Back to School Burn Out - A Therapist’s Perspective
/Back to school burnout is REAL. As a graduate student nearing the end of my degree, my biggest challenge is overcoming the idea that I just “took a bunch of time to rest” over the summer. I am supposed to feel fully charged, refreshed, and ready to go, right?
Well, about 3 weeks into the “go mode” I now realize I am pushing myself too hard and I am starting to feel the first signs of burnout: fatigue, forgetfulness, loss of appetite, anxiety symptoms.
It is okay and there are ways we can manage going back to school together. Here are some tips I have come up with over the years to avoid this back to school burnout:
Set reasonable weekly/daily goals.
I am a week-to-week person so I typically like to begin on Monday with a list of things I would like to accomplish throughout the week, with the most important things first. I will then separate my list into days: when will I have the time to complete each task as it fits in with my week. The goal here is to provide yourself with some wiggle room. If you can only complete one task, that is okay- just make sure it is the most important one. You will get to the rest as soon as you can.
Take breaks!
They did not invent the wheel in one day! Sometimes long task lists take time and it is okay to give yourself time. Taking breaks for some of us can be difficult. Maybe we don’t know where to fit them in and we work straight through lunch or dinner. Others may take breaks that are so long they cannot get back into being productive. A great tool for this is to set timers. At the beginning of the day, as you assess your schedule, identify at least 2 places where you could stop for 10 minutes and eat a snack or go for a walk. Set those alarms in your phone and try your best to carve out time when they go off.
Choose healthy relationships.
A teen shared with me the other day, “you are the sum of your 5 closest friends.” The people that you surround yourself with can make you feel much better or much worse about your current situation. If your peers are often consumed with drama and negative attitudes, it is likely that they will begin to inadvertently bring you down with them. Finding people who maintain positive and productive relationships and attitudes will benefit you in reaching your goals and better managing your time!
These tips may not rid you of all burn out, fatigue and anxiety but they can help to manage your symptoms. Knowing that we all have episodes of burn out can help us feel some level of comfort and relieve. You are not alone, and your struggles are real. Remember to make yourself a priority and focus on your needs too.
