Ways to combat emotional burnout

Ways to combat emotional burnout
5 min read

Emotional burnout is a state of mental, physical or emotional exhaustion and anxiety that occurs against the background of severe stress. It is usually connected with a constant routine, excessive emotional load. A burnout is a peculiar response to external factors of life, a protective reaction of an organism that is expressed in the form of full or partial elimination of emotions.

Signs of a burnout: tiredness, bad sleep, frequent colds, problems with memory, attention and concentration, anxiety, laziness, chronic unwillingness to do anything in class.

Causes of burnout

To start fighting emotional burnout, you must first determine the reasons why it occurred.

High academic workload

Before the session and module works students try to do all the tasks as fast as possible, forgetting about the importance of rest and sleep. Excessive daily workload without relaxation and rest leads to body exhaustion.

Unrealistic deadlines and rigid deadlines

The need to study and absorb large amounts of information on tight deadlines creates a state of constant tension that is just as exhausting as the studies themselves and increases the risk of burnout. The same negative effect is produced by the constant fear of not having enough time, not being prepared, not turning in on time.

Inability to organize one's time

It often happens that we unevenly distribute our workload during the day. The mass of cases and tasks then piles up at once, and we have to neglect rest and hobbies to perform them.

Constantly needing to learn new things.

The need to acquire a great deal of new knowledge every day accelerates mental exhaustion. The brain needs a lot of energy to create new neural connections, so learning new things requires many times more energy than using the skills already mastered.

Lack of motivation

One of the most common causes of emotional burnout is a decrease or loss of motivation, a lack of specific goals or frustration with the chosen ones. Motivation suffers if you have to constantly do things you don't want to do because teachers and parents said so or because "it's the way it's supposed to be done."

Lack of support

The risk of burnout increases if quarrels and lack of understanding with friends or parents, conflicts with classmates are added to the educational load.

Prevention of emotional burnout and overcoming it
Consider a set of measures that will help you not to catch emotional burnout at the most inopportune moment.

Make changes in your life

Changing the usual rituals and leaving the routine helps to shake things up, distract yourself and give you new strength. You can rearrange your room, change the order of your morning routine or bring a new hobby into your life.

Decreasing the Stress

Try to unload as much as possible. Make a list of things to do and activities to do and review it again, think about which things can be excluded or delegated to someone else, what help you can ask for and who you can ask for it. There are special prioritization techniques that help you evenly distribute your academic workload, such as the Franklin pyramid.

Controlling Your Emotions

There are many techniques and techniques to help you cope with tension and anxiety: breathing exercises, meditation. For the regulation of one's condition, the simplest psychological techniques are also suitable, for example, freerating - spontaneous writing down one's momentary feelings on paper. Well suited for relaxation are crafts or creative work: knitting, embroidery, drawing and origami.

New impressions

It is very important even in the most busy days to find time not only for studies, but also for your favorite activities. Filling yourself with positive emotions, you gain new strength to perform the necessary actions.

Taking Care of Yourself

To prevent and overcome burnout it is very important to take care of your physical health and well-being. Proper nutrition, regular walks in the fresh air, sports and daily regime can help. Try not to turn snacks, snacks and fast food into your main meal, go to bed on time every day, take vitamins as prescribed by your doctor.

Building relationships with loved ones

Support of close people is very important in the prevention of burnout, so do not neglect the opportunity to establish contact with your parents, do not shut them out and do not force conflict situations, especially during those periods when the academic workload is especially high. Spend quality time with the family, talking and sharing worries or experiences. Don't focus on contradictions; instead, look for common ground.

In case you have found a mistake in the text, please send a message to the author by selecting the mistake and pressing Ctrl-Enter.
Pavlo Ukrainets 1.1K
Sport is a possible source of self-improvement for everyone.

Comments (0)

    No comments yet

You must be logged in to comment.

Sign In / Sign Up