As midterm season comes and goes, it is important to not overwhelm yourself. While academics and studying are super important, you want to make sure not to burn yourself out. Here are some ways to prevent burnout as a college student:
What is Burnout?
Burnout is a state of emotional, physical and mental exhaustion caused by prolonged and excessive stress. It can manifest as fatigue and reduced efficacy, making it difficult to engage in academic and personal life. In college, burnout can stem from academic pressure, social challenges, and life transitions.
Why is it Important to Prevent Burnout?
Burnout can lead to decreased academic performance due to fatigue and lack of motivation. This can hinder your ability to study and perform well in exams. It can also lead to mental health issues due to chronic stress that can lead to anxiety and depression. Additionally, physical health problems can occur because of stress that can weaken your immune system and lead to other health issues. Preventing burnout is crucial for maintaining your overall well-being, academic performance and personal relationships.
Step-by-Step: How to Prevent Burnout
Step 1: Understanding Your Limits
Understanding your personal limits is super important, especially if you want to prevent burnout. There are multiple things you can do to help understand your limits;
- Self Assessment
- Reflect Weekly: Spend time at the end of each week reflecting on your workload and emotional state. Ask yourself questions like, “What stressed me out this week?” and “What can I change next week?”
- Journal: Jot down when you feel overwhelmed and the reasoning for it. This can help you identify triggers and patterns, so you can look into how to improve.
- Recognize Signs
- Physical Symptoms: Pay attention to signs like headaches, fatigue or changes in appetite. These can indicate that you may be pushing yourself too hard and need to take a break.
- Emotional Indicators: Notice feelings of doubt, detachment or hopelessness. If these feelings are persistent, consider reaching out for more support.
Step 2: Time Management
Time management is the key to getting good grades while not being burnt out. Here are some time management tips:
- Prioritize Tasks
- Eisenhower Matrix: Create a grid to categorize tasks into four quadrants. 1. Urgent and important, 2. Important but not urgent, 3. Urgent but not important, 4. Neither urgent nor important. This will help you decipher what tasks to complete first.
- Daily To-Do Lists: Each morning, create a list of 3-5 most important tasks you want to accomplish that day. Limit it to 3-5 in order to not overwhelm yourself while still being productive.
- Time Blocking
- Block Specific Times: Dedicate blocks of time for classes, studying, meals and relaxation. Stick to these blocks of time as much as possible. Routine helps significantly prevent burnout.
- Include Buffer Time: Schedule extra time throughout your day between tasks to account for overruns or breaks, reducing pressure.
Step 3: Incorporate Self-Care
Making time for yourself is always important, especially in college. There are many ways to practice self-care. You can read my other articles, “How to Manage Your Mental Health as a College Student” and “Low-Maintenance Hobbies for College Students,” for some ideas. Here are some other helpful tips:
- Physical Health
- Exercise Regularly: Daily movement is so important to keep you active and help you feel mentally refreshed. You can go for a walk, ride a bike, do a sport or even attend an exercise class.
- Create a Routine: Set a time block for your daily movements like you would schedule academic classes. This will help you to stick to it.
- Nutrition
- Meal Prep: Prepare healthier meal options in advance to save time during the busyness of school weeks. Include a balance of protein, healthy fats and carbs. Remember that food is fuel!
- Stay Hydrated: Personally, I strongly recommend carrying a water bottle everywhere you go. Having some water during class can really help refresh your mind. Dehydration can lead to fatigue and decreased concentration.
- Sleep Schedule
- Wind down: Establish a calming pre-sleep routine, like reading or taking a warm shower, to signal your body and mind that it’s time to sleep.
- Limit Screens: Avoid screens for at least an hour before bedtime. This will drastically improve your sleep quality and help prevent overstimulation of your brain before bed.
Step 4: Foster Social Connections
Social connections can help you to distract yourself from your workload and help you stay connected.
- Stay connected:
- Regular Check-Ins: Schedule weekly or bi-weekly catch-ups with friends or family, whether in person or on video calls. This can help you stay connected with your loved ones and also help you get out and have fun.
- Plan Fun Outings: Organize group activities like game nights or outings to strengthen bonds and creative positive experiences.
- Join a Study Group:
- Find or Form Groups: Connect with classmates through social media or campus boards to create or join study groups. This can help you socialize while also helping you improve your academics.
Step 5: Set Healthy Boundaries
Setting boundaries can really help you surround yourself with the right people, learn more about yourself and prevent burnout.
- Learn to Say No:
- Access Commitments: Make sure that before you agree to new responsibilities, evaluate if they fit within your capacity and priorities. You don’t want to have too many things on your plate and end up overwhelmed.
- Digital Detox:
- Set limits: Use apps to track screen time and set daily limits on social media uses. Make sure to use your time efficiently. Going for a walk, reading a book and practicing self-care are good ways to spend your time instead of doom-scrolling.
- Scheduled Breaks: Designate specific times to check emails or social media to avoid contrast distractions.
By focusing on these helpful steps to preventing burnout, you can create a more balanced and fulfilling college experience. Remember that it’s a personal journey, and what works for one person might not work for another. Always be kind to yourself and others as we all navigate our time in college!