BATTLING BURNOUT: BEATING THE BLUES

GLAM Gets Mindful | Melissa Mertsis 

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For this edition of GLAM Gets Mindful, I found myself struggling to come up with a pertinent topic to write about. We're almost at the end of the semester, everyone is exhausted, busy beyond their means, and is burnt out... so what better thing to write about than burnout itself?

Burnout is that feeling right before you finish something really big, whether it's a project at work, a semester at school, or planning an event (virtually, of course). You've been working hard for weeks, probably not sleeping well, and you're just tired, both mentally and physically. That's burnout, and it's usually caused by excessive stress. I know what you're thinking -- this just sounds like "being a grad student," right? I get it (and it's true) but it's also something to keep an eye on!

Signs of burnout from Help Guide.

  

Burnout and stress are similar but not the same. The main difference between stress and burnout is that when you're stressed, you still have faith that you can complete the tasks you need to. With burnout, everything feels impossible, not only because you're exhausted, but because your motivation and desire to exceed have both dwindled. A little bit of stress in your life is normal, especially in grad school when we're all trying to set ourselves up for success. If you get to the point of burnout, it's time to change something. Here are some tips to avoid (or recover) from burnout, and finish what you need to before we get a very much needed (and extra long!) Holiday break. 

Check out Dr. Craig Dike's summary of stress vs. burnout.

The most well-recognized approach to recover from burnout is the 3-R Approach: Reorganize, Reframe, and Rebalance. 

Reorganize: Figure out what are the goals you need to accomplish. Would it be nice to finish 3 assignments in one day? Yes. Is that a realistic and attainable goal? No. Figure out what goal is the most important, and focus your energy there. After all, Rome wasn't built in a day. 

Reframe: If your mountain of "to-do's" has suddenly become unattainable, that's okay. Take a step back, and reframe. Have you been avoiding a certain assignment or a certain task? We've all been there, but things cannot be avoided forever. Take a mental note of your "approach vs. avoid" mentality, and try that daunting task with as positive an attitude as possible.

Rebalance: Rebalancing (in this context) is also synonymous with being realistic. Despite popular opinion, humans are bad at multi-tasking, so focus on finding a better balance between your "wants" and your "needs" and being better at both of them on their own. 

In addition to reorganizing, reframing, and rebalancing your priorities, it's okay to take a rest. Taking care of your mental health is more important than being what everyone tells you is "productive enough." If you feel yourself slipping somewhere past burnout and you need some help, there are a ton of resources both on and off-campus to help you get back on your feet (check out the last edition of Grad School Guide where Jaime and I shared a ton of mental health resources).

As we progress into the last few weeks of the semester, remember: take the breaks you need, reorganize/reframe/rebalance, ask for help when you need it, and have some faith in yourself — you got this! 

Image retrieved from Runaway Juno.