The opinions expressed in this article are the writer’s own and do not reflect the views of Her Campus.
This article is written by a student writer from the Her Campus at GCU chapter.
It’s no secret college students have been facing a mental health crisis within the past decade. There has been a rise in the number of students speaking out regarding their mental health and the academic burnout they have been facing. Boston University did a study in 2021 with 33,000 college students who had reported experiencing mental health disorders such as anxiety or depression. About 83% of the students said their mental health has negatively affected their academic performance. Here are some signs that you could be experiencing burnout, and some tips on how to calm your mind amid the chaos and escape burnout.
Warning Signs of Burnout
- Feeling exhausted – Chronic stress has a way of presenting itself through different symptoms, including mental and physical exhaustion.
- Less enthusiasm regarding daily activities or school – A common sign of burnout is dreading having to go to class, worrying about tests, and lacking interest in school or other daily activities you used to enjoy.
- A decline in academic abilities – Stress can leave students feeling mentally and physically drained, which can lead to a decline in academic performance that manifests itself in lower grades and less participation.
- Increased irritability or anger – For many students, stress affects their emotions differently, but the most common emotional effect is irritability or anger. These emotions can begin as early signs of burnout and initially be seen as an annoyance that can later grow into anger and frustration.
- Increased anxiety – A growing sense of worry, anxiety, or even restlessness is a common sign of burnout in college students.
- Unpleasant physical sensations – There are physical effects that show up when experiencing college burnout in addition to mental and emotional. Some of them may include, but are not limited to, fatigue, headaches, and stomach discomfort.
Tips to Avoid College Burnout
- Learn to Say No! – It is okay to say no to people. College students often feel a sense of pressure to say yes to every event, club, or extracurricular activity, but part of avoiding burnout is learning to manage your responsibilities, and there is such a thing as taking on too much. Understanding how much you can handle and taking on only that much is essential to avoid feeling drained and stressed.
- Focus on Time Management – Time management goes hand in hand with learning to say no. College students often take on ambitious projects without thinking them through and considering how much time they will actually take. Learning how to manage your responsibilities will limit how much you can do, but it will allow more time for rest and not lead to feeling drained.
- Prioritize Sleep and Exercise – Everyone knows the saying, “I’ll sleep when I’m dead.” Even though this saying speaks of having a strong work ethic, it is a very dangerous saying to follow. It is important to prioritize sleep and exercise for various reasons. Sleep helps your body and mind recharge, heal, and wake up feeling rested, energized, and focused. Prioritizing sleep can be challenging but beneficial, and creating a healthy and consistent sleep routine is one of the best things you can do to avoid burnout. Putting away screens before bed and creating a dark and quiet environment where you can rest will improve your sleep quality. In addition to sleep, including exercise in your daily routine will also help diminish stress by increasing endorphins (the happy chemical). This doesn’t mean you have to become a bodybuilder, but any exercise such as walking, running, or going to the gym will help diminish stress and reduce your chances of burning out.
- Set Reasonable Goals – Taking on too much at once causes stress, and so does setting unreasonable goals. It’s good to have goals, but you want to make sure they aren’t unreasonable. Realistic approaches to goal-making can help relieve stress instead of packing your schedule or trying to cram for finals in one night. If you take on too much, you will be distracted by everything, and this will lead to lower grades. Taking on too much to reach your goals can sabotage your chances of ever meeting them.
- Make Time for Fun – Academics are a big part of college, but they aren’t the only part. College is also about having fun, making memories, meeting new people, and becoming independent. Setting aside time to hang out with friends and relax can help you destress and give your mind a break from working hard. When taking these breaks, it’s crucial to leave school at school; no worrying, no talking, and no thinking about school. Staying in the moment with your friends can help give you a break and reduce your chances of experiencing burnout.
- Ask for Help – Asking for help isn’t always easy, but it can be done. Relying on friends and family who understand and support you can help you feel heard, appreciated, validated, and most importantly, not alone. Students can also ask their professors for extensions if they need time or a break. Some professors understand and are more likely to give the students an extension. You can also look into counseling resources to help you strengthen stress-management skills, overcome college burnout, and become successful by making these tips part of your daily routine.