There are enough stressful situations in the life of students – a large study load, preparation for exams, homework, and to this are added news and unforeseen changes in the world, for example, distance learning during a pandemic. The result can be emotional burnout. Let’s talk about the causes and ways to combat this condition.
Causes of emotional burnout
Excessive study load. Students prepare hard for tests and exams, attend clubs, participate in competitions and contests. The daily workload leads to chronic fatigue and apathy.
Tight deadlines. Preparing for the exam on the last night makes you nervous and worried that you may not have time to learn the subject and get a low grade.
Inability to structure the learning process. The feeling of not having enough time to study may arise from ignorance of how to organize your time and, for example, to get rid of distractions – soap operas, games, social networks.
Lack of motivation. Motivation decreases when we are disappointed in something or we are forced to do something, but we cannot say no to a professor or parents.
Signs of emotional burnout can vary, from chronic fatigue, poor sleep, decreased productivity, feelings of emptiness to anxiety and frequent colds. If you began to suspect that you are gradually burning out, then start to be proactive. If you are already in this state, you will need a set of measures and a long time to recover. In both cases, you can use the following tips.
How to fight emotional burnout
Revise your schedule, think about what tasks can be temporarily canceled or delegated: try to delegate work tasks to colleagues, household tasks to younger siblings or neighbors, if you don’t live with your parents, and if you need write my paper now services there are plenty of companies that can help you with that. Do important tasks first, don’t put them off for later.
Start by restoring your resource and replenishing your energy. Get enough sleep, try to eat properly, go for a walk in the fresh air, and don’t burden your brain with unnecessary information.
Control your emotions
During moments of tension try to pour out your emotions on paper, write down everything that worries you, and then throw the piece of paper away. You don’t need paid essay writers to write your feelings for you in high style – the main thing is to be sincere and pour out on paper all the emotions that bother you, without holding back. Try to relax as much as possible in your free time, do meditation, breathing practices, take a hot bath.
Changes in your life
Distract yourself from your problems and habitual rituals, for example, go on a little trip, go to the theater, rearrange your room, start the morning with a jog. This will help you shake things up and get positive emotions.
It is important to understand that anxiety is a normal state for anyone under stress. You should not be afraid of anxiety, otherwise, you will aggravate the situation. From short-term stress you will not get anything, on the contrary, before or during the exam worrying helps to focus on the case. But chronic stress can really hurt.
It is also important to understand that in emotional burnout there are, in addition to those listed, two other very unpleasant feelings:
- The feeling that nothing depends on you as if you are “nothing.”
- The feeling that you have no success, nothing good.
In this case, try to make a success diary – a notebook in which you will write down any of your achievements, big and small. From a successfully cooked egg to a passed exam. Every time you feel yourself slipping into devaluation, reread your successes and remember that magical feeling – everything worked out and I did it all!
Setting goals is also an important factor. Ambitious goals help you overcome challenges and cope with anxiety more effectively. Think about it: it’s one thing if you study from exam to exam, and your goal is to pass the exam and forget about it. It is quite another thing to learn and memorize as much as possible to become a great specialist! Such a goal will help you organize your study and rest regimen correctly, distributing the load evenly.
In general, if you feel signs of burnout and the above tips do not give sufficient effect, be sure to consult a psychologist. There is nothing shameful in going to a specialist for help because a timely visit to a specialist can prevent more problems in the future.
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