How to Prevent Burnout
Finding the right balance leads to joy!
Burnout is widespread among college students and interns.
You are balancing work, school, personal life, studying, and working with clients as well as the paperwork. It's a lot to balance, and if you don't have the right balance, you will burn out quickly.
Burnout can look different for everyone. However, the typical signs can be emotional exhaustion, sleep deprivation, overeating or eating less, feeling detached, poor concentration or trouble focusing, a decline in your performance, avoidance of tasks, lack of productivity, and loss of enjoyment. Some may even experience physical pain (e.g. muscle aches, stomach aches, headaches), increased irritability, and psychological symptoms (e.g. anxiety, depression, substance abuse, and suicidal thoughts).
I've compiled a list of practical tasks to reduce burnout.
Create a routine
Do what you're capable of doing. So, think about what time works best for you to wake up and go to sleep. Consistency in keeping this wake/sleep schedule will help your mood considerably. Make sure to avoid caffeine and turn off your electronics at least 20 minutes before bedtime.
Exercise
Exercise is excellent for your physical and mental health. You don't have to commit to an hour a day. Exercise can be in small increments. Think about 10-minute sessions of stretching or quick mini-workouts.
3. Eating meals
Having a balanced diet makes a significant difference in your mood and reduces fatigue. Your body needs energy and nutrients to function.
4. Setting Boundaries
Let your friends and family know what you are capable of doing and when. Have this conversation frequently to remind them. It’s okay to say no to things especially when you’re feeling overwhelmed or need time for yourself.
5. Ask for help
It's okay to ask for help. It isn't a sign of weakness. It's a strength. If you need help at school, ask a classmate or professor for support. If you need emotional support, reach out to a friend or family member. Sometimes we need to be heard.
6. Prioritize tasks
Think about what isn't working with your routine, study habits, and work. Permit yourself to say no to certain things. I always suggest writing down your top 3-5 tasks to complete a day—any more than that, and you are more likely not to achieve it. Break down tasks into smaller pieces and spread them out throughout the week. If you don't finish a task, put it on top of your list for the next day.
7. Add transitions
Transitions are beneficial to allow your brain to take a mental shift from one task to another. Transition breaks can be anywhere from 1-15 minutes. During this time, practice paced breathing, stretching, listen to music or go for a walk.
8. Take days off
Taking time off helps to remove you from your stressors, recharge your batteries, and recenter yourself.
9. Add relaxation times
Schedule breaks during your day to eat, rest or nourish your well-being. When you rest, you're allowing your mind and body to slowed and relax. Thus, decreasing your stress response.
10. Use positive self-talk
The way you talk to yourself matters. If you recognize negative self-talk or judgments, find ways to minimize the beliefs or reframe the thoughts to positive, factual statements.
Wrapping Up
Be mindful of how you are feeling and pay attention to your body. Recognizing the warning signs will help you prevent burnout. If you are struggling with how to find the proper balance, reach out for help.
