These days, high school students live in a seemingly endless cycle of exams, projects, and presentations bombarded at their faces. Without a second to relax, we spend hours cramming information, barely making it to the due dates that chase after us. Therefore, burnout - feeling mentally and physically fatigued - is not an uncommon problem, as more students are inclined to feel inefficient, meaningless, and unmotivated.
Typically, burnout does not promptly occur one day but is a subtle process; the symptoms get worse as time goes by. Innocuous fatigue and worries can eventually lead to problems as serious as depression and anxiety. Although having a healthy amount of inevitable stress and pressure can motivate us to try our best and eventually reach our potential, having a burden of stress has detrimental impacts on work performances and even daily routines. In fact, one of the main and most common contributors to burnout is the excessive stress and frustration we receive from an overwhelming workload that constantly exceeds the energy available. Restlessness and stress cause a higher risk of insomnia and sleep deprivation problems. Sleep is the key factor that leads to success and productivity at school, for studies prove that students who slept 5 to 8 hours the night before performed 20% more on tests than those who slept less. Without sleep, you would struggle to concentrate, retain information, and perform well on tests.
Furthermore, not only does burnout have detrimental impacts on your work performance, but also on your life routine. As you feel exhausted, you can completely lose your appetite, resulting in significant unintentional weight loss and vulnerability to depression and other mental and physical issues. Also, a person with burnout has very low self-esteem and confidence, feeling futile and unworthy most of the time. Reaching a specific goal or purpose each day eventually all piles up and guides you to become a better person each day. Without doing so, you are taking a step further away from self-development
Therefore, it is very crucial to recognize the initial symptoms of burnout. Here are some ways to prevent burnout:
Try using the Pomodoro Technique
The Pomodoro technique is an organized studying method that splits your work into small chunks called “Pomodoro”. You work for a solid 25 minutes and have a short 5-minute break. After completing this cycle 4 times, you would have 20 to 30 minutes to recharge and continue on. This method is effective, for it turns time pressure into a motivator that helps you concentrate while preventing you from overworking.
Set a goal
A goal can be as simple as finishing a certain amount of homework in a specific time span or studying at the same selected time each day (5 PM to 8 PM). Having a goal keeps you motivated, engaged, and focused. However, remember to set a realistic goal that you can actually achieve. Expecting too much or too little can discourage you from trying hard.
Exercise often
Exercising on a daily basis can help your brain refresh and improve mental health. According to studies by the National Institute of Health (NIH), cardiovascular exercises “increase well-being and decrease psychological distress” and support personal accomplishments. Also, exercise improves concentration, for it reduces hormones. Therefore, even a short walk outside to get fresh air can help you reinvigorate from fatigue and improve your performance. Abramson, Ashley. “Burnout and Stress Are Everywhere.” Monitor on Psychology, American Psychological Association, 1 Jan. 2022, https://www.apa.org/monitor/2022/01/special-burnout-stress. “Cale Learning Enhancement.” CALE Learning Enhancement, https://inside.ewu.edu/calelearning/psychological-skills/preventing-burnout/. Elizabeth Scott, PhD. “How to Recognize Burnout Symptoms.” Verywell Mind, Verywell Mind, 16 Oct. 2022, https://www.verywellmind.com/stress-and-burnout-symptoms-and-causes-3144516. Health, INTEGRIS. “What Are the 5 Stages of Burnout?” Integris, 5 Nov. 2021, https://integrisok.com/resources/on-your-health/2021/november/what-are-the-5-stages-of-burnout.
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