As the semester winds down and Bobcats prepare for final exams, burnout runs more rampant than ever. Although burnout can feel like an unstoppable force, it is not impossible to overcome.
Harvard Business Review notes three key factors lead to burnout: exhaustion, cynicism and inefficacy. Exhaustion is the primary cause of burnout, but the feeling of incompetence and distance from your assignments also plays a factor.
The most important factor in preventing burnout is noticing you are experiencing it. The Cleveland Clinic reports burnout symptoms can include tension headaches, feeling overly tired, changes in sleep schedule or feeling overall dissatisfied. The symptoms of burnout mirror those of depression and can occur simultaneously. Once you have identified burnout, taking meaningful steps toward overcoming it is next.
Set boundaries
Burnout often stems from overcommitment in the workplace or academics. No matter what your schedule looks like, it is important to set healthy boundaries for yourself so you don’t feel overworked.
A set time each night for all work to be put away is a great step in setting proper academic boundaries. A time limit also increases motivation to get work done and helps prioritize proper rest and self-care, instead of homework stress.
A set end goal can help release guilt. If you do not struggle with finishing your to-do list at a set time, there are other boundaries you can set like not responding to emails before your first class. The most stress-inducing tasks are ones you can put boundaries on to effectively manage stress.
Find five things
The best way to manage symptoms of burnout is to do five things for yourself that take care of your basic needs. A good first step is setting time for your body to rest because burnout is caused by exhaustion. The other four things can be eating your favorite meal, going on a walk with friends or watching your favorite movie before bed.
Make a master to-do list
When burnout strikes, everyday tasks and assignments can feel overwhelming. A master to-do list of household tasks, appointments and assignments can tackle the junk drawer in your brain.
You can highlight, star or order the list in importance, set a final due date for each item or add easy to complete items. The best part about a master to-do list is that your brain receives dopamine from checking off an item, motivating you to complete more.
Find productivity enhancers
When experiencing the signs of burnout, it’s important to implement productivity tools to best accomplish your tasks.
The Pomodoro Technique is a great tool to use if you get easily distracted and have a hard time beginning a task. The method uses 25-30 minutes of active work and then a two to three-minute break. You can set a timer and use the method until all work is complete.
Apps such as Flora and Forest are great tools for motivating you to do work. Flora is free on the iOS App Store while Forest is available for $3.99. The apps use timers to track how long you are working and convert the time to grow virtual plants. It also limits phone usage during work time.
Use your resources
When burnout gets the best of you, there are resources on campus to help you be successful. Academic coaching is available at Ohio University and is a great tool for overcoming burnout.
Coaches work with students to overcome academic challenges and provide helpful resources for developing better habits. Students can make appointments online, and there are no requirements for meeting with a coach.
If a certain class is causing burnout, students can also seek assistance through peer tutoring. Tutors work one-on-one with students to help with class-specific needs through the Academic Achievement Center. The AAC is located on the second floor of the Alden Library and has many resources for students who need academic support.
The center also provides Peer Assisted Learning which provides weekly study sessions for certain classes. PAL sessions are led by students who have previously taken the class and are a great way to implement group help. By utilizing university resources, it can help you clear out overwhelming struggles and allow for time to socialize by working with a group, student coach or tutor.
Burnout can be challenging to overcome, but it is not impossible. Finding a tool that works for you, whether individual or outside resources, is the best way to combat burnout.
