Combatting Burnout
By Lila Schutt
Image by Delaney Caulder
It’s getting to be that time of the semester again… finals are approaching, projects are due, and you may even have a few midterms. It’s easy to become bogged down by the overwhelming amount of responsibilities that we have as college students. Between showing up to classes, homework, extracurriculars/clubs, balancing a social life, taking care of ourselves, and many of us working part-time as well, finding balance can quickly turn into burnout. Burnout comes from being constantly overwhelmed and overworked. The main symptoms of burnout are exhaustion, fatigue, cynicism, negative thoughts, self-doubt, desire to distance from the activity, and decrease of ability to perform. I am a senior majoring in Aerospace Engineering with an active social life, several hobbies, a part-time job, as well as mental illnesses which also contribute to burnout. I have experienced this myself many-a-time which is why I would like to share some tips and ideas that have worked wonders for me and hopefully will for you too!
The first and most important thing to do is realize that burnout is something that everyone will experience in their life and that it is a temporary condition that can be passed.
Everyone gets behind sometimes. While the mismanagement of time that caused you to burn out could have been the result of bad decisions, focusing on the past and regret cannot actively solve the problem now (but we will get back to that). Clearly, the way things have been going aren’t bringing you comfort or ease. In order to change those results, you will have to make changes to what you are doing. Change can be scary, but it can help you grow and feel better, too.
It is now time to reorganize and reprioritize. Making lists is fantastic for organizing/prioritizing your tasks and reminding yourself of little things you need to remember. Try to start by making one list purging everything on your mind whether it is an assignment/deadline, personal life chore/task, date to remember, time commitment, etc. Then, separate these categories into their own lists (you will find that they are each shorter). Finally, make a list of the things you want to accomplish just for that day including things due that day or set for that date; make a list for the following day if it would be helpful to you. Make sure to be realistic with those expectations of yourself and acknowledge that some days will be busier than others as deadlines are not all decided by yourself. Make sure to include doing things that you enjoy whether it’s time to “do nothing”, socialize, or do a hobby; at the end of the day it’s time in YOUR life. That being said, say “no” to plans you don’t want to do. You don’t owe other people your time. Cancel plans if you feel that the time commitment is causing stress or preoccupation. Of course, when cancelling, be respectful and considerate of others’ time or what it means to them before making that choice. Now you have a smaller list of things to focus on for one day at a time, which can allow you to lessen the overwhelming feeling of facing tasks and expectations of a longer timeline which you can’t battle all at once. Taking the time to get organized at one point of your day can free up a lot of time spent baffled by remembering plans/deadlines, forgetting/deciding what you need to do next, or doing things you don’t have time for.
The next step is learning to truly prioritize yourself.
Being your best self doesn’t mean you have to be the most productive regardless of what society pressures you to believe. While accomplishing your work is important, you must take the time to take care of yourself to even be able to do your best work, not to mention the importance of your happiness. If you find yourself panicking about mistakes that might have led to the stress of being overwhelmed or behind or the thought of what’s to come: take a step back and look inward! Pause, and take a minute to ground yourself in the present moment. Ask yourself: “Is there anything I can do about this right now? Can I change this?” If the answer is no, allow yourself to realize that those things are out of your control, and focus your attention on what is. Think about how you are feeling and what is causing you to feel that way. If it is a negative feeling, eliminate or distance yourself from the cause if you can or once again, if it is out of your control, refocus on what you can control. Maybe even take a minute to close your eyes and meditate, taking a deep breath in through your nose and thinking “in” and breathing out through your mouth and thinking “out”, for me saying “cold” and “hot” works better. You may need to practice this, but be patient with yourself. Listen to your body and your mind; you have more autonomy than you may think. If you are tired, rest. If you are hungry, eat. If you are upset, take a moment to talk to a friend or loved one. It may sound time-consuming, but taking breaks and doing something to make you feel better will actually make all the difference when it comes to your mental state and approaching tasks at hand. It may seem like a deadline is more important, but your own mental/emotional state is what will remain once the deadline passes, so choose yourself!
My final tip is to ask for help and lenience when you need it.
It may seem daunting to ask a boss or professor for more time, but the worst they can do is say no. Things will either get better for you or remain just the same. Don’t deny yourself improvement by telling yourself “they aren’t going to give an extension now” or “they don’t care.” In reality, you don’t know what someone else will do without asking. Several times I have asked for extensions for reasons that don’t have a medical excuse and received them even when the syllabus claimed no late work is accepted. My advice for emails is to ask, provide your reason, acknowledge that you value your performance in the class and believe that you have the ability to do well on the assignment given more time, and thank them for their consideration.
I hope these tips help you to overcome these challenging moments. You are capable of success! You are capable of feeling better! Trust yourself and do what you feel will best serve you. Please feel free to add your own tips, thoughts, or even vent in the comments; I would love to hear what you have to say!
