Get ahead of burnout by building sustainable habits

Practice proactiveness, mindfulness and consistency

By THE EDITORIAL BOARD — opinion@theaggie.org 

Burnout is a familiar syndrome for many college students, in which chronic stress from exams or other commitments result in a holistic state of utter exhaustion. Symptoms include, but are not limited to, a lack of motivation, insomnia, loss of appetite and even depression. Students usually succumb to this syndrome prior to major events and suffer from negative academic performance and strained relationships.

When an individual experiences isolation or poor academic support, it’s easier to become consumed by a negative mindset amidst staggering amounts of university coursework. Instead of wrestling with lethargy during exam season, knowing these origins encourages students to take initiative early into the quarter. Building sustainable habits now is a fundamental way to prevent becoming overwhelmed and burnt out in the future during the fast-paced quarter system.

On the individual and academic level, students can create realistic goals by setting boundaries on their volume of commitments. From there, a schedule or daily task list helps focus one’s energy on priority assignments in order to maximize the amount of time spent working. 

Further, this devoted time can be strategically expended with unique study techniques. For example, the Pomodoro Technique implements 25-minute study intervals — called pomodoros — and 5-minute breaks to maintain productivity. Tackling different subjects via interleaving is also effective in preserving energy as it relies on long-term memory rather than repetition. Another approach is incorporating active recall and practice tests to review material learned each week. Proactiveness now is important to avoid all-nighters later.

The Editorial Board encourages students to use campus resources at their disposal; asking for help is not a sign of weakness but a sign of proactiveness, maturity and a willingness to grow. Attending office hours are a good source of clarification to comprehend complex topics and for networking opportunities. Additionally, the Academic Assistance and Tutoring Centers provides tutoring for most subjects free of charge with accessible locations throughout campus. Similarly, the Writing Center — located on the fourth floor of the Teaching and Learning Center Complex — offers consultations and supporting courses. Extensions, alternate course materials and other accommodations for equitable education can be obtained through the Student Disability Center. Consistent attendance in office hours and tutoring helps students continue practicing coursework in order to succeed during exams.

However, even with proactiveness, burnout can still manifest due to the sheer demands of being a student. When students aren’t studying or working, they should set aside dedicated time to recharge. Pouring effort into a fulfilling personal and social life are alternate forms of self-care beyond typical rest, and cements a healthy lifestyle outside of work. Instead of consuming social media or other forms of screen-time during leisurely hours, it’s important to prioritize mindfulness. 

Engaging in mentally stimulating hobbies is highly rejuvenating. Creative pastimes, such as scrapbooking, painting or playing an instrument, actively regulates the nervous system and promotes self-expression. Meanwhile, whether it’s yoga, weightlifting, sports or hiking, physical activity releases endorphins that are proven to have a direct, positive correlation with cognitive function, energy levels and improved sleep quality.

Moreover, intentional social interaction plays a large role in facilitating a healthy environment. Connection with others emphasizes a sense of belonging and stimulates a support system, whereas isolation can amplify stress. Meaningful encounters can consist of simple outings or exploring what food downtown Davis has to offer or even participating in larger functions like Sunset Fest, club events, athletic matches or other student-run events on campus.

While burnout is not always preventable, no one should feel ashamed when it manifests — we feel the pressure of our ambitions. Yet, we have to remember that while we are students, we are also people meant to enjoy life. Prioritize academics, but don’t forget to have fun as we make new friends and discover passions. Overall, consistency and discipline is the key to handling stress — both for study habits and time invested in reenergizing yourself.

Written by: The Editorial Board — opinion@theaggie.org