Written by Hunter Epperson ~ Copy-Desk-Chief
This upcoming Friday evening will be the official start of the spring semester break for the University of Lynchburg’s 2021-2022 undergraduate academic year.
During this time of the semester, many students including myself may begin to feel a sense of being overwhelmed with midterms, exams, projects, or assignments due causing a sense of burnout.
As a result, leading to mental burnout for the second half of the semester.
Here are some causes and signs of mental burnout, and some ways that I do, as a senior, to finish the second half of my spring semester strong after spring break.
According to WebMD, burnout often occurs when we often overschedule ourselves where we often neglect to perform self-care, neglecting to take a step back and rest.
What is Burnout & Types of Burnout
While burnout cannot be medically diagnosed, burnout is a form of mental exhaustion often caused by constantly feeling overwhelmed and a result of prolonged emotional, physical, and mental stress.
There are also three types of burnout which may occur:
- Overload Burnout
- Often occurs due to overworking or over-scheduling/overbooking yourself – taking on more tasks than you can handle.
- Under-Challenged Burnout
- Often occurs when a person feels under-challenged and gets bored
- Neglect Burnout
- Often associated with the feeling of hopelessness/underappreciated for their hard work
Signs of Burnout
According to Sherrie Bourg Cater, Psy.D. from PsychologyToday
- Chronic Fatigue
- Lack of energy (early stage)
- Often feels tired most days (early stage)
- A sense of dread about what lies ahead (later stage)
- Insomnia
- Trouble falling asleep 1-2 nights a week (early stage)
- Persistent trouble falling asleep, despite how tired you are (later stage)
- Forgetfulness/ Impaired Concentration and Attention
- Lack of focus (early stage)
- Mild forgetfulness (early stage)
- Fail to get work done (later stage)
- Often forget (later stage)
- Chest pain
- Heart palpitations
- Shortness of breath
- Gastrointestinal pain
- Dizziness
- Fainting
- Headaches
- Increase in illnesses
- Often become sick due to a stress-compressed immune system due to stress; making one more vulnerable to infections, colds, the flu, and other illnesses.
- Loss of appetite
- May not feel hungry (early stage)
- May skip a few meals (early stage)
- May lose appetite altogether (later stage)
- Weight loss (later stage)
- Anxiety
- Mild symptoms of tension, worry, and edginess (early stage)
- It May become more prevalent and impact your daily work or life (later stages)
- Depression
- May feel mildly sad and occasionally hopeless (early stage)
- you may experience feelings of guilt and worthlessness as a result (early stage)
- Could escalate to suicidal thoughts (later stage)
- Anger
- May present as interpersonal tension and irritability (early stage)
- Angry outbursts and serious arguments at home and in the workplace (later stage)
- Become cynical
Ways I Try To Prevent Burnout
I want to disclose that I am not perfect, and sometimes I slip up and catch myself becoming burned out at times, but here is what I do in order to prevent it from escalating.
- Set a schedule and stick with it
While mid-semester vacation may be a time when you may want to turn off the alarm and sleep in and/or go to bed earlier or later because you are on break, you may want to rethink. Studies have found that people who stick with a consistent schedule and sleep schedule are more likely to be productive and feel better. One thing I always do is be realistic with myself. Is going to bed at 9 p.m. on a consistent schedule realistic when I have family and school commitments that keep me out until 8 p.m. most nights? If you are unsure where to start when trying to schedule, here is a great article by Indeed.com on creating a schedule.
- Learning to say “no”
I am often guilty of saying yes, and it can be difficult to say no when you are under pressure or may feel like you do not want to disappoint the other person, but I promise you to always go with your instincts. If later you find yourself feeling uncomfortable or overwhelmed with taking on the task, it is okay to tell the person you changed your mind. Learning to say no and stick with your limits can help you down the road when it comes to your mental health. After all, “Rome Was Not Built In A Day.”
- Learning to step-back
One thing I found thanking myself this semester was learning to step back from everything, and I feel so much better about myself. If you are unsure what to step back from, make a list of everything you do, how much time does it take, and does it bring you joy? Of course, you cannot just quit everything off the limb, like your job, but it is important to note what makes you feel bad, and what takes time away from you feeling well.
- Setting a timer for “you-time”
Every evening I set a timer for 30 minutes where I do not do anything, literally. I either meditate or take a nap or simply read a book or journal. While in the beginning, 30 minutes can seem very overwhelming because our minds think we need to do something, but I promise you, after I while it helps us feel mentally refreshed.
- Exercise!
One thing I always find myself feeling better after is a nice workout – whether it is a nice run, walk, or even lifting weights. Science has proven that exercise releases endorphins, dopamine, and serotonin – which well.. help you feel great! A 30-minute workout can seriously go a long way
- Go to counseling
I will admit that I go to counseling, and it has helped me so much. I am very thankful for it, especially since it is free here at the university. I promise you that going to counseling is nothing to be ashamed of. We are all human which means we all struggle with things once in a while and it is okay to ask or to get help rather than to struggle alone.
To schedule an appointment at the University of Lynchburg’s Health and Counseling Center, call 434-544-8616