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Academic burnout is, unfortunately, a common occurrence among students, especially when it comes to grad school. Prolonged stress and physical and emotional overload can lead to this. It is important to recognize, prevent, and be able to recover from this condition.
If you feel like you may be suffering from it, below you’ll find the symptoms and tips on how to avoid it.
How to Recognize Academic Burnout
The first step to recovery is to recognize the symptoms that can be:
- Constant feeling of exhaustion;
- Waking up tired, being tired all the time;
- Little to no motivation about school;
- Lashing out, temper issues, getting irritated or angry easily;
- Lack of focus, the decline in studying performance;
- Feeling of boredom, less enjoyment from activities you used to love;
- Sudden decrease of confidence;
- Irrational behaviors have to do with stress and anxiety, like biting one’s nails.
- Regular physical symptoms, like headache or stomach ache.
If not taken care of, academic burnout can lead to serious mental health issues and decrease the quality of life. Now let’s talk about the ways to prevent it.
How to Avoid It
Saying “No”
One of the main reasons for such a condition is taking more responsibilities that one can tackle. You have to learn to say no to things that are not necessary or do not bring you joy.
It can be an additional side-project, a small gig for a friend, going to a party, or writing a paper. You can always say no, delegate tasks, or ask for help. Be strategic and strict in prioritization of what you need to do and what can be delegated. There always are write my paper services out there or other people to volunteer to organize that students fair. Think about your well-being first.
Time Management
This is another essential way to cut down stress. Create a timeline with all deadlines and important dates. Evaluate the workload for each period. Set goals for study sessions.
But do not work on your research 24/7. Set working hours the same way you’d be busy in the office or at the lab. Work as hard as you can during these hours but after – it is over, time to rest. Always take breaks.
Another rule is to have one day off per week. One day where you do nothing related to your Ph.D. or school. It will provide a necessary rest and recharge for the brain.
Be Realistic
When you set goals for a semester or a month, be realistic. If you think that you can fit something in just sacrificing an hour of sleep every day, it is not a good idea. It will wear you down and the fatigue tends to accumulate.
Break big tasks into small and achievable goals.
Do Not Forget Motivation
According to studies, 13% of students connect burnout to a lack of internal motivation. It is essential to remember why you are doing this and what will be a reward.
One can even write it all down on paper and put it on the wall. What Ph.D. will give you? Why are you motivated to do it? What are you looking for after? What opportunities will be open to you?
It is a simple yet working technique.
Do What You Love
It is not all about working and studying. An important part of well-being is doing something enjoyable for fun. It can be any type of hobby or activity you like. Make sure that a couple of times a week you can devote time to it.
And it doesn’t matter what it is – going for a walk, listening to music, watching a movie, or taking an art class. Connect with friends and turn the school off in your head for a couple of hours.
Sleep, Eat, Exercise
Of course, it is not news to anyone that physical and mental health always come together. Yet, a lot of people tend to disregard such simple advice as a healthy lifestyle.
Your sleeping pattern, as well as nutrition and physical activity, have a direct impact on cognitive functions, brain activity, and ability to learn and perform at your best. And, of course, they impact the mood and overall state of mind.
Make sure you have a good sleep schedule and get enough hours. It is better to go to bed and wake up at approximately the same time every day.
Eat diverse and nutrition-rich meals that incorporate all elements and vitamins. And do not forget about physical exercise. If you cannot go to the gym, there is always jogging, biking, or even walking.
Switch Up Your Routine
If you can do your research from different places, try to switch up the work routine. For example, you can go to a library for a day or a favorite place in the park. Even such small things as changing the scenery and routine can help to recharge the brain and provide a needed break.
Turn Your Smartphone Off
Although it might seem like entertainment, social media and constant online presence are stressful. It is the urge of being available 24/7 and watching others that all seem to be doing much better.
Turn the notifications off every evening. Nothing important happens on Instagram at night. Take a day or two off the smartphone. You’ll feel much more relaxed and less agitated.
Try Stress Relief Activities
There are plenty of things to try – meditation, yoga, painting, playing with a pet, etc. It can be as simple as a breathing app that helps to calm down anxiety in 5 minutes or full-on 40-minutes meditation practice. Choose what is best for you.
In Summary
Avoiding burnout in academia is a combination of time and responsibility management with wellness and mindfulness. Be aware of your limits and prioritize tasks. Set boundaries, deadlines, and necessary breaks. And do not forget to take care of yourself, do something you love, and sleep enough.
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