How To Deal With Burnout & Emotional Exhaustion

In this fast-paced, finish-before-the-deadline world, burnout may seem like a new-age concept, but it is a common problem. From adults to students in school and colleges, burnout is something that affects everyone. While it is common for students to experience stress, and because it often appears normal, people usually miss the warning signs and symptoms of burnout. It is frequently overlooked or dismissed as typical academic stress, but burnout is far more harmful than everyday stress. How to deal with burnout as a student, then?

Academic burnout is something characterised by emotional, physical, and mental suffering brought on by prolonged study periods, which can negatively impact both general academic performance and daily functioning. It's not the same as the exhaustion one feels after studying for 7-8 hours straight; it's a chronic issue that develops gradually over time.

Continue reading if you believe that you or someone you know may be looking for advice on how to deal with burnout as a student. The first thing you need to be aware of is that it is more prevalent than you might believe, and the sooner you take care of it, the better.

How To Deal With Burnout- Signs and Symptoms

Emotional & Mental Exhaustion

• Feeling persistently drained, depleted, or emotionally "used up"
• Detachment or cynicism toward tasks, colleagues, or life in general

Lack of Motivation & Reduced Efficacy

• Loss of drive or interest in work or school, and feeling ineffective at tasks you once handled well
• Decreased productivity, concentration challenges, and frequent mistakes

Physical or Somatic Complaints

• Chronic fatigue even after ample rest, poor sleep, and insomnia
• Frequent headaches, muscle aches, digestive issues (e.g. nausea, stomach pain, diarrhoea), or tension

Mood Changes & Irritability

• Increased irritability, impatience, cynicism, or apathy toward others
• Feelings of futility, worthlessness, or emotional numbness; low self-esteem

Behavioural & Coping Changes

• Withdrawing socially, declining performance, higher absenteeism, or procrastination
• Turning to unhelpful coping overeating, substance use, nail-biting, or overexercising

Cognitive Symptoms

• Trouble focusing, remembering tasks, or staying engaged mentally
• Feeling mentally scattered or spacey

Read on if you’re experiencing stress and are looking for preventive ways to deal with burnout as a student.

Also Read | What Is Academic Burnout? Here Are Ways You Can Deal With It

How To Deal With Burnout- Follow The Chunking Method

Stress that comes with last-minute projects and having to work all nighters can be greatly reduced by breaking down long-term goals or large projects into smaller, more manageable chunks. Burnout comes when students don’t allow themselves to set smaller goals, complete them, and feel good about their accomplishments before moving on to the next part of a project. Breaking down tasks into manageable chunks is a great way of accomplishing how to deal with burnout in life.

How To Deal With Burnout- Set Achievable Goals

Being overconfident in your abilities to achieve your goals, taking on more courses than you can handle, and having a busy social schedule that leaves little time for work can all lead to failure. Students who set unreachable goals for themselves often end up giving up rather than continuing. Instead, try setting small achievable goals wherein you can accommodate time to yourself, your family and your friends. This can be seen as maintaining a good work-life balance while also learning how to deal with burnout in life.

How To Deal With Burnout- Maintain Physical Well-Being

Eating sensibly, exercising, and getting enough sleep are essential for remaining on a healthy track and not letting normal stress lead to burnout. Schedule time for stress-relieving activities like strolls, swimming or other forms of exercise, or any other enjoyable but non-stressful activity. The best way to relieve stress and to deal with emotional exhaustion is by engaging in activities that are relaxing, like yoga, meditation, or engaging in physical activity, like sports, which release feel-good endorphins and promote sleep.

How To Deal With Burnout- Talk It Out

Keeping your emotions bottled up is among the worst things you can do if you're suffering from burnout. You can work through what's bothering you by taking a minute to speak with a reliable friend. Having a chat might help you feel more at ease or learn coping mechanisms. You might occasionally find answers to your difficulties as well and understand better how to deal with emotional exhaustion. You can also join student support groups and talk to people going through similar problems.

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How To Deal With Burnout- Take Regular Breaks

A good night’s sleep is a must to function effectively. However, rest is more than just sleeping. Make sure to give your eyes and brain some space to unwind and heal. Lie on the couch and listen to music, or go for a walk. Taking regular breaks and rewarding yourself for small achievements can help you stay motivated and also increase mindful engagement in the tasks you perform. If you already feel fatigued, try to reduce the amount of time you spend engaging in high-focus activities like video games or sports. You might just become more worn out as a result.

How To Deal With Burnout- Adopt Healthy Habits And Hobbies

As a student who is always on the go, it is imperative to have balanced, healthy meals. It's difficult to concentrate when you're hungry or dehydrated. Along with this, investing time in a hobby, like dancing, reading, or writing, can go a long way in helping you understand how to deal with burnout. Physical exercise and sports can increase happy hormones, which can help prevent burnout more quickly than one might imagine.

Also Read | Books On Mental Health - Mental Health Novels

At some point in their lives, almost every student will experience burnout, perhaps some more than others. While burnout can be stressful and detrimental to your physical and mental well-being, you can always strive by using the above-mentioned tips on how to deal with burnout as a student.