It always feels like professors have it out for you by putting all the big exams and project due dates around the same time. After midterms, it is inevitable to start suffering from the symptoms of burnout, and while it is completely normal to experience, here are some ways to identify and avoid burnout.

What is burnout?

There are three dimensions of burnout that have been clinically identified:

Exhaustion: Have you ever been exhausted, even after getting plenty of sleep or completely drained of energy, no matter what you do? This symptom of burnout is described as extreme physical, mental, and emotional fatigue due to long term, excessive stress.

Cynicism: This describes the feeling of detachment from activities and those around you. It can also be referred to as depersonalization, as you distance yourself mentally from your tasks at hand.

Ineffectiveness: Usually, this symptom arises from the other two symptoms, but it describes the feeling of incompetence that impacts performance.

Some other symptoms that may arise due to burnout include irritability, personal isolation, and frequent illnesses.

Now that you know the symptoms, here are some ways to avoid and/or recover from them:

Take Breaks: While this may seem unachievable given your situation, dealing with stress as it occurs and making sure you give yourself enough time to rest, will help combat those overwhelming feelings that may be stemming from exhaustion, cynicism, or ineffectiveness. Overall, make sure you have set aside and dedicated some time in your schedule for some self-care. In addition, having healthy habits such as a good sleep habits and an exercise routine can mitigate the negative symptoms from stress and burnout.

Here are some things you can go do during those breaks:

WSU has awesome events happening year-round including volunteer opportunities, social events, and club and organization meetings. Check them out here!

The UREC provides a great place to start your exercise routine! They have a wide range of options including group fitness classes, intramural sports, outdoor activities, and exercise equipment to fit whatever need you have! Click here to check it out!

Speaking of fitness, the Chinook is another great resource for all of your anti-burnout needs including fitness equipment and classes, an Esports Lounge, dining options, great study spaces, and so much more! Check it out here!

Set Boundaries: Being able to say “no” to activities, tasks, or responsibilities that you know would be overwhelming is a powerful tool in avoiding burnout. Although, if you find yourself struggling with a task you thought you would be able to handle, asking for help is nothing to be ashamed of, and it will help alleviate overall stress or help prevent the symptoms of burnout. While it may be stressful to even think about setting a boundary, the relief is worth it!

Reframe: Stress is inevitable, no matter what, you will experience stress to some degree in life. It is only natural to think negatively about the situation or task at hand. Try your best to avoid thinking negatively! This only adds to those feelings of cynicism and incompetence. Being able to reframe your mindset to think about times you failed, but in a positive light and take it as a learning experience, can help you overcome those negative feelings about your overall performance that may be overwhelming.

Of course, if it does come to the point where stress and burnout are becoming completely unmanageable, there are resources on campus available to help with that: CAPS

While the semester, especially during and after midterms, can be incredibly stressful, you will be able to overcome this! You are not a robot, so remember to take care of yourself this semester! Even if you feel like it’s too late to try to start managing stress or burnout, it is never too late to start managing the stress.

Good luck Cougs!