How to thrive both academically and personally through the good and the bad

With deadlines, exams, clubs, social life – it can feel like a lot. Especially when it’s cold outside and the sun sets at 5pm. But how do we avoid those feelings of burnout? Instead of trying to completely eliminate stress (which, let’s face it, is nearly impossible) we’ll give you tools to help manage it effectively. Understanding these feelings is key to help prevent potential issues down the line.

*Advice gathered from different sources and experiences, not written from someone with a medical background.

1. Understand the symptoms

Stress can manifest in many different forms, and it’s important to recognize the warning signs. Whether its physically, mentally, or emotionally, acknowledging the signs allows you to address them.

Fatigue

Fatigue is one of the most common symptoms and often the most overlooked. It’s no surprise considering the busy schedule of a university or college student. Fatigue can lead to exhaustion which leads to burnout – and this is what we want to avoid. Even if you get enough sleep, workout, drink water (do all the things everyone tells you to do all the time), exhaustion can still creep in. The more you push your body without managing stress, the more fatigue you feel, leading to a vicious cycle.

Digestive issues

The correlation between stress and digestion is often ignored. When you are stressed, your body tends to go into “fight-or-flight” mode which leaves your digestion system disrupted (feeling nausea, bloating, etc.).

Forgetfulness and difficulty focusing

A student sitting in a lecture hall or discussion tutorial is not a stranger to losing focus – especially within a 3 hour class. But when losing focus seeps into everyday life such as having trouble following instructions or missing important deadlines, that’s when it becomes a sign of stress. It can become frustrating when tasks start to take longer to finish or your brain struggles to store information. Avoiding further issues such as anxiety and falling behind on your workload is what we want to avoid.

Cynicism and sense of detachment

Cynicism (becoming skeptical of the motives of others) is a red flag of burnout. Activities that used to be exciting may start to feel demanding or pointless. Having a sense of detachment is often a protective response to emotional exhaustion. Distancing yourself from your tasks can be a way to avoid further feelings of stress or inadequacy.

2. Create a manageable schedule

The unpredictability of higher education is something that can come as a shock – I know for me personally it was a huge learning curve. Poor time management can sometimes be the cause of your stress. The concept of “time management” is one you’ve probably heard before, so let’s break down this term to really understand the power in regaining control over your time.

Break down tasks into manageable steps

A 20-page research paper or a final exam worth 40% may seem daunting, but breaking down these projects into smaller chunks can make a huge difference. For example, rather than looking at a research paper as 3,000 words you have to write by Monday, break it down into 6 different tasks that can be completed in small increments throughout your week.

Setting micro-deadlines can also be impactful. For example, if you have one week to write this paper, you can challenge yourself to complete one step of the process each day – you’ll still have one day to spare.

Time-boxing is another helpful strategy. Set a specific amount of time for a task, like spending one hour researching topics, and after the hour is up, move onto the next task. This can prevent feeling overwhelmed and procrastinating.

Organize your tasks with a planner

Never underestimate the power of a planner. Writing down your deadlines not only helps reduce stress, but the satisfaction of crossing off a task once you’ve completed it is unmatched.

Digital planners are useful to sync calendars from one device to another, they are accessible at any time on a mobile device, and you can set up reminders and notifications to not miss out on important tasks.

Tip: Set both short-term and long-term reminders to not fall into the trap of “out-of-sight, out-of-mind”.

Physical planners have a more tactile quality and the added benefit of increased memory retention when you physically write things down.

Leave room for flexibility

Life is bound to throw you some curveballs. Flexibility is key when limiting stress and avoiding burnout. When creating a schedule in your planner or breaking down your time, leave empty spaces. Some tasks take longer than expected or sometimes an unexpected opportunity arises that is unmissable. It’s important to remember that finding joy in the process towards getting your degree is also valuable.

Don’t overbook yourself, learn to adapt, be spontaneous

A schedule is not just about staying on top of your tasks, but managing your time in a way that works best for you to limit stress. This includes having time for yourself to recharge and having some well-earned fun.

3. Practise self-care

Incorporating self-care tactics that you work for you as an individual have a profound impact on managing your stress levels. Let’s dive deeper into some specific tactics that have worked for me.

Sleep to restore your mind and body

Sleep is something that is often neglected (over overindulged in) as a student. It can sometimes be difficult to rest when you feel you have so many things on your plate. Refocusing sleep from being a chore to a restoration practise is something that helped me immensely.

Getting the proper amount of sleep helps with memory retention and allows your brain to process information better. A lack of sleep is not only making you tired but is affecting your academic performance. Although it can be easy to discount the consequences of not sleeping enough, rethinking of sleep as a way to improve academic performance can be beneficial.

Tip: When studying for an exam, pick a hard-stop time to finish each night (e.g., no studying past 10PM). This did wonders for me in university as I personally found that sleep was crucial in reducing my stress levels.

Relax and unwind

Health is something that should not be neglected. Stress can cause your mind to race, but taking moments to winddown is essential to avoid burnout.

Eat well + hydrate

We often underestimate the effect that diet has on so many other aspects of life. Although you may be inclined to reach for the non-nutritious option (trust me, me too), it can drain your physical and mental health. Thinking of your diet in the same way you think about sleep (a means to an end of improving academic results – or whatever is of value to you) can be extremely advantageous.

Along the same line, hydration is key. It reduces fatigue, limits headaches, improves focus, and overall can have you functioning at a higher level.

Tip: Give yourself daily water intake goals or just get a really big reusable water bottle.

These are tactics that are not only useful for university but can be incorporated into life beyond school. Maintaining balance in a busy academic schedule will set you up well for future performances and allow you to experience university or college life to the fullest.

Don’t forget to develop healthy coping mechanisms and to seek support when needed.

4. Learn to say no

We all want to do it all – and don’t get me wrong, you can still have a busy and fulfilling schedule while also learning when its best to say “no”.

Over-committing can increase your stress levels which will in turn result in burnout. First, understanding what is most valuable to you and prioritize those tasks. Some weeks may have an academic focus while others will be filled with social opportunities – both are important.

Align your commitments with your values and goals while also remembering that your values and goals don’t always coincide with those around you (and that’s okay).

Conclusion

Managing your stress and avoiding burnout comes from balance and understanding your own priorities. Recognizing the symptoms of stress is the first step to being proactive towards your own well-being. Creating a manageable schedule and incorporating self-care practise goes a long way. It’s important to remember that implementing those tasks such as eating well and sleeping enough is not just about completing another chore, but a justifiable and well-earned reward that you reap the consequences of by having an improved social, academic, and personal life.

With the right tools and mindset and developing healthy habits, you will not only avoid burnout but thrive in your university and college life.