Risk Factor: Academic Burnout
Risk Factor: Academic Burnout
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Academic burnout, characterized by exhaustion, cynicism, and decreased productivity, may pose a significant threat to mental health. Even though over-achieving and working for extended periods may seem productive and beneficial, it is causing more harm than good. This lack of emotion, motivation, and self-care may leave someone even more susceptible to mental illness and disorders, such as depression and anxiety. Academic burnout is a serious matter that anybody could be experiencing. On this page, learn more about how burnout can impact mental health, what we can do to prevent it, and more.
Causes of Burnout
Causes of Burnout
Leading causes of academic burnout are usually a result of poor time management, including limited physical activity, poor sleep schedules, unhealthy eating habits, and an overwhelming amount of schoolwork. All of these factors may be aggravated by high standards of oneself and perfectionism. Prolonged stress from any of these factors prevent students from meeting personal goals or obligations. The continuation of burnout will reveal a decline in productivity, perhaps leading to other mental health issues, too. Evidently, numerous factors may contribute to stress, eventually worsening the situation. Addressing these issues upon first notice is crucial to prevent academic burnout. However, it is worth noting that although academic stress may be a leading cause of burnout, other factors such as personal and family life, world events, and community may also play a role.
Grade 9-10
In younger grades, burnout often derives from a transition from elementary school to high school. Here, a well-rounded social life is as important as one’s academic achievements.
Pressures at home may also influence students’ standards for themselves. For instance, they may choose to take a certain course to satisfy their parents’ obligations, even though it may be overwhelming.
Peer pressure and comparison may also contribute to personal doubt, leading to burnout as a result. Social media posts and unrealistic academic expectations online can worsen the situation.
Grade 11-12
In older grades, burnout often ties in with uncertainty of choosing post-secondary education and pathways. Facing the real world and having to stick with a career for the rest of your life can be scary. Some students may not wish to attend college or university and would rather focus on other options for their future.
However, when comparing their ideas and plans with other peers who seemingly have it all figured out, students may experience self-doubt and academic burnout as a result.
Overcoming Perfectionism
Are you a perfectionist or high achiever? Well, luckily for you, not all hope is lost. There are many ways to reverse the negative effects of perfectionism to avoid burnout.
Practice Self-Compassion
Stop telling yourself that you "aren't good enough". Negative self-talk can be the largest driving factor of perfectionism, because you're constantly convincing yourself that you need to do better and never celebrating your achievements. Be proud of yourself and embrace your mistakes! Nobody, including you, is ever perfect. Remember, striving to be your best is not the same as striving to be perfect.
Set Realistic Goals
Perfectionists often set very high standards, expectations, and goals for themselves, which are nearly impossible to attain. Working towards these becomes a continuous cycle of burnout and stress, which is why it is so important to set reasonable goals. SMART goals is a great method to help achieve this. The parameters are as follows:
S: Specific; What exactly do you want to achieve?
M: Measureable; How can you measure your progress?
A: Attainable; Is the goal doable?
R: Relevant; Why is the result important to you?
T: Time-based; What is the time frame for this goal?
Practice Acceptance
There is a point where putting any more time or effort into something won't actually improve it in a meaningful manner. Perfectionists never think their work is good enough because they focus on getting every single detail right. Instead of pouring all your resources into perfecting one small project, try using those same resources to contribute to something more meaningful. Remember, perfection is an illusion and will never truly be in our grasp. It requires much more energy to take something from a state of a 96% to an 100%, than to bring it from a 60% to an 80%.
Perfectionism
Perfectionism
Contrary to popular belief, constantly striving for perfection will not actually lead you to perfection. In fact, perfectionism can lead to an overload of stress and eventually induce academic burnout. Perfectionists often neglect their own needs and fail to take care of their mental health, while prioritizing academic achievement instead. These damaging habits typically stem from a fear of rejection and need for validation. By setting unrealistic expectations for themselves, perfectionists are wearing themselves out by chasing a standard that is ultimately impossible to attain.
Some common characteristics of perfectionists are:
High standards and expectations
Exaggerated fear of failure
High levels of self-doubt and insecurity
Excessive self-criticism
Spends needless energy, time, or effort to correct small mistakes
Bases self-worth on success
Moreover, perfectionism traits are often associated with several mental health issues and disorders, including anxiety, depression, OCD, and eating disorders.
