A person lies face down onto a table, their head covered by an open notebook. Scribbled-on notes and a pair of glasses are laid out messily around them. They are tired and experiencing burnout.

What Is Burnout?

University can be overwhelming. Between studying, working, and balancing many other commitments, it’s unsurprising that many students – including myself – burn out during the semester. Burnout occurs when we become overwhelmed by taking on too much physically, mentally, and emotionally without enough rest. Assignments, weekly homework, and daily life chores can contribute to this pile-up.

The long-term effects of burnout you can experience include:

  1. Feeling persistently sleepy all the time, no matter how much rest you get.
  2. Being cynical and negative towards your work.
  3. Struggling to properly complete your daily work and tasks.

Chronic fatigue can bleed into other aspects of our lives, which means less energy for activities and hobbies that bring us joy. We’ve assembled a few tips below to avoid this negative impact on your physical and mental health.

Some Tips to Prevent Burnout

  • Have a routine that includes exercise and breaks.

While having a good study routine is a great way stay on top of assignments, setting aside time for breaks and exercise is also important. Many studies have shown that daily exercise releases endorphins (the feel-good chemicals in your brain), which are associated with decreasing overall stress.

  • Get enough rest.

Good sleep is vital for increased brain function and overall mental and physical health. Everyone knows how difficult it is to try and work after pulling an all-nighter. You should aim to get 7-8 hours of sleep per night and have a regular set time to go to bed.

  • Practice self-care.

Self-care is one of those concepts that we constantly hear and has become synonymous with candles and facemasks; however, self-care is so much more than that! It could be going for a walk at your local park, getting a sweet treat with friends, or taking time to play your favourite board or video game.

To follow our tips, however, you have to recognise the symptoms of burnout first. When life becomes overwhelming and the routines we set fall through, we become burnt out in trying to juggle this balancing act. Below are common symptoms of burnout that we can keep an eye out for in both ourselves and each other. Life is all about balance, and it’s important to take care of yourself and help take care of others.

Signs of Burnout

Physical

  1. Fatigue: Fatigue is a big symptom of burnout and can include physical, emotional, and mental exhaustion.
  2. Headaches
  3. Compromised immune system and getting sick more often than usual

Emotional/Mood

  1. Cynicism
  2. Emotional regulation issues
  3. Loss of motivation
  4. Decreased satisfaction

Behavioural Signs

  1. Reduced performance
  2. Procrastination
  3. Isolating yourself

Burnout can be an isolating experience and make you feel like there is nothing you can do, but it is important to be kind to yourself and remember that you are not alone. With constant assessments, many students face burnout, and you are not a failure for feeling this way. Below are some strategies that can help fight burnout and help you regain control of your life.

Strategies

  1. Reach out to your support system: Whether it is friends, family, or a professional service having someone who can listen and offer you support while you are struggling is extremely important.
  2. Take time to practice mindfulness. Mindfulness can take many different forms. For some, it may be journaling or meditation, and for others, it could just be sitting down and enjoying your coffee without distractions. Either way, taking time for yourself allows your mind to reset so that you can start the day with a clear head.
  3. Set Boundaries: When experiencing burnout, one way to help take back control is to know your limits and remember that you can say no. While it can be scary, don’t be afraid to say no if you cannot take on more. Making sure that your group project’s work is evenly distributed or telling work that you can’t take on an extra shift this week may help you become less overwhelmed.

If you or someone you know is experiencing burnout, there are support services available to help. Don’t be afraid to reach out and remember that while you may have to study or work on assignments during mid-semester break, it is also an opportunity to take time for yourself to simply rest.