What can I do about burnout?

Dear Burning out,  

Burning the candle at both ends can leave you feeling like a shadow of your old self.  However, incorporating stress-management strategies into your daily routine, focusing on your health, and seeking support may help you to manage your stressors until you get the chance to reset and recharge. Fired up to learn more? Read on! 

What is burnout?  

According to the World Health Organization (WHO), burnout is classified as an occupational condition caused by unmanaged, chronic workplace stress. It’s worth noting that occupation extends beyond the workplace. As the word suggests, an occupation can be a sustained pursuit that occupies your time, such as being a student. So, workplace could be both a job and your work as a student. Burnout is characterized by symptoms such as: 

• Exhaustion and energy depletion 
• Cynicism, negativity, and irritability 
• Feelings of dread and lack of motivation 
• Reduced efficacy at work 
• Difficulty concentrating 
• Poor sleep  
• Changes in appetite 
• Headaches 
• Gastrointestinal problems 
• Eye strain and vision changes 

Research suggests that emotional exhaustion is associated with more demanding and less flexible schedules. Individuals who find less value in their regular routine may also have a higher risk of developing feelings of cynicism and negativity towards their occupation.  

As burnout extends beyond workplace stress, it can affect students and unpaid caregivers too. Among students, academic pressure and socioeconomic stressors often contribute to burnout. Studies have also found that more college students worldwide experienced burnout during the COVID-19 pandemic. Isolation, difficulty transitioning to online learning, and knowing someone affected by COVID-19 were all common factors that increased the risk of burnout.  

What’s the difference between burnout and depression? 

Burnout can look and feel a lot like depression. They share similar symptoms such as loss of interest or pleasure in things, low mood, fatigue, appetite changes, and poor sleep quality. Although burnout and depression may resemble each other, they’re different. Unlike depression, burnout isn’t classified as a medical condition and doesn’t have an official diagnostic criterion.  

That said, some studies have found that there may be an overlap between burnout and depression. It's possible that burnout could lead to a higher risk of developing depression.  

How can you recover from burnout?  

Recovering from burnout often involves finding ways to reduce stress, developing coping strategies, and making lifestyle changes. Some suggestions for addressing the situation include:   

• Distancing yourself from stressors: This could mean taking a mental health day, a leave of absence, or even a gap year after graduation to rest and recharge. It could also be as small as making time for hobbies or learning to say “no” when you don’t have any more space on your plate.   
• Focusing on health: Carving out time for exercise—whether it’s a group sport or a brisk walk by yourself—can give your mood a natural lift. Maintaining a healthy and balanced diet can also help to boost your energy levels and reduce fatigue. 
• Getting enough sleep: Getting enough shut-eye can be challenging as a student, but aiming for seven to nine hours of quality sleep each night can help you start the day feeling refreshed and energized. To improve the quality of your slumber, you might try sleep hygiene strategies such as avoiding screens for an hour or two before bed. You could also write down the things you have to do the next day before hitting the sack, so that they don’t tumble around in your head overnight.  
• Seeking out meaningful experiences: Pursuing experiences that are meaningful and empowering can help to reduce feelings of negativity and cynicism. You might consider taking on a leadership and mentorship role that is meaningful to you or participating in community-engagement and service opportunities.  
• Trying stress-management techniques: Journaling can be a cathartic way for you to release pent-up stress. It can also help you to keep track of your stress levels, goals, and daily tasks. Mind-body exercises such as yoga and meditation can also help to relieve physical and emotional tension.  
• Seeking help: The path to recovery may be smoother with the help of a mental health professional. They may be able to guide you through cognitive behavioral therapy (CBT) and help you feel more empowered to tackle your problems. You might also consider letting people you trust know about your situation and how they can help. They may be able to lend you a listening ear, shoulder some of your responsibilities, or even continue to invite you to social gatherings even after you’ve missed a couple.  
• Locating on campus support: As a student, an additional option is to seek out campus services and initiatives that help students manage their academic, financial, and educational needs. You might also reach out to instructors for flexibility and support with your course material and workload.  

Recognizing that you’re experiencing burnout is the first step towards recovery—so kudos to you for focusing on your health and well-being!  

Take care,