Managing Burnout in College

Learn to recognize the signs of burnout and discover strategies to balance academic demands and personal wellness.

Photo courtesy of Unsplash

What is Burnout?

While anxiety is extremely prevalent amongst college students, college burnout references a deeper, more chronic level of stress. According to an article published by the World Health Organization (WHO) in 2019, burnout has been included in the 11th revision of the International Classification of Diseases (ICD-11). 

The ICD-11 explains that burnout is a “syndrome conceptualized from chronic workplace stress that has not been successfully managed.” For students, the workplace can also be defined as college, since college is essentially a full-time job that must be emotionally managed properly. 

Symptoms of Burnout

The WHO also explains the three main dimensions or symptoms of burnout. These include “feelings of energy depletion or exhaustion, increased mental distance from one’s job/feelings of negativism or cynicism related to one’s job, and reduced professional efficacy.” 

Feelings of Energy Depletion/Exhaustion

Feeling tired all the time is one of the biggest indicators of energy depletion. The Sleep Foundation explains that sleep disturbances, especially insomnia, have long been linked with anxiety. Rumination about concerns while in bed can make it challenging to fall asleep, and can also lead to vivid nightmares and dreaming during REM sleep.  

Some of the best techniques for getting better sleep according to The Sleep Foundation, although seemingly basic, involve investing in your bedroom as a whole. For somewhere that’s meant to be a safe space, having comfortable bedding can make all the difference. Blocking out light and minimizing noise are also important steps to take – things like blackout curtains, limiting screen time before you fall asleep, and noise-canceling earplugs like the Quiet 2 Loop Earplugs, are all small changes to make to your routine.

Photo courtesy of Unsplash

Mental Distance/Negativism and Cynicism

Emotional numbness can also result from burnout, and as explained by Choosing Therapy, “refers to a loss of connection and expression of emotions by becoming “flat,” detached, or mentally blank.”

Some of the best ways to cope with feeling this way include many self-care techniques. Based on personal preference, journaling, mindfulness, meditation, and movement (including exercise from running to simply stretching) are all useful techniques. Each of these stress-reduction methods allows reflection on your feelings and the release of endorphins – hormones that improve mood, reduce stress, and relieve pain, according to the Cleveland Clinic.

Photo courtesy of Unsplash

Reduced Productiveness

When dealing with burnout, it can feel impossible to stay on top of things. This can be combated in a few ways – from focusing on time management techniques to prioritizing important tasks and learning to say “no” when needed. 

Focus on the most important items on your to-do list, whether this be studying for an exam or scheduling an interview. Set realistic expectations for yourself, especially when it comes to balancing school with your social life. Make sure to get your work done, but don’t isolate yourself from your friends. It’s important to know when to take a mental break and prioritize yourself as both an individual and a student.