A Wealth Of Health | How To Beat College Burnout

College burnout is more than just dreading your next assignment. Burnout is common in any career, whether it's work, school or sports. Burning does not happen immediately. it can be a repetitive and long experience, especially in the college field.

Bernadette Melnik, Medical Director at Ohio State University, conducted a survey in 2020 asking students about their experiences of fatigue and concluded that 40% felt fatigued. The same survey was conducted again in April 2021, and the percentage of students who experienced college burnout increased to 71%.

Avoiding the symptoms of college burnout is very important for students. Being tired, stressed, or anxious makes it difficult to achieve success and stay motivated, and having all of these symptoms at the same time can make students feel discouraged.

According to the Mayo Clinic, burnout can occur when you start prioritizing other aspects of your life -- work, work, exercise, etc. -- in addition to your mental and physical health. A heavy workload and other responsibilities can be overwhelming, especially if you don't take the time to determine your sleeping or eating patterns and care needs. Being aware of how much time we spend at work or school can help combat burnout, which makes us more likely to take extra vacations or days off from our busy schedules.

Another cause of burnout is setting unrealistic goals. We want to accomplish many things in college. Having a realistic vision of what we can achieve, whether academically or socially, can save us from feeling overwhelmed.

JMU psychology professor Kimberly Duvall says one way to combat academic burnout is through your study habits, and starting with one assignment at a time and taking short breaks is an effective way to avoid burnout.

When faced with a difficult task, it may seem impossible at first, but there are solutions. Duvall recommends using the Pomodoro method. Duvall said he followed the Pomodoro method with success. but also offers his students as strategies for solving complex problems.

This method is divided into six stages. First, start with the task or tasks you want to access and write them down. Second, set a timer for your task. it should set for about 25 minutes. Third, leave your work after the timer goes off. The fourth step is to take a short five-minute break after completing 25 minutes of work. After a five-minute timer break, continue working for another 25 minutes. Eventually, you'll want to repeat these steps several times, and as you work harder, you'll increase your rest time.

The Pomodoro method is useful because it gives you a cue to start your task. Facing big challenges can be stressful, and approaching them in the wrong way can lead to burnout. This method allows us to spend less time on the task, rewards us with relaxation and saves information. Duvall also advises her students to reach out to professors when they feel signs of burnout so they can be directed to resources and have an active support system.

Another way to combat academic burnout is to vary assignments as a daily routine. Something as simple as changing schools or taking a different class path can help beat burnout because you're not doing the same thing every day, Duvall explains.

If your burnout is caused by external factors outside of school, connecting with nature is another way to relieve stress. This activity is very simple because it only involves you and nature. Duvall offers to immerse yourself in the atmosphere of the jungle.

"Studies show that just walking through trees can lift your mood," says Duvall. "JMU is a beautiful campus with lots of places to go and enjoy the changing seasons."

Contact with nature can have a natural healing effect. If you don't have time to go outside, fill the room with plants.

Finding a balance between work and study is important when you're feeling burnt out. This balance may include taking days off, changing your routine, or focusing on your goals. While getting good grades plays an important role in many students' lives, allowing yourself to reach the point of exhaustion can cause more damage to your physical and mental health, leading to long-term stress.

The following techniques, such as the Pomodoro method, can help with studying, and spending time in nature can reduce overall fatigue. Whether it's friends, family, or professors, having a support group is one way to find positive relief, especially when you're experiencing symptoms of burnout. When these symptoms begin to appear, it is important to reach out to the people around you.

"We are people, not human creations," Duvall said.

Contact Hanna Lifriehr at lifriehr@dukes.jmu.edu. For more on health and wellness, stay tuned for an upcoming edition of Health Riches and follow Culture Table on Twitter and Instagram @Breeze_Culture.

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