Burnout is something we often hear about, especially in the working world. Nevertheless, did you know that it can also affect parents… and students?
Entering higher education, changing the pace of work, potentially moving and being more autonomous, taking exams, dreading failure, having uncertainties about the future… all these elements can increase stress in students. It is important to highlight that chronic stress is recognized as a factor in the development of burnout.
So, what is student burnout? It is defined by 3 components, which persist over time:
- Exhaustion: the academic demands and workload can cause a lack of energy and an inability to recover;
- Cynicism, or depersonalization: the person will become less involved, detached, irritable, critical of their school and others;
- Reduced sense of efficacy: the person doubts about having the skills to succeed and devalues oneself.
The consequences can be deleterious: absenteeism, dropping out of school, decreased investment…
The symptoms of burnout are varied:
- Physical: sleep disorders (insomnia, night wakings), appetite disorders, pain (headaches, muscular pain)…
- Cognitive: decreased motivation, attention, memory, no longer giving meaning to work, anxiety, fear of failure
- Emotional: psychological fatigue, irritability, feeling of emptiness, cynicism, sadness
- Behavioral: possible addictive behaviors, risk-taking
Just because you feel overwhelmed by school work doesn’t mean you’ll end up in burnout! But it is important to take care of yourself. So, here are some tips to protect yourself from student burnout:
- Find your rhythm and take time for yourself: play sports, go out with friends or see your family, do meditation, read a good book or watch a series, rest;
- Lower your expectations and adapt them to reality, to regain a sense of control;
- Keep in touch with family and friends, do not isolate yourself and do not hesitate to talk about it around you;
- Organize yourself, make a schedule with realistic deadlines and go about it gradually, one step at a time;
- Avoid avoidance: procrastination and coping strategies of escape and avoidance will not improve the situation in the long term!
- Don’t neglect sleep!
Finally, if you feel overwhelmed or unable to succeed, don’t hesitate to seek help from a psychologist, who can teach you how to manage your stress.
Sources :
Faye-Dumanget, C. (2018). L’épuisement estudiantin : approche clinique, psychopathologique, épidémiologique et psychothérapeutique TCC du syndrome du burnout académique [thèse de doctorat en Psychologie, Université de Nantes]. Theses.fr. http://www.theses.fr/2018NANT2050
Zakari, S. (2013). Syndrome d’épuisement scolaire et dépression à l’adolescence [thèse de doctorat en Psychologie et Psychopathologie Clinique, Université de Strasbourg]. Theses.fr. http://www.theses.fr/2013STRAG039
By Marie Pontiggia and Caroline Boyadjian (M2PCPI)