demotivated to perform at school
Spotting these signs early can help you take action before things get worse.
Time Management
Managing your time well can be a game-changer. It’s all about balancing your workload so you don’t feel overwhelmed.
- Try using planners or apps to keep track of your tasks.
- Prioritize what needs to be done first and break down big assignments into smaller, manageable pieces.
- Speak to your counselor or mentors for help on reducing your workload or applying for deadline extensions.
Build a Support Network
You don’t have to go through this alone. Having a solid support network can make a huge difference.
Talk to your friends, family, teachers, or counselors about what you’re going through. Counseling services and wellness programs are designed to help students cope with stress.
Check in with your counsellor on a weekly basis to stay on top of your targets and discuss the problems you’re facing.
They are experts trained to help you overcome your troubles based on your specific personality, weaknesses, and study preferences.
You can also sign-up for some stress management workshops.
Don’t hesitate to reach out and use these resources—they’re there to help you succeed.
Practice Self-Care and Mindfulness
Taking care of yourself is key to beating burnout. Here are three awesome techniques to try:
- 7-4-5 Breathing in Fresh Air
Nature is a great stress-buster. Just 10 to 20 minutes outside can lower your stress levels and make you feel calmer. Try this exercise: step outside your home or usual study area, take a deep breath and count to 7 while holding it in, then breathe out slowly while counting to 4. Take a 5 second halt and then repeat the process. This technique forces you to focus on your breathing and counting, which helps distract you from study stress.
- The Grounding Method
When you find your thoughts fluttering away into an abyss or your mind sitting out of touch with reality, use the grounding method to bring yourself back to the present. Sit in a quiet place, close your eyes, touch the ground with your bare hands or feet, and try to describe in words what the ground feels like — is it cold or warm, does it feel dirty, is the texture rough or smooth? Then, keeping your eyes closed, try to hear the sounds around you and describe in words what you think the sounds are and where you think they’re originating from. Finally, open your eyes, look around the room, and try to name 5 blue things you can see. This exercise engages your senses to ground you in reality.
- Loosen Up. Literally
Progressive muscle relaxation (PMR) involves tensing and then relaxing each muscle group in your body. Here’s a 5-minute guided video to get you started. It’s super helpful when you’re feeling tense and anxious. By focusing on the sensation of your muscles going from tight to relaxed, you train them to release stress and tension.
Set Realistic Goals
It’s easy to fall into the trap of aiming for perfection. Parental and peer pressure tend to make us disoriented about what we can realistically achieve.
A classmate running 2 chapters ahead of you or turning in assignments ahead of deadlines can make you nervous about your speed.
But remember, everyone has their strengths and weaknesses. So instead of making blind goals out of the fear of lagging, sit with your student counselor to design a personal goal chart.
Use the Pomodoro Technique
Work for 20-25 minutes and then take a 5-10 minute break to bring balance into your study schedule.
This way you can convince yourself that you only have to focus for 20 minutes to solve 3 difficult questions or read only 2 pages.
It is less daunting than trying to complete a huge 20-page chapter in one sitting.
Finally, make sure you’re eating well, getting enough sleep, and staying active.
Prioritize yourself and don’t hesitate to ask for help when you need it. You’ve got this!
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