Concerns about mental health are not new in academia, and signs of academic burnout are quite common due to excessive workloads. According to a World Health Organization study, nearly 1 billion people worldwide are struggling to maintain their mental health.1 With multiple challenges faced by researchers, academics across disciplines are reporting high levels of anxiety, academic burnout symptoms, and even depression fueled by emotionally demanding research work, a high pressure to publish, the lack of financial stability, and doubts about job security. According to several studies, 30%-40% of researchers experience mental health problems, which indicates a higher risk compared to the general population2 and a need for researchers to look out for signs of academic burnout and focus on self-care.
The lockdowns amid the COVID-19 pandemic only added to the challenges faced by researchers who struggled to manage their fear and uncertainty, while trying to adapt to new norms of living and working. The closure of research facilities and a move to remote online work led to unforeseen delays in research. Additionally, having to balance both work and home added to the many problems faced by researchers, who were already juggling multiple roles and responsibilities. All these factors impacted the mental health of researchers, bringing out signs of academic burnout, and pushing many to their brink. However, despite growing alarm over mental health and rampant signs of academic burnout, researcher self-care continues to be an often overlooked and neglected topic.
Unfortunately, even if they observe signs of academic burnout, most people are not that focused on how to overcome academic burnout. Rather, they’ve accepted and even normalized the high levels of stress and challenges faced by researchers. The isolating nature of research, long hours and heavy workloads, the constant push to produce results in the lab, and the competition to win larger grants while trying to balance personal commitments can slowly erode mental health and lead to burnout. However, many young scientists at the start of their careers ignore early signs of academic burnout and are often hesitant to seek professional help even in times of mental distress, possibly out of shame at being unable to cope.
This article lists some of the early warning signs of academic burnout that researchers must watch for. It also offers the answer to how to overcome academic burnout for those struggling with it.
Signs of academic burnout to watch for over a period of time
- Changes in sleep or eating patterns can indicate high levels of stress.
- Sudden or dramatic mood swings can be symptomatic of depression.
- Withdrawal from friends, family, and colleagues and a sense of being disconnected from oneself or one’s surroundings can point to anxiety.
- Lack of concentration and memory, a drop in normal function and apathy can be indicative of mental health concerns.
- Physical and emotional unease, chronic exhaustion, feelings of negativity or cynicism toward one’s job and a reduced ability to do one’s work point to possible burnout.
It is not uncommon to find researchers who do not show signs of academic burnout or a diagnosable mental challenge – yet clearly need help. While these academic burnout symptoms act as red flags, research has proved that early intervention and focus on researcher self-care can minimize or delay symptoms, and improve mental health in markedly positive ways.
How to overcome academic burnout and strengthen mental health
Remember to exercise: If you are wondering how to overcome academic pressure and stress due to excessive workloads, regular exercise will be able to help you drastically. Finding time to exercise when you are already burdened with work is a challenge faced by researchers, but it’s not impossible. Studies have proved that regular exercise releases mood-boosting hormones that help in reducing stress, improving sleep, and increasing immunity levels. For those tackling signs of academic burnout, exercise also helps enhance your memory and prevents the degeneration of brain tissue. Even short bursts of high-intensity physical activity several times a day can have a positive impact on your health, thereby reducing any signs of academic burnout
Correct your breathing: High stress, one of the signs of academic burnout, can affect your breathing; cortisol levels rise to unhealthy highs when you take shallow breaths or unconsciously hold your breath. This not only hurts the overall health of a person, but also can cause negative short-term effects and increase your chance of making mistakes. Therefore, it is essential to be mindful of your breathing. When you feel overwhelmed by one of the challenges facing researchers, take deep breaths to help you focus on work, reduce stress, and activate your parasympathetic nervous system. Academic burnout symptoms will usually reduce if you do this on a daily basis.
Avoid procrastination: Putting things off till the last minute is a sure-shot recipe for stress, anxiety, and other signs of academic burnout. It is easy to get distracted and procrastinate – but remember that this can affect your productivity and lead to a lack of confidence in your ability to get things done. Tackling tasks as soon as they arise can help you break the procrastination habit. Focus on getting things done and remember to reward yourself once your tasks are accomplished successfully within set timelines. Getting things done at the right time will give you a sense of achievement, make you feel more positive and less stressed, and help ward off signs of academic burnout.
Eat healthy: The food we consume has a direct impact on our mental wellbeing and can allay signs of academic burnout. Healthy, nutrient-rich foods not only boost immunity but also help avoid ‘brain fog’, allowing you to function at your best and deal with the challenges faced by researchers. When planning your meals, ensure that you avoid excessive amounts of processed, high-fat, or sugary foods. Choose to include green leafy vegetables, fresh fruits and vegetables, dairy and meats in balanced portions for a healthy body and mind.
Nurture your hobbies: Lastly, remember to nurture your hobbies and allow time for activities that encourage creativity. This gives you a break from the problems faced by researchers at work and enables you to relax, unwind, recharge your brain, and focus on researcher self-care. When the mind is at ease, you will be better able to realize your potential and cope with the stresses of work and life, which can help balance signs of academic burnout.
Numerous studies have shown that being mentally healthy is associated with increased learning, creativity and productivity, positive social relationships, and pro-social behavior – all important factors that contribute toward improved physical health and well-being. Therefore, focusing on researcher self-care can drastically reduce signs of academic burnout and ensure better mental health in the long run.
References
- World Mental Health Day: an opportunity to kick-start a massive scale-up in investment in mental health, WHO (August 27, 2020) https://www.who.int/news/item/27-08-2020-world-mental-health-day-an-opportunity-to-kick-start-a-massive-scale-up-in-investment-in-mental-health
- Boone A., Elst T.V, Vandenbroeck S., Godderis L., Burnout Profiles Among Young Researchers: A Latent Profile Analysis, Frontiers in Psychology (May 27, 2022) https://www.frontiersin.org/articles/10.3389/fpsyg.2022.839728/full
