Edited by Olivia Spahn-Vieira
It’s that time of year again. We are about halfway through the first semester of this very different school year. As the papers, assignments and homework start piling up, another thing is also approaching; midterms, everyone’s least favourite time of the year. During this period of cramming for exams, endless Spotify study playlists, and a cup of coffee beside us at all times, our stress levels reach their maximum height. Our goals of balancing our mental health with academics shifts, as we try our hardest to achieve that high GPA, despite what it costs. This is a common reality of university and college students, and with the added strain of “zoom university” this year, there is an increased risk of overworking ourselves, commonly referred to as burnout. But, not to fear. I have a few ideas that can help you achieve that top grade and take care of the most important thing in the world, yourself.
“WHAT IS BURNOUT?”
Now, some of you might be wondering, what exactly is “burnout”, and how does it affect me? Burnout is often described as the result of stress over a period of time, and does not necessarily have to be school related. A number of factors can contribute to a feeling of being overwhelmed, anxious, and both mentally and physically exhausted. Anyone can experience burnout if they have undergone stress over a long period of time, especially if stress has accumulated from different aspects of your life.
Not only can burnout make you feel weak and powerless with the urge to give up on tasks, but it can also manifest itself into physical symptoms such as back pain, headaches, chest tightness and trouble sleeping. Thankfully, burnout is not a permanent state.
If you recognize the symptoms, you can begin to find positive solutions, to help alleviate the impact of this stress. In order to avoid burnout, it is vital that we learn how to balance our health; both mental and physical, as well as carrying out our responsibilities such as school, work, family and other commitments we have.
“I HAVE NO TIME FOR SELF-CARE”
If you think that you have no time to deal with self-care rituals then I’m here to tell you that you do, and you must. To get the results you desire, you have to make good and healthy choices. By taking care of yourself, you can actually boost your productivity and alleviate stress.
Taking care of yourself does not always mean a spa day or a weekend getaway to a relaxing destination, because let’s face it; in daily life, it is a struggle to find even five minutes for yourself. There are simple choices you can make every day that can provide a huge impact on helping you stay on track of achieving that high GPA without sacrificing your sanity to do so.
“HOW CAN I TAKE CARE OF MY PHYSICAL HEALTH?”
With the virus still present in everyday life, it has never been more important to maintain good health. There are a number of small things you can do, despite being glued to a desk for online university, that can work wonders for your body. For example, ditch the coffee and grab a bottle of water. I know as students we all crave that caffeinated pick me up that seems to be calling our name, but it can actually be worse for your health.
Too much caffeine can negatively affect your sleep schedule, which results in a dependence on that additional cup of coffee to get you through the day. Instead, limit your daily dose of caffeine to one cup preferably in the morning, then for the rest of the day keep a bottle of water at your desk. There are a few apps that track your water intake such as Water Llama, that are free and accessible to everyone.
Speaking of sleep, it is very important that you maintain a consistent sleep schedule. Online university allows us to structure our days how we choose to, but this often means losing a consistent routine. Regardless of if you learn better at night or during the day, it is vital to our brain function, overall mood and concentration that we get at least 7 hours of sleep a night. Trust me, your body will thank you.
If you’re struggling to get your sleep schedule in order, physical activity can be your hero. Sometimes, when we are overwhelmed and have been staring at screens for 5 hours straight, it is helpful to move around. Go for a ten-minute walk, do some stretches outside, then you can return to work ready to give it your all.
To have a productive mind and a body that can sustain your responsibilities, you need to fill it with nutritious food. It might be tempting after the 4th hour of studying to grab that bag of chips, but instead, I encourage you to try grabbing fruits, such as blueberries, which are good for memory, or some dark chocolate, which is proven to be an effective mood booster.
“HOW CAN I TAKE CARE OF MY MENTAL HEALTH?”
Now that I’ve illustrated how important maintaining your physical health is in order to avoid burnout, I want you to know that taking care of your mental health is just as crucial. There are a number of small actions you can do that can help keep your mind from a massive overload. For example, most of the time when we have that first initial feeling of complete defeat, it often means we need to take a break and come back with fresh eyes.
If you try and push your mental capacity when it has already reached its maximum, the product will be worse and will make you feel worse. Another tip is to let yourself have rewards even during the stressful time of midterms and assignments. It is important to work hard and study hard to get the grade you deserve, but it is also essential to reflect back on all the progress you make over a study session by treating yourself. It doesn’t have to be an elaborate reward; it could be an episode of your favourite show after 2 hours of studying. It is also important to have a manageable to do list. As much as we all want to be a superhero and have a thirty point list, completely crossed off at the end of the day, this is not realistic. Prioritize the important tasks that are necessary to be finished by the end of the day. A general rule of thumb I have implemented is to prioritize three tasks I absolutely have to complete that day and two other tasks that I can finish the following day if I find myself getting too busy. However, even with all these tips we might still feel ourselves becoming sluggish and overwhelmed.
When this happens, I like to take a step back and use the art of meditation to help calm myself down. I am no pro at this either, but there are many amazing and simple meditation apps designed to help all ages in all aspects of life, such as feeling overwhelmed, falling asleep and helping to calm down. My “go-to” app is called Oak and is very good for beginners.
Everyone, at one point or another, will experience a feeling of overwhelming stress and unfortunately, this is a normal part of life. But, it is crucial that we do not let it overcome our thoughts and cause more harm to us. The simple action of recognizing when we are becoming too overwhelmed, and allowing ourselves to make the necessary changes, can help calm us to our normal state of mind. As always, if you do feel this problem arise into a bigger one, it’s important to tell a family member, friend or someone you trust. There are also many free resources accessible that are able to provide assistance amidst the pandemic. Prioritizing our well-being is just as important as receiving that “A” on an exam because our bodies and minds do so much for us and should receive our gratitude.