Cultivating Resilience: Overcoming Academic Burnout

Psychological distress often appears alongside burnout, leading to cognitive and behavioral problems [1]. Burnout is a multifaceted phenomenon characterized by varying degrees of emotional exhaustion (feeling unable to give one's best, both physically and psychologically), depersonalization (a negative or detached attitude towards others, also defined as cynicism or disbelief), and a low sense of personal accomplishment (the tendency to feel incompetent) [2][3]. Academic burnout manifests in students as high emotional exhaustion and depersonalization, accompanied by low feelings of personal accomplishment related to their academic work.

In addition to considering individual reactions to academic stress (psychological distress), it's crucial to recognize that the environment in which a student grows and studies also impacts their ability to cope with academic burnout. With the educational sector increasingly focusing on well-being programs, it's essential for students, teachers, and parents to recognize the signs of academic burnout:

1. Decreased motivation and interest.

2. Inability to focus on daily tasks.

3. Decline in physical health.

4. Emotional imbalance and inability to deal with stress in a healthy manner.

5. Poor sleep cycles, including potential insomnia.

6. Lack of creativity.

7. Poor academic performance.

If you experience any of these symptoms, don't be alarmed! Awareness is the first step towards change.

Ways to Manage and Overcome Burnout

1. Learn to Say 'No': Having healthy boundaries and being aware of your priorities make it easier to say 'No' to things that don't serve you. 2. Develop a Routine Daily routines are an excellent starting point for making positive changes. A consistent routine helps address daily tasks and allows your mind to anticipate what comes next. Often, the fear of the unknown causes stress and eventual burnout. A routine gives you control over your day and, most importantly, your time.

3. Practice Breathing Exercises: Your breath can instantly change your state of mind. When angry or upset, you may notice your breathing becomes shallow. Deep, slow breaths can calm the mind and nervous system instantly.

4. Slow Down: In this fast-paced world, it’s crucial to take time during your day to slow down. Notice what’s around you, take it all in, and be fully present with yourself. Make this time a non-negotiable investment in your life.

5. Meditate: Even starting with just five minutes of meditation a day can significantly change your perception of life. When your perception shifts, your experience of life changes as well.

6. Focus on What You Love: There's little point in working yourself to the ground without giving time to the things you love. Invest time in hobbies that bring you joy and excitement. Life is about balancing your efforts to reach your goals while also finding joy.

Awareness is the key to change. Once you recognize burnout, you can follow simple steps to overcome this state of feeling stuck. To get the ball rolling, start by developing a positive mindset. I believe that once you cultivate a positive mindset, change follows.

.References:

1. Arbabisarjou A., Hashemi S.M., Sharif M.R., Haji Alizadeh K., Yarmohammadzadeh P., Feyzollahi Z. The Relationship between Sleep Quality and Social Intimacy, and Academic Burn-Out in Students of Medical Sciences. Glob. J. Health Sci. 2015; 8:231–238. doi: 10.5539/gjhs.v8n5p231.

2. Maslach C., Jackson S.E. The Measurement of Experienced Burnout. J. Organ. Behav. 1981; 2:99–113. doi: 10.1002/job.4030020205. [CrossRef] [Google Scholar]

3. Maslach C., Jackson S.E., Leiter M.P. The Maslach Burnout Inventory Manual. Consulting Psychology Press; Palo Alto, CA, USA: 1996. [Google Scholar]

Written by, Monisha Gurkar, Wellness Consultant at MGLC.