If you were wondering, I am experiencing the semester in full swing. This isn’t an uncommon event, and I know when it is going to occur. About two weeks before midterms, I start feeling a certain way, more than just a little exhausted. These are the trials and tribulations of week five.
This morning I woke up and hit the snooze button three times. By the time I pulled myself out of bed, I realized that this was unusual. Around halfway through the semester, classes are starting to get more intense. I find myself struggling to be motivated, finishing all my tasks, and living in the future. Sometimes I feel like I plan so far ahead, that I forget what day it is. These are common symptoms of how I experience burnout.
It can be hard to identify burnout even though I have been in school for many years. However, these symptoms never change for me, yet they surprise me when I experience them. I know I’m not alone in experiencing this. In fact, you might be reading this and realize you’re in the same place. It’s more than just being motivated to finish tasks, it’s the mental and physical capacity to be able to perform and be present. It’s not being lazy and it’s not procrastination. It's almost as if your battery is running on empty or burning a candle from both ends.
In moments like these, I turn to my Feel-Good Tool Kit. As much as I have experienced and learned about burnout, I had to build and customize my own coping mechanisms to promote success. This process was a vulnerable trial and error where I had to try new things and find what worked. My tool kit varies based on what I need, but let me share my supplies.
Social engagement:
When people ask me what I do for self-care, the number one thing I say is, I talk with my friends. Relying on my friends helps me overcome stress and emotional fatigue. One of my new favorite forms of self-care is sending voice memos back-and-forth between my friends and me. When you hear somebody connect with you and talk about their day, as well as checking on you, it feels like a warm hug, no matter where they may be.
Some of my friends live closer than others. For those that are consistently with me, we often find ourselves making plans and creating time set for relaxation. It might be two hours, it could be a whole day. Regardless, the social connection is healing and rejuvenating.
Mental space:
Sometimes I struggle to complete tasks, as well as balance out my emotions. Sometimes when we get stressed, we end up having a short fuse. I’ve learned that making mental space has been immensely important. Whether it’s writing notes on my phone, or writing in a journal, being able to process through my emotions, and my day allows me to acknowledge my experiences and move on past them. What is also important about this skill is that sitting with emotions and feeling them is how we overcome them. This skill has allowed me to develop more self compassion and reduce the clutter in my head.
There are times when I don’t want to write out my thoughts too. It’s not for everyone or for everything. Sometimes I would prefer to take a step back and focus on my breathing. I find that short meditations can be helpful during these times. Just finding a quiet spot and being there.
Get physical:
I will say this until the end of time, there is nothing more stress relieving than physical movement. When we move our bodies, we improve our well-being and introduce positive neurotransmitters into our body. Especially when we’re sitting down for long periods of time and studying or working, we can lose track of time and forget to move our bodies.
One of my favorite tips is going for a walk. Sometimes if I have a lot of thoughts, I will pick a color and look for that color on the walk. This helps me acknowledge the present moment and enjoy the walk. Other times, when Arizona is just too hot to handle, I will take laps around the house, or lay on a foam roll. The movement helps stretch out my body and release tension in my neck and shoulders.
Occasionally, I will take time during the week or the weekend to find a group exercise class or go dancing. Being around people who are excited to be in the moment and focus on their health helps me relax and improve my ability to focus. Movement is all about the present moment.
Time Management:
Growing up with ADHD has taught me the benefit of structure. Everyone on my snapchat story knows when I am starting the semester. After syllabus week, I create a Google Sheet of all of the semester tasks, followed by a video of me saying something along the lines of being held hostage by my education. By looking out over the semester, I can see when I’m going to have a stressful week and when I need to be using my Feel Good Tool Kit. Not only that, I can plan ahead for some good sleep, and give my snooze button a rest.
These are the things that work for me, that being said, they might not all work for you. If you are finding yourself burnt out and struggling, ASU Counseling Services offers a variety of support from individual therapy to group sessions. You can also check out Community Circles of students hosting wellness topics.
Emily Hinsberger
ASU Alumni; Second Year Graduate Student