As Shawnee High School students head into the second marking period, many face the inevitable burnout that comes along with the colder months. Burnout, defined by the World Health Organisation (WHO) as stress that has not been successfully managed, can result in a plethora of symptoms and emotions such as exhaustion, cynicism, and a loss of confidence–all of which, students at Shawnee High School have reported to experience throughout the school year. Here are the top 5 causes for burnout and some helpful tips to help avoid it this school year.
Sleep is one of the most important factors in keeping your brain healthy and ready to learn. The CDC recommends at least 8 to 10 hours for high school students. Reaching this goal will reduce burnout, improve mental health, and boost processing speed.
Having a consistent routine before bed can greatly help your brain know when it is time for bed, and conquering that phone addiction helps reduce anxiety and set you up for a good night of rest. Some helpful phone tips include: limiting screen time throughout the day, reducing notifications, turning on do not disturb, and sleeping with your phone away from you. Doing even one of these can greatly aid you in preventing lack of sleep.
Time management is something that every student struggles with at least once in their high school career, causing severe stress and other concerns. One of the most effective ways to manage your time is to make a plan at the beginning of the day or week that outlines the tasks you need to complete. Another helpful practice is to set timers and time limits. Sometimes five minutes of work can turn into thirty if you just get yourself started.
Workspaces are super important. Your environment has a massive impact on your mental state. Messy, distracting, or loud workspaces make it hard to complete your work. A clean workspace can help reduce stress and can even create an area where you want to go and get things done. It is recommended to keep this area clean, quiet, and specifically designated for completing tasks. Having an area like this can help your brain understand that it is time to work, and you can even train yourself to get into the flow as soon as you sit down. While the tiny classroom desks may not be the ideal space, you can still create your own workspaces at home, at a local coffee shop, or the Pinelands Library.
Personal time is an idea that many students consider a luxury after they complete their tasks, but in reality, it should be a requirement. Without personal time, you can’t recharge, especially as coursework gets increasingly difficult. Some people do take personal time in between tasks, but these activities, such as scrolling, are not as helpful as you would think. So, think of alternative personal time activities that can help you reset, like exercising, Namaste!
The best kind of breaks, according to The University of North Carolina, are the kind of breaks that help you emotionally relax, refresh you, and restore your motivation. These can be things such as art, conversation, exercise, or meditation. Shorter breaks keep you refreshed and motivated without distracting you from your original task, but it can be good to reward yourself between tasks with larger breaks. In doing this, you help yourself want to finish tasks because you are used to doing an enjoyable activity afterwards.
So, when you’re maybe stuffed from eating so much Thanksgiving food (or any other events during the approaching holidays), remember to use this time to reset and be intentional about keeping your fire lit and avoiding burnout.
