Academic Burnout: Meaning, Symptoms and Tips to Avoid

Academic burnout refers to the negative physical, mental and emotional reaction due to longer studies. Academic burnout can negatively affect our day-to-day life as it is directly related to what we do regularly. Have you ever felt like there is a heavy backpack filled with bricks, which is just too hard to carry and you feel like it’s useless to do so? A lot of students go through this phase, the only difference is that their bags carry books, not bricks.

Signs of burnout among school students can include feeling constantly tired, having trouble concentrating, losing, etc. If you identify with any of the symptoms it is okay to ask for help from your parents, teachers, siblings, and school/educational counsellors. They can offer support and suggest ways to manage your stress level. 

Thus, to help you deal with burnout at school, we have enlisted its symptoms and useful tips to deal with exhaustion. Keep reading!!

Also Read: 10 Tips for Students to Improve Their Mental Health

What is Academic Burnout?

Academic burnout is a state of emotional, mental, and physical exhaustion that students can experience due to prolonged periods of excessive stress, pressure, and academic demands. It mostly occurs when students feel overwhelmed by the academy cycle, such as carrying heavy backpacks, high expectations, and a constant need to perform well. These situations result in physical physical discomfort and mental exhaustion. Those suffering from burnout should, therefore, seek assistance from their elders to save themselves from poor academic performance, lowering concentration levels, and losing interest in studies and co-curricular activities, among other things. Thus, you must always take care of your well-being because it is as important as doing well in school. 

Also Read: The Importance of Emotional Well-Being and Mental Health in Academic Success 

Symptoms of Academic Burnout

It is important to recognize the signs of burnout early and seek support from trusted adults like parents, teachers, or school counsellors. They can help you navigate through this tough period and find ways to manage stress and workload effectively. Remember, it’s okay to ask for help when you need it!

Here are some common symptoms of academic burnout:

• Persistent Exhaustion: Feeling tired all the time, even after getting a good night’s sleep.
• Lack of Motivation: Finding it hard to get motivated or excited about schoolwork or activities you used to enjoy.
• Worsening Academic Performance: Not performing as well as you usually do, despite putting in effort.
• Procrastination: Delaying or avoiding tasks, leading to a last-minute rush to complete them.
• Cynicism and Detachment: Feeling detached, cynical, or apathetic towards school and assignments.
• Physical Symptoms: Headaches, stomachaches, or other physical discomforts related to stress.
• Difficulty Concentrating: Finding it hard to focus or concentrate on tasks or assignments.
• Loss of Interest: Losing interest in extracurricular activities, hobbies, or social interactions.
• Irritability and Mood Swings: Feeling easily frustrated, irritable, or experiencing sudden mood changes.
• Isolation: Withdrawing from social interactions or spending less time with friends and family.
• Negative Self-talk: Engaging in negative self-talk, such as telling yourself you’re not good enough or that you’ll fail.
• Feelings of Helplessness: Feeling like no matter what you do, you won’t be able to improve your situation.
• Escapist Behavior: Engaging in activities like excessive gaming, TV watching, or social media use to avoid responsibilities.

Also Read: World Teen Mental Wellness Day: History, Goal, Importance

How Avoid Academic Burnout in School?

It is perfectly normal to feel stressed from time to time, but if you consistently experience signs of burnout, seek help from a trusted adult. They can provide additional guidance and support. Thus, to help you deal with academic burnout at school, we provided some tips to prevent this exhaustion. 

• Create a Schedule: You must create a schedule. In your schedule, dedicate time for studying, taking breaks, and relaxation. Avoid leaving everything to the last minute.  Additionally, use tools like planners, calendars, or digital apps to keep track of assignments, tests, and projects. Being organised reduces last-minute rushes.
• One Step at a Time: You must break down big tasks into smaller, manageable steps. This will make you feel less overwhelmed and help you track your progress.
• Get Enough Sleep: Get enough sleep, eat balanced meals, and engage in regular physical activity. It can be credited to the fact that taking care of your physical well-being is crucial for mental health.
• Take Short Breaks: In addition, you should not forget to take short breaks during study sessions. This helps refresh your mind and maintain focus.
• Ask for Help: If you are struggling with a subject or feeling overwhelmed, do not hesitate to ask teachers, parents, or classmates for help. They are there to support you.
• Practice Yoga: You must use techniques like deep breathing, meditation, or yoga can help reduce stress and improve concentration.
• Learn the Art of Saying NO: It is important to set limits on your commitments and activities to avoid spreading yourself too thin. You must know when to say no.
• Reward Yourself: You must remember to recognize and reward yourself for completing tasks or achieving milestones, no matter how small. Also, you need to spend quality time with friends and family as Social support helps reduce stress and boost your mood.
• Embrace Change and Challenges: Besides, it is of utmost significance to embrace challenges and view failures as opportunities to learn and grow. Please don’t be too hard on yourself.

Check Out: Taking Care of Your Mental Health While Studying Abroad

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