4 Tips to Cope with Academic Burnout
Burnout can be a problem in many facets of our lives — from relationships to careers. It’s a syndrome that goes beyond having too much to deal with. Someone experiencing burnout often struggles with an inability to regulate their emotions. This can lead to bouts of depression, apathy, cynicism, and unexplained physical ailments.
The same holds for academic burnout — especially pertaining to college. Many individuals are suddenly saddled with far more responsibility than they’ve ever had to handle. Expectations are high, and there are added factors like one’s social life and perhaps having to hold down a job. Left unchecked, academic burnout can become a major issue.
Common Causes of Academic Burnout
It can be a large dose of culture shock to transition from high school life to a college setting. This could involve moving out of your family’s home and starting from scratch to create a social circle. On top of enormous changes like that, there are countless other reasons why burnout can sneak up on a student, e.g.:
Experiencing an emotional letdown after the high point of high school graduation
Lacking life skills & the ability to prioritize health behaviors
Minimal to no parent guidance
Deadlines
Feeling isolated
Juggling school work, extracurriculars, and possibly, a part-time job- overwhelmed!
Academic pressure
High expectations from your family, peers, and yourself
Financial issues
Roommate incompatibility
Dating and relationships
Peer pressure when it comes to parties and more
On top of these present-moment concerns, there are always the looming fears related to jobs, loan repayment, and housing upon college graduation. This diverse collection of factors has the potential to negatively impact your self-esteem, which makes you more vulnerable to burnout.
Common Academic Burnout Symptoms
Self-medication through substance abuse
General fatigue
Skipping classes
Extreme amount of sleeping or being unable to sleep
Poor grades
Not participating in class
Changes in appetite and weight (up or down)
Lack of motivation
Losing interest in activities that once excited you
Irritability and angry outbursts
Depression and/or anxiety
4 Tips to Cope with Academic Burnout
1. Basic Self-Care
You’ll need something to balance out all the changes and pressure. Self-care comes in many forms, but here are some basics that can ease your college experience:
Get HELP! Ask for guidance and support when you are overwhelmed
Maintain regular sleep patterns
Make healthy eating choices
Engage in daily exercise and physical movement
Spend time outside in the sun
Relaxation techniques like meditation, breathing exercises, and yoga
Positive self-talk
Study breaks
Tech breaks
Always make time to do things just for the fun of it
2. Get Organized
Everything feels less daunting when you have some structure in your life. This can include:
Creating a schedule for everything from studying to laundry to taking walks
To-do lists
Meal-prepping
Keep your room clean
Utilize college resources when it comes to staying ahead of your course load
Learn what your school offers in terms of mental health support
3. Consider Taking a Break
No law says that getting your degree has to occur over four consecutive years. Give serious thought to whether you might benefit from taking a break at any point to focus on caring for your own well-being.
4. Identify Your “Why”
If you begin to feel like the walls are closing in, you may need to re-evaluate why you’re on this path. Why did you choose this college and this major? Are you still in tune with that plan? You are less likely to lose motivation when you feel aligned with your short- and long-term goals. Why did you get this far before you asked for help? This particular work can be made more effective with the help of a mental health professional or Life Coach. which we offer here at the Recovery Collective.
5. Ask For Help
Talk to friends, family members, and administrators, or contact a therapist. You don’t need to have all the answers. Allow others to help. We offer therapy to help with academic burnout and concerns like anxiety therapy.