Munif Ali

5 Proven Ways to Overcome Academic Burnout

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academic burnout

Struggling to find joy in a previously fulfilling activity? This is one of the early signs of academic burnout. Before it gets worse, learn about its early signs and seek help. You can combat academic burnout with these five proven ways.

What is Academic Burnout?

Academic burnout occurs when students persistently strive for unattainable goals, leading to chronic stress, drained energy, and a loss of connection with oneself and others. When personal limits are consistently exceeded, burnout can become an inevitable consequence.

Symptoms of burnout

External Signs

A person feeling academic burnout may show some signs in the outward appearance. This includes increased activity with no increase in productivity, irritability, physical fatigue, and unwillingness to take risks. 

Internal Signs

Internally, a person burned out may feel loss of courage, loss of personal identity and self-worth, loss of objectivity, emotional exhaustion, and negative mental attitude.

Stages of Burnout

Recognizing the five stages of academic burnout is crucial for early intervention. Assess your current situation to address the issue promptly and prevent worsening symptoms.

Honeymoon Stage

This is the period of their peak performance. During this phase, individuals experience a high surge of energy, feeling motivated and inspired to do their job. This phase leads to increased productivity and a deep sense of accomplishment.

Fuel Shortage Stage

This is the period when a person’s energy starts to decrease. A person becomes easily irritated and struggles to sleep. Individuals in this phase may also start feeling physically and psychologically exhausted.

Chronic Symptom Stage

In this phase, physical and psychological symptoms are consistently manifested.

Crisis Stage

During this phase, individuals become increasingly critical and preoccupied with their problems. Their thoughts are clouded with negative perspectives and may also feel like they are being trapped.

Hitting the Wall

This is the time a person undergoes severe emotional distress, which can lead to a loss of control of their life and an increased risk of self-harm.

Overcoming Academic Burnout

Start your day slowly

Prioritizing having enough sleep at night. Try to enjoy breakfast and avoid too much rush. Reduce stress by taking things slowly. When you are not feeling rushed, you are more likely to make thoughtful and informed decisions. A slower pace allows you to savor experiences and appreciate the little things in life, leading to greater satisfaction and enjoyment.

Cut back on excessive hours

Students experiencing academic burnout often feel compelled to maintain a high-pressure pace, believing that reduced productivity equates to failure. Some may even feel obligated to complete all their tasks before allowing themselves a break. There are actually Secret Hacks to Skyrocket Your Productivity.

Avoid overworking yourself by setting realistic timeframes that align with your capabilities. Remember that work is only one aspect of your life. Maintain a healthy work-life balance to prevent burnout caused by excessive workload. 

Change gears after work

When your studies involve frequent social interactions or alone arrangements, try doing the opposite to maintain a balanced environment. Try doing the opposite to prevent academic burnout and recharge your energy. This allows you to recharge, reflect, and reduce stress.

Practice relaxing

Indulge in relaxation by exploring other hobbies, traveling to new destinations, or trying something entirely new. Relaxation serves as an effective antidote for burnout. It provides a much-needed mental and emotional reset. 

A person who is used to handling heavy responsibilities, relaxing may be at the bottom of their priorities. If you are struggling to break out of this notion, try reading ‘Atomic Habits.’ It can tell you exactly how to form good habits. 

Set realistic standards

There is nothing wrong with having high expectations and goals. However, the gap between your aspirations and reality can create a sense of disappointment and frustration, which can gradually exhaust you. It is important to strike a balance between ambition and practicality, recognizing that perfection is often unattainable. 

If people cannot meet their expectations, they find it difficult to accept that everyone has limits. We cannot do everything. If you want to fully understand why it is difficult to break free from unrealistic standards, The Power of Habit offers a guide to understanding and changing our habits. 

Conclusion

Academic burnout has an intense impact on the physical, emotional, and psychological aspects of one’s life. Recognize its symptoms to prevent it from progressing. Through mindful self-awareness and intentional action, it is not impossible for you to find your way back to energetic and passionate well-being. 

Key Takeaways

  • Academic burnout is a product of prolonged stress. 
  • Academic burnout is not just manifested internally; there can also be signs seen externally. 
  • Recharge your energy by changing your environment after your working hours. 
  • Balancing your time and managing your expectations are habits you need to develop to overcome academic burnout. 
  • Taking things slowly and relaxing is a good antidote to academic burnout.

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Cleveland Clinic. (2022, February 1). Signs of burnout. Health Essentials. https://health.clevelandclinic.org/signs-of-burnout 

Engcoy, Lemuel. (2018). Help, I Think I’m Burning Out! Overcoming Burnout: A Filipino Perspective. ICI Ministries-Foundation, Inc. 

Gordon, Sheri. (2023, December 18). What Are the Stages of Burnout? Health. https://www.health.com/stages-of-burnout-8405010 

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