"Perfectionism is not the same thing as striving to be your best. Perfectionism is the belief that if we live perfect, look perfect, and act perfect, we can minimize or avoid the pain of blame, judgement, and shame. It’s a shield. It’s a twenty-ton shield that we lug around thinking it will protect us when, in fact, it’s the thing that’s really preventing us from flight."
— BRENÉ BROWN, THE GIFTS OF IMPERFECTION
A Weakness Disguised as a Strength
Perfectionism is often perceived as a strength or positive trait because it shows that we are diligent and conscientious, not to mention that it helps us produce high-quality work. However, it is actually a weakness disguised as a strength. When perfectionism gets out of our control, it becomes obsessive and harmful. Perfectionism is linked to several mental illnesses and disorders, including burnout. Since your self-worth is tied to achievement and you're rarely satisfied with what you do achieve due to your unrealistic standards, your self-esteem tends to take a hit. Moreover, perfectionists are prone to procrastination because they find it more difficult to start a new project because they want to find the perfect way to approach it first, or get too caught up in the little details. Finally, when you're too afraid to leave your comfort zone and make mistakes, it's also difficult to generate new ideas and let yourself be creative. Overall, the damaging effects of perfectionism outweigh the perceived "benefits" by a long shot.
Signs and Effects of Burnout
Signs and Effects of Burnout
Signs of Burnout
Wondering if you're experiencing burnout? Here are some common signs that can help you determine whether or not you're overstressing yourself.
Feeling greatly fatigued and a severe lack of energy
No enthusiasm and a lack of motivation
Sudden decrease in quality of work or performance
Feelings of self-doubt, helplessness, defeat, and failure
Loss of appetite
Disturbances in sleep patterns, such as insomnia
Headaches and frequent illness
Mental Illnesses and Disorders
If you think you might be experiencing burnout, it is important to address these issues as soon as possible, and consider seeking help from a mental health professional for early intervention. The effects of burnout will be mentally and physically draining, and only lead to worse mental health. Sometimes, it may even lead to mental illnesses and disorders, such as:
Depression
Anxiety
Eating disorders
Alchohol/substance use
Protecting Against Burnout
Protecting Against Burnout
If you're looking for ways to overcome academic burnout or just to prevent it in general, you've come to the right place. There are plenty of methods and resources available that are dedicated to helping you protect your mental health.
Self-Care
To protect against burnout, we first need to learn to prioritize our mental health. Here are some techniques that you can implement in your daily life to improve your well-being.
Develop healthy habits and routines
Eat healthy, regular meals, and stay hydrated
Get regular exercise — even just 30 minutes of walking can be effective and boost your mood
Get the recommended 8–10 hours of sleep each night
Take a small break every once in a while — get up, stretch, and go outside
Don't let your work life interfere with your personal life
Allocate a bit of time every day for relaxation and mindfulness
Practice gratitude and positive self-talk
Time Management
Effective time management skills are linked to lower stress levels and higher academic performance. To help you find a better balance between academic performance and mental health, here are some time management strategies that will help you be more productive with less risk of burnout.
Use organizational tools such as to-do lists, calendars, daily planners, timers, reminders, and more
Avoid multitasking — focus on one task or step at a time
Set SMART goals
Try different study methods, such as the Pomodoro technique
Break tasks down into smaller chunks
Prioritize your tasks
Coping with Stress
Experiencing a bit of stress is normal. Luckily, there are plenty of healthy coping strategies to help you maximize your potential.
Practice deep breathing, meditation, or muscle relaxation techniques
Listen to music
Go outdoors
Writing, drawing, and other creative activities
Squeeze a stress ball
Read a book
Write positive affirmations on sticky notes
Do yoga or other exercises
Count backwards from 200
External Support
Sometimes, there are things outside of our control. Don't be afraid to speak out and seek help from professionals.
Kids Help Phone: 1-800-668-6868
School Staff, Administrators, and Mental Health Workers
Community Mental Health Organizations
Stress vs. Burnout
Stress vs. Burnout
Stress and burnout may seem similar, but there are several key differences.
Burnout is a state of physical, emotional, and mental exhaustion. Typically, it is the result of accumulated unchecked and built-up stress over a large period of time. When present in small amounts, stress can actually be a good motivational factor, but when it gets overwhelming, it is crucial to address it before it transforms into burnout. In essence, burnout is more than being a little stressed; it's a state of complete exhaustion.
Key Differences
Stress:
Sense of urgency and pressure
Lost or diminished energy
Characterized by over-engagement
Primarily damages physical health
Burnout:
Sense of helplessness
Lost or diminished motivation
Characterized by disengagement
Primarily damages mental health
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