We are nearing the end of the summer, and soon students and teachers will be returning to school. For some, this is a chance to engage with their social circles and pursue their goals. For others, there may be a sense of dread about the coming workload.
In a survey with 651 college students, 33.2% reported experiencing burnout during the school year. And it’s not just college students. High school students are experiencing burnout, as are teachers of all ages. In fact K-12 teachers are the most burned-out profession in the United States.
Burnout is a staggering blow to your mental health. It can also cause a drop in academic or professional performance. It can contribute to dropouts in students or teachers leaving their profession sooner than expected. This is why it’s important to understand burnout, when it’s coming, and how to mitigate it.
Causes of Burnout in the School Year
The main and most obvious cause of burnout during the school year is heavy workloads. Students find themselves bogged down by all the homework they have. Teachers have to grade that homework. However, there are other causes that could contribute to your burnout. In fact, sometimes students and teachers with a reasonable workload may find themselves burned out without knowing why. Other contributing factors include:
- A lack of support
- Poor sleeping or eating habits
- Balancing school and family demands
- Poor time management
- Setting unrealistic goals
Sometimes burnout can be a vicious cycle. Without proper support, you may become overburdened with your workload — especially when you set unrealistic goals. This can lead to neglecting your health, such as sleeping and eating, which increases the sense of burnout.
The best thing you can do is anticipate burnout and take steps to prevent it where you can and mitigate it where it can’t be prevented.
How To Prevent School Year Stress and Burnout
Although it may not be ideal, the truth is there will almost certainly be circumstances this school year that could be conducive to burnout. Here are a few steps you can take to prevent stress and burnout during the school year, or minimize the stress when possible.
#1 - Set a Routine For Homework
It can be easy to procrastinate your homework, but this can make it build up. As your grades fall and your workload gets heavier, your stress rises. Nip that in the bud. Before you get your new workload, set a routine for yourself.
Think about when your classes end each day. What comes next? Do you go get something to eat? Exercise? Meet up with friends? Consider the way you work best. Maybe you need a couple hours to do something restful before you dive into homework. Or maybe for you it’s best to get it out of the way before you reward yourself with some downtime. Build your routine around what works for you, and stay consistent throughout the year.
#2 - Make Room For Fun Downtime
Make the most of your weekends by planning out some time to not just relax but actually do something enjoyable. Go see a movie. Spend time with loved ones. Have a game night or try something new. If you can, try to work these times in throughout the week, as well. Taking a break to do something enjoyable on Wednesday can give you the energy to get through the rest of the week.
This may be difficult given the workload that you are dealing with. However, if you set a routine for homework, you may be less burdened by your workload, allowing you more time for fun.
#3 - Communicate Your Struggles
Sometimes it can feel embarrassing to communicate that you are struggling during the school year. You might worry about being judged or even your job being in jeopardy. But dealing with the stress of the school year all on your own can easily lead to burnout.
If you’re a student, talk to your advisor about the way that you’re struggling and see if they have any solutions for you. If you are a teacher, maybe commiserate with other teachers where you can. Speak with a counselor or a loved one outside of the classroom. Venting your feelings can help to lighten your stress, and may open up potential solutions.
#4 - Get Engaged
A lack of support network can be a leading cause of burnout. Join a study group or a club based on your interests. This will give you much needed social time, and your new friends and acquaintances may have their own tips and resources for avoiding burnout that they can share. Even if you are more introverted, having at least one group that you meet up with regularly can be helpful for your social and mental health during the school year.
#5 - Say No When Needed
It can be hard to say no and feel as if you’re letting people down. As a student, you want to excel and you want to be well-liked by your peers. As a teacher, you may worry that saying no could have a negative impact on your job. However, taking on too much because you’re not able to say no can only end in burnout.
Learn a skillful, tactful way to say no, understanding the other person’s need while holding firm on your own. Take some time to understand your boundaries and to consider whether it is more important to help the person asking or take some time for yourself. If you can find a compromise that is within your comfort to provide, you may offer it instead.
Finding support is important when you are beginning to feel burned out. Everyone has limits, but when you let people help you by taking some of the pressure off your shoulders, you feel more capable of tackling what’s ahead. At Rivia Mind, we work with skilled, compassionate mental health providers who can help you learn coping mechanisms to get through the school year with minimal burnout. Contact us today to learn more or schedule a free 15-minute consultation.
