“Semester Burnout”- Warning Signs + How to Manage It

I do not know about everyone else, but every single semester, I already know that there is going to be that one peak point where my whole life begins to turn upside down all the way until finals. This is what I define as the beginning of semester burnout. After speaking to many people, I believe that for many of us, this point is reached when midterms begin, and more specifically, right after ones’ first midterm of the semester. 

Now there are definitely warning signs that someone is heading towards burnout. First, you will find yourself staying up way later each week to complete assignments, prepare for exams and finish your readings. Contributing to this late finish time is increased procrastination. You will likely find yourself complaining a lot more about your workload, perhaps doing more talking than actual work! Second, it will get increasingly harder for you to get yourself up in the morning to start your day, especially if you are already someone who loves sleeping in and is actively trying to improve your sleep schedule. Third, and this is a big one, you start falling behind in most of your classes. I say most because I find that many students have either one or two classes that they prioritize throughout the whole semester. Perhaps it's because they heard/know the class is going to be more difficult than usual or maybe it's their favourite class they are looking forward to. Nonetheless, falling behind in even one class, especially with a full course load, is extremely stressful. Finally, you’ll find yourself increasingly reaching for, and becoming dependent on, coffee and energy drinks. 

After seeing these warning signs, you should start to acknowledge that you are experiencing burnout and take active steps to intervene. I really mean this when I say it as well because recognizing that you are going through these challenges is actually way more difficult to do in real time. As a reader, I would love for you to take something away from this blog that can hopefully be of some help to you, particularly if you relate to any of the things I have discussed or listed thus far. I believe that taking action to help yourself either before or during burnout can dramatically improve your mental and physical health throughout the semester. 

Now, I understand that “taking action” sounds time consuming and a bit vague so what does taking action really mean and what does it entail? Taking action in this context means taking specific, consistent and achievable steps to help prioritize yourself and your needs during this burnout period. It can entail various things, but I think some key and realistic steps everyone can take include:

-> Daily Walking - This can be done anywhere, whether you are studying on campus, at home, at the library or at a cafe. Step outside for 15-20 minutes and take a break to get some exercise in and also de-stress your mind. I used to be like many students who have that “I don’t have time” mindset and would drive myself insane studying for hours on end without effective breaks. Now, going for a walk has become a part of my routine and has really helped improve my mood and given me a safe and healthy space away from studies. Not to mention, you will get your daily steps in as well!

-> Substitute phone time during study breaks for power naps - Personally, this was a game changer for me as I cut out two “bad” habits at the same time using a healthier alternative. After studying for a long time, I would be tired and have the urge to pick up my phone or frankly do absolutely anything else. Thus, I would pick up my phone and internally tell myself that a 5 minute phone break was sufficient. However, it was never 5 minutes and actually ate up 30 minutes of my time because I never wanted to return to studying. Furthermore, I was still tired after the supposed break. Nonetheless, during one of these scrolls on social media, I came across a video explaining the benefits of power napping: a short 20 minute nap that can boost energy and mental alertness. After watching that video, I actually began power napping during my study breaks and simultaneously stopped using my phone. I now need way less study breaks in general and thereby can focus for way longer! I strongly recommend trying this if you have not already.

-> Use planners/to do lists/reminders - Some of you may be reading this and thinking well, I already do this! For those of you who are consistent and have it as a part of your routine, keep up the good work! However, there is a large group of students who neglect the importance of this organization during the semester. I can confidently vouch for using some variation of a checklist to keep all your activities and deadlines at the forefront of your mind while also being able to see what events are coming up in the near future. Last semester was the first semester in my whole university experience where I did not use a planner and to do-list. Interestingly enough, it was also the first semester I ever forgot to do an assignment until an hour before the deadline! Now this may not seem like much, but when your assignment is worth 10-15% of your mark, you might understand the sheer panic I faced that evening! Filling out a planner and making reminders will simply reduce so much mental stress you carry because you’ll have your important information physically laid out instead of trying to simply remember multiple different deadlines from different classes.  

-> Dedicate 1 day (or half of the day) a week to yourself - This may be a hard ask for those of you that have limited free time already, whether that is due to extracurriculars, taking care of family, or even a challenging course load! Yet, this is so important when that semester burnout hits because typically your mental and physical health both start suffering and students desperately need an outlet where they are doing something relaxing (or even just doing nothing) away from all their stress and responsibilities. It does not have to be the same day every week because things change and life happens, so you can be as flexible as you want with this.. just make sure that break happens, you deserve it! 

I want to close on an important note… semester burnout is not anyone’s fault so please don’t blame yourself! The semester gradually becomes more intense and everything picks up at the same time. Sometimes, accomplishing your weekly tasks is simply not going to be possible and you will have to catch up at odd times and have late nights. However, all I would like you readers to take away is to not forget about yourself and your needs during these tougher times. Give yourself a pat on the back once in a while and some breaks because your body needs rest too! Hopefully, some of these tips can help your semester not be as stressful and a bit more enjoyable. Good luck everyone and hang in there!