According to the American Psychological Association, during 2017, a quantitative survey was conducted amongst colleges and universities across the nation. The survey results were quite staggering as researchers were finding that these colleges and universities were seeing an increase in the number of students seeking some form of counseling. The survey found that 61% of college students who seek counseling reported having anxiety, 49% of college students reported having depression, and 28% of college students reported having academic performance problems. The mean between student to counseling staff ratio at universities is 1,737:1. All of these issues can lead to massive burnout for college students; however, there are tips that college students can implement in order to better deal with this burnout.
1. Exercise
Along with exercise being a great way to improve our physical health, it also helps in enhancing emotions. A growing body of research has found that exercise can promote certain chemicals such as endorphins, in the brain and throughout the body, that can help with an individual’s mood and relaxation. Exercise has also been known to reduce anxiety and depression while improving self-esteem.
2. Eat a Balanced Diet
Doctors have found that eating a healthy diet full of omega-3 fatty acids can be a natural form of antidepressants. Foods that have a high quantity of omega-3’s include fish, flax seeds, chia seeds, walnuts, soybeans, and edamame. Incorporating these foods into anyone’s diet can have a massive impact on one’s mood.
3. Practice Good Sleep Habits
Having healthy sleep habits is such a vital aspect to anyone’s overall well-being, but it can have a significant impact on the mood of an individual. Sources such as The National Sleep Foundation advice that people should avoid drinking caffeinated beverages before bed. This is a good practice to implement in order to improve sleep patterns. It is also advised to avoid the use of smartphones before bed to help in promoting solid sleep habits. The use of smartphones can have a huge impact on one’s sleeping patterns as this has to do with one’s circadian rhythm and light, which is the most important element in aligning circadian rhythms. The blue light that is produced by smartphones has been found to stimulate parts of the brain that would make a person alert, thus disrupting the circadian rhythm. With the circadian rhythm thrown out of balance, the body also does not release its natural melatonin, a hormone that the body creates to make us feel drowsy. By turning off smartphones or electric devices an hour or two before bed will bring about drastic benefits when it comes to sleep.
4. Ask for help
The last but most important tip to take into account when working towards overcoming burnout is to ask for help. It can be difficult in making yourself vulnerable; however, consider incorporating self-care practices such as checking in with close friends or family members to help support you through those tough times.
College burnout happens to everyone and it can be difficult trying to get out of the rut that burnout can cause; however, it is not impossible. After implementing just a couple of these tips, you will be able to see a significant change in mood and in energy throughout everything that you do.