Five assignments coming up. Classes to attend. Maybe you’re working part-time too.
You’re trying to attend every social event on campus to meet new people.
Plus, you’re invited to a networking event that could benefit your future.
Suddenly, you find yourself curled up in your room, unable to do any of the million things on your to-do list. 😮💨
Maybe you feel hopeless, disengaged and exhausted - physically, mentally and emotionally.
These are the signs of burnout.
What is burnout?
Burnout occurs when you experience long-term stress from work or studying. You may be more prone to burnout as a student, juggling so many priorities.
According to Mental Health UK, some common burnout symptoms are:
- Feeling tired or drained most of the time
- Feeling helpless, trapped and/or defeated
- Feeling detached/alone in the world
- Having a cynical/negative outlook
- Self-doubt
- Procrastinating and taking longer to get things done
Feeling overwhelmed
7 tips on how to recover with burnout as a student:
1. Be kind to yourself
- This is a difficult period and you shouldn’t expect too much of yourself.
- Reduce pressure by lowering expectations
- Try not to self-criticise - why not compliment yourself instead?
- Give yourself a gift - it could be as low-cost as a chocolate bar. Mini acts of kindness towards yourself can go a long way
- Avoid overworking by setting clear goals and a plan to achieve them
- Set clear boundaries between work and leisure time (especially close to bedtime)
2. Find a distraction
Sometimes the news can get too much. Maybe you need a distraction.
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What keeps you engaged and absorbed?
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If you usually watch TV, how about trying a book instead?
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Learning something new could provide variety and growth - is there something you’ve always wanted to create or try?
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Immerse yourself in music
Here are some ways to enjoy life with friends and family without breaking the bank, including hosting your own Come Dine with Me.
3. Look after your body
Being kind to yourself also means looking after your physical health.
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Develop and follow a balanced eating plan - it doesn’t need to be complicated!
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Everything in moderation; eat the chocolate bar, then a piece of fruit after
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Consider a break from coffee, energy drinks, cigarettes and alcohol
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Get a good amount of sleep every night - can you go to bed 30 mins earlier?
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Prioritise self-care to replenish your physical and emotional energy
These four ways to invest in yourself can help.
4. Spend time outside
It’s cliché, but don’t underestimate the power of nature. ☀️
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Move your body to help release stress
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Create a plan to exercise regularly
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Walk in green space if you can
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A change of scenery can do the world of good
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If you’re inside, can you face a window or have a plant nearby?
5. Look after your mind
Prioritise your mental health just as you do your physical health.
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Cut back on time watching TV and news
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Consider quiet reflection, meditation, or prayer
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Limit social media and avoid upsetting content
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Remind yourself of the positives in your life
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Write daily in a gratitude journal
Here are some apps and resources to improve your mental wellbeing.
6. Keep communicating
We must look out for one another to avoid feeling isolated and lonely.
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Check on your friends and family regularly
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If you’re feeling overwhelmed, tell someone
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Stay in regular contact with loved ones
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Talk to your tutor and classmates if you’re stuck or worried about your studies
Use these 10 ways to make meaningful friendships at university or college.
7. Consider your environment
Your environment can have a big impact on how you feel.
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Create a space in your home that feels serene and peaceful
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Candles, lighting and plants are easy atmospheric tricks
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Keep your environment organised and tidy
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Put a list of what you value or enjoy somewhere you’ll see it daily (or create your own money vision board)
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If you’re working/studying from home, try to keep spaces separate to mentally disconnect work and play
Forbes has some tips on creating a nice home office environment.
If you need further support, check out these resources:
And here's where you can find help if you're struggling financially.
