CHALLENGING
BURNOUT
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Breathe in...
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Breathe out.
Fuel Your Potential
Welcome to Challenging Burnout, where we provide resources and strategies to help students thrive by overcoming burnout and fostering overall well-being.
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BURNOUT IS A SIGN THAT SOMETHING NEEDS TO
Student Burnout
Burnout is defined as a chronic state of exhaustion and work-related stress. It is a condition that includes physical or emotional exhaustion and a feeling of self-doubt and identity issues. More specifically, student burnout is caused by extended periods of school stress.
Overcoming Burnout
1. Recognize the Warning Signs
2. Prioritize Mindfulness and Relaxation Techniques
3. Incorporate Regular Breaks and Rest
4. Establish Healthy Boundaries
5. Reach Out for Support
6. Practice Self-Compassion
Burnout doesn’t happen overnight, but rather builds up gradually, often starting with subtle symptoms that can be easily ignored. Recognizing these early signs is the first step in combating burnout:
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Physical exhaustion that doesn’t improve with rest
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Constant feelings of irritability or frustration
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Detachment or lack of enthusiasm for activities you once enjoyed
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Decreased productivity or difficulty focusing
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Sleep issues, such as trouble falling asleep or staying awake
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Increased anxiety or feelings of being overwhelmed
Mindfulness and relaxation exercises are powerful tools for reducing stress and improving mental state. They help you reconnect with the present moment and release tension that contributes to burnout. Here are some techniques to consider:
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Breathing Exercises: Practice deep breathing to calm your nervous system. Try a simple technique like square breathing: inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts, and repeat. While doing this you can also incorporate belly breathing, rest your hard on your stomach and feel it rise and fall.
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Progressive Muscle Relaxation (PMR): Slowly tense, hold, and then release every muscle in your body, starting from your toes up to your head. This helps to reduce physical tension. As you do this, notice the parts of your body where you feel extra tension and try to release them.
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Mindful Meditation: Set aside 5-10 minutes each day to sit in silence and focus on your breath. Use can use apps like Headspace or Calm to guide you if you find that helps.
Taking regular breaks throughout the day allows you to step away from your responsibilities and recharge. This has become especially important as technology has become such a large part of all of our lives, and taking a break from the screens can help a lot. Schedule short breaks during study sessions or work tasks to prevent overloading your brain. During these breaks, don't just automatically go to your phone, engage in relaxing activities like stretching, listening to music, or simply stepping outside for fresh air.
Burnout often comes from an inability to set clear boundaries between work, school, and personal life. It’s important to:
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Learn to say no when additional responsibilities start to feel overwhelming
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Delegate tasks or ask for help when needed.
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Set specific times for work and rest, ensuring that you prioritize self-care just as much as your responsibilities.
Don’t hesitate to talk to a counselor, mentor, or trusted friends and family when you’re feeling overwhelmed. Sometimes, just having a conversation about your stress can provide relief and provide new perspectives. Additionally, connecting with a community that understands burnout can help you feel less isolated in your struggles.
Remember to be kind to yourself and recognize that overcoming burnout is a process that takes time! Avoid self-criticism, and instead, focus on self-compassion. Celebrate small victories, like taking a break or practicing mindfulness, as steps toward improvement.
