How to Recover From School Burnout
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Introduction
Everyone knows that feeling when the weeks seem endless, the work continues to pile on, and no matter what you try, your stress and exhaustion are uncontrollable. This is burnout and it is very common, whether you are a student, have a job, or are simply overwhelmed in life.
It is important to learn about the effects of school burnout on your body and brain. Research from the American Psychological Association suggests that burnout increases the risk for diseases as much as well-known risk factors like smoking.
A study published in Frontiers of Psychology, found that people with burnout had problems with memory, attention, and decision-making. One must be able to recover from burnout because of the impact it can have on an individual.
Here’s a list of ways to recover from burnout and take back control of your life.
4 Ways to Recover from School Burnout
1. Acknowledge your progress and accomplishments
A common feeling that coincides with burnout is that no matter what, your work seems endless. As a student this could look like a constant stream of tests and projects, making it impossible to take time for yourself. Combat this by recognizing your progress and accomplishments.
Oftentimes we get carried away in the next task once we finish one, forgetting to acknowledge the work we have already done. An easy way to acknowledge your work is by creating a to-do list and checking off a task when finished. This can make your work seem less daunting, more approachable, and allows you to recognize and appreciate your progress.
This could also look like taking time between tasks to reward yourself through the Pomodoro method. Simply put, it splits your work into timed intervals where every 25 minutes of working, you are rewarded with 5 minutes to take a break.
2. Practice self-care and take a break
Another way to recover from burnout is by taking a break for a day, a few hours, or even 20 minutes. Burnout can make you feel like you are not in control of your work. Taking a break and rewarding yourself allows for you to take control of your schedule and decompress after being overwhelmed with work and a busy schedule.
These breaks can look like a day of relaxing, going hiking or watching a movie. You can also take shorter breaks which could be as simple as scrolling through TikTok for several minutes. I have found that the repetitive cycle that we have all become accustomed to whether in school or having a job leads to burnout, and finding time to do things you enjoy even for a few minutes can help you recover.
3. Start a gratitude journal
Caught up in the business of life, oftentimes people forget what they are thankful for and rather focus on the bad stuff that happens. I have found this often occurs during school when you receive a bad grade. While you may have been receiving good grades, getting one bad grade can completely ruin your mood. I have found that this makes me lack motivation and drive to continue to work, and instead, I dwell on that bad grade, unable to move past it.
A helpful way to combat this feeling is by creating a gratitude journal to remember all that you are thankful for and your successes. For example, when you do well on a project, learn a hard topic, or even help out a friend. Also, things you are grateful for that unrelated to school or work like your family and friends.
4. Talk to friends and family
The last tip does not just serve as a way to recover from burnout but also feelings of sadness, stress, and lack of belonging. When one has burnout from school or work, their emotions bottle up and the angst to dismiss your responsibilities grows. Talking with a trusted family member or friend allows you to release these emotions and express how you feel. I have always found that discussing my feelings with someone who knows me well allows me to receive advice that is right for me. Then I can find a solution for the overwhelmed feelings I may have.
It is important to talk to the person who may be responsible for creating this burnout, for example, a teacher or a boss. As daunting as this seems, you may be able to create a solution, like getting an extension on an assignment or receiving helpful advice. Talking to others should never be something to be afraid of, but rather a solution to help relieve the feelings that being burned out brings.
Final Thoughts on School Burnout
Burnout happens to everyone, so remember that you are not alone in these feelings. While working or doing school work may seem much harder with burnout, it’s important to not let these feelings hinder you from getting your work done.
The earlier you recognize signs of burnout, the better you will be able to treat it. Use these strategies to help combat these feelings, and start to enjoy what you do again.
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