Academic Burnout: The Ultimate Stressor

Sun, 28 Apr 2024 19:46:12 GMT

Are you feeling less motivated, stressed, and unsure how to solve it?

Academic burnout is far too common within the academic space. Burnout is a chronic mental, emotional, and physical experience of exhaustion from continuous years of schooling and intense studying. While pursuing my PhD, there have been times where I have faced severe burnout that led me to be unable to get out of bed no matter how hard I tried. However, there is a solution to overcoming the feeling of academic burnout and preventing its treacherous cycle!

Symptoms of Academic Burnout

Academic burnout symptoms cause much more than just tiredness. It can manifest itself through psychological problems including insomnia, depression, and severe fatigue. It is crucial to treat symptoms of burnout before it gets to a critical point. The earlier you recognize these symptoms, the better chance you have of reducing burnout.

Common signs of academic burnout can include:

• Lack of motivation to attend classes, go to lab, complete assignments, or meet program timelines.

• Increased irritation and (or) lashing out at others.

• Loss of confidence in your abilities

• Pain and tension in your body (i.e. headaches, muscle aches)

• Overeating

• Insomnia

• Anxiety

• Depression

• Physical exhaustion

• Negative emotions toward learning

How To Prevent Academic Burnout

If you begin recognizing some of these symptoms in yourself, it is time to start making changes to your routine that will promote optimal physical, mental, and emotional health. These strategies can also be helpful if you have an intense semester ahead and looking to prevent burnout before it starts.

1. Make time for activities you enjoy:

It's so easy to get cau ght up in the day-to-day routine of getting to class, going to lab, and constantly studying. However, adding things that you enjoy to your calendar during the week and on weekends helps provide a proper work-life balance. This will also help you to stay motivated to finish and complete your program of study.

2. Don't be afraid to set boundaries or say no:

Self-awareness is a big component in preventing burn out. As a student, you know how much persistent effort it takes to ensure the best results in your academic career. Staying away from or removing yourself from situations that provoke anxiety is a big step in taking your power back. It is okay to say no to participating in events or being around people, places, or things that do not promote growth in your life.

3. Get physical exercise:

Exercise is a great way to alleviate stress and pain. It is also known to increase feelings of happiness and self-confidence. Students who prioritize staying physically active tend to have better outcomes academically. If your body doesn't have what it needs to function, you can easily feel academic burnout on top of having a very demanding schedule. Exercising three times per week can significantly improve feelings of burnout.

4. Set attainable goals and realistic expectations:

Chronic stress can lead to burnout especially if not managed appropriately. Set reasonable goals and be sure to stick to them. Using a calendar feature on your phone or a planner can help you stay motivated to meet deadlines. Be mindful of your limits regarding school and relationships.

5. Take mental health days and seek help if needed:

If you're emotional, easily agitated, or exhausted, take a day or two to regroup. Mental health is just as important as physical health. Our mental health requires constant attention to ensure we are in healthy headspaces. Take time to relax and recover your energy. If you need assistance with sorting out how to tackle anxiety and depression, utilize your university's mental health resources. Most campuses offer counseling services for their students or can recommend therapy options.

6. Prioritize your sleep schedule

Lack of sleep can increase burnout and make it more difficult to manage everyday tasks. Failing to get enough sleep can also negatively impact brain health, cognitive functions, and leads to severe fatigue. Getting 7-9 hours of sleep per night is highly recommended to ensure student success. Being consistent with your sleep schedule and paying attention to your body's needs is important so that you can make it to the finish line!

Taking the right measures to prevent burnout is an intentional process. Evaluate which aspects might be contributing to your academic burnout and make the changes needed to have a fulfilling life. Don’t be afraid to ask for help from friends, teachers, family and peers. Always seek professional help if you feel an overbearing sense of anxiety, depression, or insomnia. Never forget to fill up your own cup during your academic journey.

Rejection

Thu, 21 Dec 2023 13:57:40 GMT

Am I the problem?

Figuring out how to sort out your feelings after being rejected from a PhD program is tough. First, it is okay to accept and work through the feelings of rejection. Rejection at times can feel like a grieving cycle where we have to let go of the vision we thought would come into fruition. Going through an application cycle can make you reflect on how you could have done better to stand out as an applicant, but don’t be too hard on yourself. The PhD admissions process is surely a "numbers game." No matter how good of an applicant you were, there are only a specific number of spots per school. It's important to take time to process your emotions, recognize what you are feeling, and know that receiving a denial letter does not lessen your value.

When you are ready to try again, you must lean into your abilities and lead with radical acceptance. Take time to celebrate all you have learned and accomplished before and after PhD program decisions regardless of the outcome. As you gear up the strength to try again, remember that you aren’t alone in this process. There are others who are in your same shoes who didn’t plan on receiving denial letters from their 'dream school' or applying another cycle, but always be kind to yourself. Each application cycle allows us to gain more insight towards our purpose and what is important to us as a whole. Your mentor is still out there trying to find you just as much as you are trying to find them. You will get there.