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MCC Daily Tribune

Understanding Burnout: Signs and Strategies for Prevention in College

Burnout is an often thrown-around word that has become increasingly prevalent in recent years. While it may be difficult to exactly define burnout, there’s a good chance many can describe what it feels like. It can feel like running into a wall after a marathon of stress and work. It can feel totally draining, both mentally and physically, where even the smallest tasks seem impossible. Fortunately, burnout comes with some early warning signs college students can note as part of the first steps to mitigating burnout:

  • Somatic Warning Signs:  Some physical symptoms of burnout include feeling tired/fatigued; chronic pain in neck, back, or shoulders; and stomach pain or issues related to digestion. 
  • Academic Warning Signs:  Some academic symptoms may include cognitive fatigue, atypical procrastination, inability to absorb new information, a drop in grades, or newfound apathy towards education.
  • Emotional Warning Signs:  Some emotional warning signs may include increased feelings of stress, anxiety, and depression; inability to cope with normal aspects of life; feeling empty or drained; and atypical sleep difficulties.
  • Social Warning Signs:  Lifestyle changes can also signal the onset of burnout. Signs may include a loss of enjoyment in one’s hobbies; an inability to tolerate activities that are typically bearable; self-medication through increased drug or alcohol use; isolating oneself or pushing away otherwise close friends or family; and engaging in risky behaviors.

Reducing burnout in college students is critical for their well-being and academic success; here are some tips to help contend burnout:

  • Sleep:  Sleep often takes a backseat when pursuing both productivity and fun, which can lead to burnout. Sleep serves as the body's restoration tool, allowing it to recover from the day's stressors while also recuperating important resources. As a result, prioritizing sleep becomes a non-negotiable strategy for prevention and recovery as adequate rest fosters resilience and increases one’s capacity to effectively cope with stress.
  • Self-Care:  The many obligations of college students can leave them feeling drained. If routines solely consist of obligatory activities without making time for more rejuvenating options, then students are likely to feel burnt out. Introducing self-care into routines can help student avoid or eliminate this feeling, and the best part is, you get to define what self-care means to you. Whether it's pursuing art, sports, music, exercising, quiet rest, socializing for extroverts, enjoying solitude for introverts -  all these actions count as self-care. Prioritize these activities that replenish your energy.
  • Set achievable goals:  Rather than focusing on lofty, seemingly insurmountable goals, prioritize realistic objectives that can be pursued consistently over time. By breaking larger tasks into manageable steps (while allowing space for rest and self-care), students can help reduce burnout and create a healthier, more balanced lifestyle. Remember, sustainable goals not only lead to success but also promote well-being along the way.
  • Time management and learning to say “No.”:  Effectively managing your time is arguably the most important factor in minimizing stress. Crafting a practical schedule that accommodates study sessions, class attendance, social interactions, and downtime is essential for maintaining a healthy work-life balance. It's important to prioritize tasks based on their significance and deadlines while being mindful not to overload yourself. Remember: "No" is a complete sentence. Carving out time for yourself and respecting this time doesn't necessitate explaining "why not" when declining tasks you'd rather not do.

Give these tips a shot, and if you’re still struggling with feeling burnt out, stop by the Counseling Center in 3-103 or give us a call at (585) 292-2140. Counseling Center staff can help you parse some difficult topics and ideas and formulate an actionable plan to problem solve.

Matthew Pagani
Counseling Center & Disability Services
03/26/2024