Are you feeling tired, demotivated, or just plain down in the dumps? Chances are you might be suffering from burnout. Emotional, mental, and physical exhaustion are all side effects of this too common condition. It might creep up on you, but when you’re struggling with burnout, it can be all-encompassing. Don’t worry though – you’re not alone, and there are things you can do to prevent and manage it.
When you feel like you can’t go on
Anyone can experience burnout – whether it’s school, work, or personal factors influencing you, your mental load may feel increasingly difficult to handle when the stress is piling on.
Difficulty finding a balance between school, study, work, extracurriculars, and maintaining social connections can explain why you’re feeling at your limit. We’ve all been there, but its important that you identify how you’re feeling and make an effort to turn things around. If you’re reading this article, you’ve already taken the first step – well done!
Find your mojo again
If you feel like you’re reaching the end of your tether, there are lots of things you can do to help your wellbeing. It’s time to bounce back and feel like yourself again – and we’re here to help.
7 tips to reduce or prevent burnout
Tackle burnout head-on with these 7 tips, and you could find yourself feeling better in no time.
Remember to take breaks
Whether you’re actively learning and revising, or your life is just busy, taking breaks throughout the day or before bedtime can help you to feel more in control. Incorporate rest periods into your to give you back some energy and keep your motivation up.
Get some balance back
It’s hard to strike the right balance, especially when it feels like everything is piling up. First, think about what stresses you out. Then, figure out ways you can remove them or reduce their impact. Setting boundaries (and sticking to them) or learning to say “no” are often effective methods to start with.
Manage your time
Making a plan or schedule can help you to visualise what time you have available and help you to see where you need to make changes.
Need help making a plan? This self-care plan from Black Dog Institute contains a personal planning template which you can use to identify your wellbeing needs. Smart Girl also has a free daily planner that you can use for study or if you just want to make a to-do list.
Decide what your priorities and go from there. Getting organised could help you remember important commitments and spend less time on things that don’t make you happy or add value to your life.
Get some stress relief
What makes you feel good? Plan to do whatever it is in your down time. Make the effort even if you’re feeling low or too tired, because once you’ve done it, the chances are you’ll feel a hundred times better.
Here are some stress relief ideas to get you started:
- Walking
- Swimming
- Hot bath or shower
- Yoga or meditation
- Reading
- Watching a movie
- Cooking
- Massage
- Hanging out with friends
Give your body what it needs
You wouldn’t expect a car to run on empty or if you filled it up with water. So don’t expect your body perform at its best if you don’t look after it.
You know what comes next: make sure you get enough sleep, stay hydrated, make good food choices (but treat yourself sometimes too), and exercise. Doing all of these things could help you to focus better on what you need to get done.
Get creative
Engaging the creative side of your brain can be a great distraction, but it can also help to boost your mood. You could try some creative writing, make some art, or listen to music.
If your regular de-stressing options aren’t an option right now (e.g. you can’t get to the gym or catch up with your bestie in person) try alternatives that might work for you instead.
You could sign up for online workouts, schedule a video call with your friends each evening after you’ve finished up with study, work, and chores, or just spend some time with your family.
Ask for help
If you’re in a really bad headspace or struggling physically and you’re not managing to help yourself, then it’s time to reach out.
There are lots of people who’ll be there for you. Friends, family, teachers, your GP, online support services – all you have to do is let them know that you need a bit of extra help or support.
It’s OK to not feel OK
Whatever you do, don’t brush your feelings under the carpet or keep struggling on. Taking action when you recognise the signs could help you to get back on track and feel like your old self again sooner.
You can find more wellbeing resources on our website here.