The struggle between mind and motion: Academic burnout
By Alivia Williams
Photo of schoolwork taken by Alivia Williams
Although at first listen, “academic burnout” seems to be another social media buzzword, it is a true issue involving worldwide educational systems. Academic burnout can be defined as chronic stress caused by copious amounts of school work, deadlines and the inability to maintain a work-life balance. Academic burnout is a mindset that is easy to get into, but difficult to get out of. Burnout can lead to depleting feelings of exhaustion, anxiety, insomnia and can cause a weak immune system.
What leads to academic burnout?
Burnout is caused by a multitude of factors. In high school students, this phenomenon is generally caused by lack of sleep, stress because of assignments, little personal time and poor dietary habits.
Teenagers need an average of eight to nine hours of sleep each night, though most only get six or seven, sometimes less. Over time, this build-up causes sleep deprivation, which results in poorer mental function involving concentration difficulty, memory issues and emotional turbulence. Assignments may pile up for various reasons, such as procrastination, little time to do work in class and peak busy times in the school year, such as the end of the semester. Teenagers tend to consume highly caffeinated beverages and less-than-ideal foods to maintain a functioning and alert brain. Caffeine, a stimulant, may be responsible for jitteriness, dehydration, insomnia and anxiety in high school students. Drinks of this kind typically cause people to build a tolerance—only leading to greater consumption in order to achieve the desirable effects.
High school can be a complex period in life as many students are trying to balance academics, a job, hobbies and home life. At times, it can feel suffocating when responsibilities seem to consume most, if not all, of one’s free time. It’s especially strenuous as this is the first time the weight of the adult world settles in, and much more is expected of them—as if they weren’t just a child not too long ago. Keeping balance takes effort, but in the long run, if healthy habits can be maintained, one’s state of being will reflect those positive choices.
How to cope and exercise healthy habits
To lower stress levels and improve academic performance, it is critical for students to get the recommended amount of sleep. Though not always achievable, teenagers should take naps when time allows. Although easier said than done, adolescents should work towards turning off devices at least an hour before bed. Reducing caffeine intake will also aid in melatonin production come nighttime. Keeping a consistent sleep routine and making oneself comfortable is key to getting the recommended hours of sleep. Typically, a cool, dark and quiet space is an optimal, non-stimulating environment for adequate rest. At times, sleep can be trial and error—it is pertinent to find out what works for oneself, whether it be music, white noise, comfort items or calming activities before bed.
Academic pressures can feel consuming at worst, but the best way to fix this is by understanding the value of time and balance between work assignments. Time is what you make it—sitting in a classroom for about six hours a day isn’t ideal, but it’s critical to use all the class time given to complete assignments. This has the additional benefit of teacher availability and collaboration with peers if an assignment seems hard to understand. Prioritizing certain courses over others is often necessary. In turn, it may be helpful to begin with the easy tasks as it may build motivation for more grueling coursework. If applicable, students should set aside allotted time for each subject on certain days of the week and become acquainted with a routine. To fight procrastination on longer tasks (essays, projects), set small increment timers (20-30 minutes) for a few days at a time instead of hours on end once the deadline is approaching. Along the same line, it’s important to make time for hobbies and personal indulgences. Even if it’s just for a short amount of time each day, make the time to interact with helpful outlets suited to personal preference.
Burnout is not limited to mental capacity; it can also affect people in a physical sense. It may become easier to fall ill, or feel weak on a day-by-day basis. It’s important to mindfully consume, and at the very least, cut down on sugar/fat intake. There’s always a starting point.
Most importantly, it’s okay to try and not succeed, but it isn’t okay to give up on yourself. Take breaks, talk to someone and prioritize what matters most to you. There is only so much you can control—you can start by taking small steps toward larger goals. Be kind to your body and your mind; there’s only one you.