With the academic school year starting back up in classrooms and some adults making the transition back to their jobs in-person, it would be prudent for everyone to do a mindful check-in and ask ourselves, ‘How are we doing?  Are we doing okay?  Or are we possibly burned out?’

Burnout is a real thing and not something to minimize. It is more than just feeling extremely fatigued or having problems concentrating. Burnout can occur when individuals are faced with ongoing stressors and emotional difficulties and are then not given or afforded enough time to relax and recharge. More specifically, these chronic circumstances result in a state of complete mental, physical, and emotional exhaustion. 

Symptoms of Burnout 

• Loss of motivation
• Feelings of apathy
• Easily emotionally overwhelmed
• Feelings of irritation from minor inconveniences 
• Physically exhausted and feeling unwell
• Less productive with work and less efficient with one’s time

While anyone can experience burnout, it is known to be particularly common in certain populations and environments, such as professional athletes, high achieving students, employees who work long hours in stressful jobs, and healthcare providers. Even though everyone’s life circumstances and access to resources vary in ways that greatly influence our experience of stressors, the collective ongoing toll of the pandemic has the potential to engender burnout in all of us. 

What to Do About Burnout

Normalize

It is important to talk about (and recognize that it is okay to have) burnout-related thoughts and feelings. This not only allows us the space to be recognized and validated by others, but to have the opportunity to problem-solve different ways of coping and managing this collective experience.  

Effective Time Management 

Whether it is managing household responsibilities, juggling a rigorous academic course load, or dealing with everyday obstacles from life, regularly scheduled breaks can help offset the negative impact of stress. This can be done by breaking down tasks into smaller chunks, keeping work periods short, and/or allowing oneself to take micro breaks. In addition, it is also helpful to remove distraction from one’s workspace and declutter unnecessary items for peace of mind.

Practice Healthy Habits

In times of stress, it is very beneficial to find comfort in the predictable. Therefore, familiar routines and participation in relaxing activities can be very helpful for balance. However, since burnout is typically caused by the lack of downtime and self-care, a significant effort is required to set and maintain boundaries. You have permission to take time off. It is okay to say no to social engagements to recharge. You are allowed to reexamine your school schedule to have classes that feel more manageable. 

Lastly, remember that you are not alone in your struggle with preventing, coping with, and recovering from burnout. You absolutely have the right to feel better and are deserving of support. 

Ashley Hallheimer, Psy.D. 

Licensed Clinical Psychologist