Effective Strategies For Managing Student Burnout

TheIndonesia.id - Student life is often filled with various demands. From heavy academic loads and organizational activities to social pressures, students frequently feel overwhelmed. One of the main factors contributing to academic burnout is excessive workload. As emphasized by Dr. Arbin Janu Setiyowati (2022), students are often faced with high academic demands, both from the educational sphere and from parents.

An accumulating workload, tight deadlines, and high expectations can lead to feelings of being overwhelmed and stressed, increasing the risk of burnout. If not managed well, this constant pressure can trigger a condition known as burnout.

Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress, usually related to work or study. It is not just a temporary feeling of stress but a serious condition that can affect a student’s performance and achievements. Students experiencing burnout may face exhaustion, loss of energy, and a decline in motivation or interest in academic tasks or activities.

This article will discuss identifying signs of burnout, its causes, and effective strategies to manage burnout for mental health.

Signs of Burnout

The signs of burnout are often not immediately apparent and are frequently mistaken for ordinary fatigue. As explained by Emily Nagoski and Amelia Nagoski in their book “Burnout: The Secret to Unlocking the Stress Cycle” (2020), burnout is the body’s response to unmanaged chronic stress.

Physical symptoms of burnout include chronic fatigue, headaches, sleep disturbances, and changes in appetite. Emotionally, individuals experiencing burnout may feel apathetic, irritable, and have difficulty concentrating. Additionally, behavioural changes such as withdrawing from social environments, avoiding responsibilities, and decreased performance are strong indicators of burnout.

Burnout can be identified through several common symptoms experienced by students:

• Physical and Mental Exhaustion: Burnout in students often manifests in various symptoms that disrupt daily life. Chronic fatigue, both physical and mental, is a hallmark of burnout. Additionally, students experiencing burnout tend to show a decrease in motivation and difficulty concentrating. Their creative abilities are also diminished, making academic tasks feel increasingly heavy. Social relationships are affected, with increased feelings of isolation and difficulty interacting with others.
• Decreased Creativity: When someone is experiencing burnout, their interest in learning tends to decline, and they may struggle to generate new ideas. This can hinder their ability to complete tasks requiring innovative thinking, such as writing research papers or designing projects. Moreover, burnout can lead to feelings of incompetence and worthlessness, exacerbating the condition. To address this issue, students need to find ways to manage stress, improve the balance between academic and personal life, and seek support from friends, family, or counselours.
• Reduced Social Connections: Burnout affects not only mental and physical health but also triggers social isolation. Students experiencing burnout often find it difficult to build and maintain social relationships. They may avoid meeting friends, feel uncomfortable in groups, or even fear speaking in public. This lack of social interaction can worsen feelings of loneliness and isolation and hinder recovery from burnout. Additionally, social isolation can negatively impact long-term mental health, increasing the risk of depression and anxiety.

Main Causes of Burnout in Students

Several factors often contribute to burnout among students, including:

• Academic Load: In addition to piling coursework, other contributing factors are the pressure to achieve high grades, intense competition among students, and lack of leisure time for relaxation.
• Social Demands: The pressure to be active in various organizations, participate in extracurricular activities, and maintain good social relationships can overwhelm students.
  Financial Issues: Besides high tuition fees, students often need to find part-time jobs to meet daily expenses, which can reduce study and rest time.
• Uncertainty about the Future: Anxiety about future employment, specialization choices, or plans after graduation can lead to prolonged stress.

Byung-Chul Han, in his book “The Burnout Society” (2015), explains that "in today’s high-performance society, individuals are forced to constantly prove themselves." The pressure to be productive and meet increasingly high targets has created a condition where failure is not an option. This can trigger burnout due to mental and emotional exhaustion.

Effective Strategies for Managing Burnout for Menttal Health

Burnout for students can be likened to a phone battery that is continually used without being recharged. We continuously expend energy for studying, organizing, and socializing without giving ourselves time to rest and recover.

• Don’t Be a Robot: Rest is Important!
• Relaxation Time: Take time to engage in activities you enjoy, such as watching movies, reading books, or simply going for a leisurely walk.
• Adequate Sleep: Aim for 7-8 hours of sleep each night. Sufficient sleep will restore energy and improve concentration.

Live Beyond Just Studying

• Find Passion: Discover interests outside of academic work. There are many exciting things out there. Find a hobby or activity that excites you.
• Join Communities: Many organizations or communities are available during college. Joining groups or organizations aligned with your interests can provide new friends and valuable experiences.
• Contribute: Engaging in social or volunteer activities can offer personal satisfaction and make you feel more useful.

Avoid Gadgets, Connect With Yourself

• Limit Gadget Time: Set specific times for using gadgets, such as during breaks or before bed.
• Digital Detox: Try to disconnect from gadgets for a few hours each day. Enjoy nature or engage in activities that don’t involve screens.
• Mindful Social Media Use: Avoid comparing yourself with others on social media. Focus on your own life.

Together Is Better

• Friends: Having classmates as friends is enjoyable. You can study together, work on assignments together, or just chat about college life. It makes you feel less alone.
• Beloved Family: Family is where we return when tired. Share your feelings with them. They will surely support you.
• Campus Counselors: If you’re feeling confused or stressed, don’t hesitate to talk to campus counselors. They are experts in these issues and can offer useful advice.

Enjoy The Present Moment (Focus on The Now)

• Short Meditation: Try to spend 5-10 minutes each day sitting quietly and focusing on your breathing. Imagine inhaling fresh air and letting go of all negative thoughts.
• Deep Breathing: When feeling anxious or panicked, take deep breaths through your nose and exhale slowly through your mouth. Repeat several times. This will slow your heart rate and calm your mind.
• Yoga or Pilates: These gentle exercises are beneficial for both body and mind. When doing yoga or pilates, you will focus more on body movements and breathing, leading to a calmer mind.

Sesilia Eka Tri Astuti