The issue of academic burnout is quite rampant in academia, but is often overlooked. In fact, since the overall nature of academic work requires you to build a robust attitude toward repeated failures and unpredictability, the concern of facing academic burnout is mostly ignored. So what is academic burnout and why should we worry about it? This article talks about signs of academic burnout and provides some useful tips on how to recover from academic burnout.
The signs of academic burnout are often very subtle and develop over an extended period of time. Therefore, these symptoms may not be recognizable unless you take some conscious efforts toward self-introspection and reflection. Some signs of academic burnout include:
- Feeling exhausted, regardless of the amount of rest you get
- Feeling demotivated and uninterested in daily chores
- A lack of confidence in your abilities
- A general feeling of irritability towards everything and everyone
If you identify with these signs of academic burnout, do not worry. You can take steps to tackle it by introducing some simple changes in the daily routine.
1. Use conscious strategies to switch tasks at work: Academicians need to perform a variety of tasks throughout the day, such as writing papers, performing and troubleshooting experiments, teaching modules, grading assignments, etc. These tasks require a range of skills and a lot of mental energy is spent in trying to transition smoothly from one task to another. Also, one often tends to carry over thoughts regarding a previous project into the next project, making the next one feel like a chore. This could leave you with an overall feeling of resentment affecting your performance as well as self-esteem, which can eventually lead to signs of academic burnout.
One way to deal with this and recover from academic burnout is to develop conscious strategies to ease the transition process so that your mental energy can be conserved. This could mean clubbing tasks that require similar skill sets together, or taking short breaks between two tasks in order to rejuvenate.
2.Focus on regular communication with peers and seniors: If anyone can understand your burnout-related plight, it is your peers and seniors since they are either going through a similar situation or have already experienced the signs of academic burnout themselves. Speaking on what is academic burnout for you and your challenges may be difficult because there is a fear of judgement but communication is key in resolving these issues. Refrain from isolating yourself at the work place and get adequate support and help whenever required.
3. Invest in your physical and mental health: One of the most effective ways to handle academic burnout is to invest consciously in your physical as well as mental health. Set aside some time in your daily routine for physical activities and for indulging in your favorite hobbies. It is important to disengage yourself mentally from your work, therefore any activity that helps you do that would be useful in tackling academic burnout.
It is also a good practice to maintain a journal to note the thoughts that cloud your mind through the day. This can not only help you to vent your emotions but also help you identify the exact stressors that you are finding challenging and deal with them.
4. Engage in activities outside your workplace: Spending an extended amount of time at work with the same people and dealing with the same problems can add to burnout-induced anxiety. If you are a social person, you can invest time in community-led activities outside the workplace. If you identify as an introvert and find it hard to connect with people, explore quieter avenues for rejuvenation. Learning to compartmentalize and build a life outside work will help you answer the question of how to recover from academic burnout in the long run.
5. Stay in touch with friends and family: Friends and family who are not from a similar academic background as yours may not really understand your work-related pressures. Nonetheless, keeping in touch with them regularly will help you look beyond your own problems. While they may not understand your pressure, they can prove to be a source of support and motivation. Having a support system of people who are close to you, regardless of your work outcome, plays a huge role in limiting the signs of academic burnout.
It is important to acknowledge that academic life can often be challenging and the process of overcoming academic burnout is tedious. It helps to be conscious of your mental health needs and keep a look out for any signs of academic burnout. Every single step taken by you to create your own space, focus on self-care, and connect with your needs beyond work is essential in tackling burnout-induced anxiety.
Further reading:
- Burnout in Academia – Scientific Writing Support. Anna Clemens https://www.annaclemens.com/blog/burnout-in-academia.
- Academic Burnout: How to Prevent it and What to Do | UoPeople. University of the People https://www.uopeople.edu/blog/what-is-academic-burnout/ (2019).
- Academic burnout: How to recover from it. Graduate Coach https://graduatecoach.co.uk/blog/academic-burnout/ (2020).
