The Iglu Guide | Blog
Signs of burnout and how to avoid it
As the academic year draws to a close it’s not uncommon for students to feel tired and run down, especially when those end of semester exams are looming in the distance. Recognising the early signs of stress can help prevent much bigger issues developing. If you’re feeling more tired and irritable than usual, your enthusiasm for learning is waning fast and it feels like nothing is going your way, you could be on the way to burnout. Here’s what you need to know.
What is burnout?
Burnout is a state of mental, physical and emotional exhaustion brought on by prolonged stress and anxiety. Students may also experience academic burnout, a chronic condition which is the culmination of studying the same material or project for a long period. This can cause physical symptoms, so it’s important to recognise the signs and take steps to address the problem as soon as possible.
Some common signs to watch out for:
- Exhaustion – no matter how much sleep you get
- Insomnia – difficulty falling asleep or consistently broken sleep
- Forgetfulness or problems focussing
- Feeling emotionally detached from friends and family
- Loss of appetite
- Physical symptoms – headaches, chest pains, stomach pains
- Quick to anger or irritation
- Feelings of anxiety
How can I avoid it?
Recognise the symptoms
The first step is to acknowledge that thing’s aren’t quite right. Recognising the early signs of stress and finding the best strategies to deal with your symptoms is key to maintaining your mental and emotional health – and could be crucial in avoiding complete burnout.
Get enough sleep
The benefits of good sleep to our general wellbeing are well documented. Many essential functions happen at this time including physical recovery and repair, brain development and learning consolidation. It also improves our memory and mood. If we are prevented from getting enough sleep – 7+ hrs a night is currently recommended for students – over time this will directly impact most areas of our life, including our physical wellbeing.
- Stick to a sleep schedule – go to bed at the same time every night and set your alarm for the same time every morning. This will retrain your body clock.
- Create a restful environment that encourages sleep – use an eye mask if your room is too light. Take a bath before bed or try some other relaxation techniques such as meditation.
- Resolve any worries before bed by writing them down.
Diet and exercise
Regular exercise is a great way to avoid stress as it stimulates endorphins to elevate your mood and reduces stress hormones like cortisol and adrenaline. It helps to relieve any tension or anxiety and enhances your ability to respond to stressful situations. If sweating it out is unappealing, try out some yoga or meditation instead.
Maintaining a healthy diet plays an important role as poor nutrition contributes to stress and tiredness. It’s easy to reach for comfort food in times of need, but these high sugar snacks come with a big crash afterwards. Choose oatmeal or whole grains to boost your serotonin and try gut-nourishing herbal teas or natural probiotics to help balance your mood.
Balance your priorities
Time management is important, but equally important is making sure you balance your study with your social time.
- Lean in on your friends, they provide a positive support system
- Take regular breaks from technology – switch off your digital devices and disconnect at a certain time every day
- Set aside relaxation time every day and nourish your creative side. Try some new activities that are unrelated to studying.
- Set yourself some goals to keep motivated – just make sure they are realistic and achievable
Remember, you are never alone. If you ever need any additional support or just want someone to talk to, our Iglu Resident Leaders are always on site. Check with your university for access to student support services.
