Burnout is a stress-related state of agitation and leading to feelings of discomfort, poor performance, and even depression. Fortunately, psychologists have developed a lot of methods to prevent and overcome this dull state.
1. Think about why you are studying
Often students give up and feel morally broken while studying. This is not surprising because learning in today’s world requires a lot of effort and time. Sometimes students waste their emotional and physical resources even without understanding the purpose of their efforts. When studying at school or university, you must always remember that you are making an effort for yourself. To get new occupations, get a profession, or even be an erudite and intelligent person.
2. Visualize your work and your progress
It is very important to understand and evaluate your progress correctly. In your daily routine, you may feel that you are not developing and standing in the city, but this is usually not the case. Record and mark your progress on a dedicated piece of paper, on your phone, or on your computer. Emphasize your small victories and you will understand how strong and productive you are.
3. Do your tasks regularly
Perform the task gradually. Do not postpone all work for one day, divide the planned work for the whole week and evenly distribute the load.
4. Use professional help
If you think you “I need to do my essay now,” this is no excuse to get off schedule and overload yourself. After all, you can hire someone to write your essay for you. You can hire professional help from experts who will write your paper. Fortunately, the work of experts is cheap, and you will not have to pay much. A team of professionals will research the topic of the essays that need to be done, so the work will be of the highest quality.
5. Take regular breaks
If you are working on a difficult task, take breaks every half hour. A 15-minute break will not take you much time but will preserve your emotional stability.
6. Motivate Yourself
If you are experiencing emotional decline, remember what you are learning, what you want to achieve. Remind yourself that quality knowledge and a good diploma will help you build a successful career. And a good career will give you a secure life and bring you a lot of money.
7. Follow the Rule of “8 hours”
To work without exhaustion and maintain their vital efficiency, it is necessary to distribute the time of day according to the following principle: 8 hours – time for work, 8 hours – time for rest and personal affairs, and 8 hours for sleep.
8. Get aware of Emotional Intelligence
The most effective practice against emotional burnout is the development of self-awareness and emotional intelligence. EI characterizes a person’s ability to recognize emotions. And not only others but also their own. I believe that before you manage and direct others, you need to understand your emotions. Thus, EI dough is associated with self-knowledge.
9. Use your mental helper
Your imagination can help you to cope with difficult situations. Create an imaginary person who would support you in the most difficult situations. It could be you in the role of a gentle mom (or dad, respectively). Or your grandmother or great-grandmother, who treated you with tenderness. Consider warm words of support.
In a crisis, when you feel that you are losing control, take a deep breath and exhale several times and imagine that your person tells you: “Everything will be fine, my good, you will succeed. I am here, with you, I always support you.”
10. Stop the burnout at the start
It is much easier to prevent a crisis than to get out of it. Study the signals of fatigue of your body and mind. Be ahead of your crisis. Mention one of the prolonged stressful situations in your life. What are the manifestations of behavior or body that you observed or that your loved ones pointed out to you?
It may be excessive irritability, twitching eyes or trembling hands, brokenness and low mood in the morning sleep disturbances, dissatisfaction, and irritability in relationships. Make these symptoms your red flags.
11. Small things that can make you happy
Write a list of ten activities that you enjoy and that help you to relax. The pleasant activities as well as the memory of them, are your resources. Your relaxing ways should be simple and easily accessible. For example, take a bath, take a walk in the park, drink a warm drink from your favorite cups, wrapped in a plaid, and watch your favorite TV show or a movie.
In stressful situations when the symptoms will be mentioned, the list will help to organize access to the resource in time.
12. Don’t be afraid to say NO
This seems like a very simple piece of advice. But in reality, it is difficult to do. Choose one day on which you will refuse all requests. You can say, “I refuse everything today.” The only exception may be a situation of obvious danger or threat to life.
13. Contact your surroundings and ask for help
Don’t be afraid to ask for help if you don’t have time for something or feel overwhelmed. Divide work and home responsibilities in advance. Give up the idea that you can handle everything independently. Keep busy until you feel tired.
14. Plan your sleep time
Allocate hours, think in advance when you can allocate the time at which it is better to go to bed to rest. Do not neglect small 20-40 minute intervals. Healthy sleep is the key to productivity, vitality, and a good mood for the whole day.
15. Stay positive
Try not to think about all the negative things around you. Focus on the positive aspects of your life. An optimistic view of things will allow you to relax easily. You will be able to give yourself time to rest without remorse, which is a cure for emotional burnout.