Dealing with academic burnout

What does burnout look like? 

Not everyone will experience burnout in the same way or have the same symptoms. If you think you might be dealing with academic burnout, here are some of the most common symptoms to look out for, according to Mental Health UK: 

• Feeling tired or drained most of the time 

• Feeling helpless, trapped and/or defeated 

• Feeling detached/alone in the world 

• Having a cynical/negative outlook 

• Experiencing Self-doubt 

• Procrastinating and taking longer to get things done 

• Feeling overwhelmed 

It may be that you have experienced these symptoms before and brushed them off as being a ‘normal’ part of uni life. While studying can leave you feeling tired, this is something that should go away by getting enough rest and relaxation 

If you are experiencing these symptoms, it can be very unforgiving and cause more problems if left untreated. 

It’s essential to prioritise self-care and seek support when you need it, preventing burnout from developing into a bigger issue.  

Four tips for dealing with burnout 

1. Set realistic goals 

Good time management will help you reduce your stress, whilst still allowing you to accomplish your tasks and maintain achievable deadlines. By breaking down your study sessions into more manageable parts, it can help you to focus on the main points without becoming overwhelmed.  

As a student, I understand the dilemma between avoiding stressful tasks, whilst also wanting to complete them so the stress will go away. 

Start by taking a deep breath, then see if any of the time management ideas below work for you: 

• Pomodoro method or Forest app. 

• Time-blocking your calendar.  

• Record your study sessions in a time-lapse. Sometimes watching your hard work back can make you relinquish your stress and feel more confident! 

2. Prioritise your wellbeing 

When I am researching for my essays, I always like to give myself a break after a finishing a section of research. I love to watch some reality TV or read a couple of chapters of my book to chill out. Rewarding yourself for completing a period of work is a great way to stay motivated. 

Self-care will help you establish a positive association with producing work and reduce the risk of burnout. It can be easy to let yourself fall into a rabbit hole and end up hiding under the duvet.  

Remember, you are allowed to take a break. Crack open your laptop and watch an episode on Netflix before tackling that next part of your task. Or why not go for a walk around the park or local green spaces. The fresh air and time away from where you study can do you the world of good. 

3. Celebrate your hard work 

As students, we often go from submitting one assessment to working on the next. But you should also take the time to acknowledge what you have achieved.  

Try writing down three points on a post-it about something that worked well during your studying, and what you’re proud of. They can be as simple as: 

1. I wrote an essay and understood the material. 

2. I submitted with more than one minute to spare. 

3. I am one step closer to graduating! 

4. Seek support  

Reaching out for support can feel scary, but there are so many avenues of support available for students who are struggling with their mental health and/or workload. This might be through the University or your immediate support group. 

Speak to a loved one, this could be a family member or friend. The likelihood is that they have experienced what you are going through and can offer some advice.  

Reach out to your lecturers if you need support with an upcoming assignment. They may be able to help push you in the direction or recommend that you meet with the Study Skills team. 

If you find that burnout is beginning to affect your day-to-day life, it may be worth speaking to a trained professional. The University has a new 24/7 mental health and wellbeing support service from Spectrum.Life. It is a free helpline where you can speak to a qualified counsellor at any time of the day or night.  

The University also has a Counselling, Mental Health, and Wellbeing service that offers 1-2-1 appointments with a trained mental health specialist.