As another busy quarter draws to a close, all Thunderbirds can relate to burnout. The feeling of cramming for that final exam, while your partner won’t respond regarding the group project as your final essay remains untouched, the responsibilities can be exhausting and demotivating.
What is hard to notice is the habits we partake in when we’re stressed, and how some minimal changes make a noticeable difference in our energy and mood.
Student Lilah Nutting describes burnout as a major contributor to exhaustion. “I find that I sleep a lot longer but less soundly during a stressful burnout period…This also leads to some tension within my friendships and family,” she said.
Evidence has shown that an abundance of tension, which is common with the high-stakes of final exams, can develop into a higher chance of mental illness like depression and physical illness like high blood pressure and heart disease.
With that, many activities take little time and can significantly lower your heart rate and blood pressure levels. When cramming for an assignment, it’s common to forget basic necessities which only increases the chance of sickness. Hydrating yourself and eating a nutritious snack like fruits or nuts allows your body and mind to refresh, helping you think clearer and increase energy levels.
Exercise can also be a quick activity for stress reduction. Not only does it distract you from feeling overwhelmed, but it boosts your endorphins and can improve your mood and sleep quality – factors that are easily affected by the stress of finals week.
Although these endeavors are not time-consuming, it still may be hard to fit into the busy schedule of students juggling multiple classes. Implementing a strict schedule not only promotes self-discipline but also organization and helps manage time wisely.
An easy way to do this is by taking time on the weekend to plan what hours will be used to study for what class. Make sure to note deadlines and exams, and use that to prioritize specific classes.
It’s also always good to add a reward into the schedule. Don’t want to study for that science exam? If you get a 100%, plan that you can get a treat from your favorite cafe! Treating yourself in moderation is a generous way to boost your mental health and motivation to work.
Map it out for the entire week, and make sure to include breaks to try a stress-reducing activity when transitioning to make sure your body and brain have enough time to recharge.
Overall, burnout and demotivation is a growing epidemic in college students, but there are many ways to combat it. Just taking a few extra minutes to plan your week to document priorities and breaks as necessary can be extremely beneficial for your mental and physical health, improving your academic well-being.
