As we began the next quarter once again online, I realized that half of my college experience has been entirely virtual. While there are perks of classes online (staying in sweatpants all day), this format can lead to feelings of dissatisfaction. Many of my peers would agree that online classes do not emphasize learning, but rather on the completion of work and receiving a good grade in the class. In many ways, this feels like an intermission from collaborative, engaging, and inspiring learning experiences.
On top of schoolwork, college students are expected to apply to jobs and internships and get involved with extracurricular activities. Stress caused by these external pressures is common among college students. However, with everything now online, it’s easy to lose sight of the long-term goal.
Burnout is a state of emotional and physical exhaustion caused by prolonged stress. There are physical, emotional and behavioral signs and symptoms of burnout that contribute to feelings of disengagement, hopelessness and a loss of motivation. These feelings separate burnout from typical stress which can instead cause over-engagement. The good news is that burnout can be both prevented and remedied by shifting your perspective, finding value in your life, and reaching out for help.
Disconnect
Without the structure of an in-person school or workday, it’s easy to feel overwhelmed by never-ending emails and notifications. Commit to setting a time when you can sign off for the day. Once you’ve completed your work, close your devices and take time away from the screens. It’s essential to set boundaries by saying no to things that deplete your energy and resources. By saying “no,” you open up the possibility to engage in activities that benefit you and only you. After you’ve logged off for the day, try to spend some time without technology— go on a walk, tap into your creative side or read a book.
Prioritize Healthy Habits
Burnout is not only mental, but physical exhaustion. Your body knows when it has had enough and begins to signal you to slow down. Getting adequate sleep, fueling your body with nutrient-dense foods, and integrating physical activity into your daily routine can help prevent you from feeling drained and unmotivated. Sleep procrastination is the phenomenon where people try to regain control of their lives during the night, when they should be sleeping, because they lack control during the day. These unhealthy sleep patterns can cause you to feel tired and unmotivated during the day. The cycle is perpetuated when we engage in other unhealthy habits such as staying sedentary, drinking excess amounts of alcohol, and not nourishing your body. Try to create a schedule that will enforce a healthy lifestyle and help generate a sense of value in your life— set aside time to enjoy nourishing meals, spend time outside and exercise.
Self-care
Feeling burnt out is often worsened by a lack of pleasure? in the work you’re producing. Self-care is an umbrella term that is defined by self-initiated activities and practices that help you take care of yourself mentally and physically. Self-care could be going on a walk and listening to music, journaling or reading a good book—it’s completely dependent on the individual. Prioritizing your interests and hobbies will create a sense of meaning in your life. Find a hobby that is not related to what you’re studying to expand your range of work. This will allow you to define yourself and your interests by something unrelated to school or work.
Lean on Your Support System
Feeling unmotivated is a result of being overstressed. These feelings are common, especially during quarantine when social interaction is almost nonexistent. Know that there are people around you that are willing to listen and can sympathize with what you are feeling. Be open about your feelings even when you think burnout makes you seem ‘lazy’ or ‘unproductive.’ Burnout can manifest with engagement in certain behaviors like isolation, drugs or alcohol use, and withdrawal. If these are feelings you’re experiencing, it’s important to get help and build healthy coping mechanisms.
It is essential to not be too hard on yourself during this time. With so much out of our control, it is easy to feel overwhelmed. However, we can all take small steps to appreciate and enjoy all that we work towards. Remember to take time for yourself and that these feelings of burnout do not undermine your productivity and value.