As we prepare for a new year, everyone is striving to become the best version of themselves and celebrating the end of a year. For a lot of us it may have seemed like the hardest few months, especially towards the end when everyone is studying for exams and applying to residencies/fellowships. With so many things on your plate it is easy to become overwhelmed (or lose focus) and become “burnt out.” I know we have all been there: Overwhelmed by the amount of studying, extracurricular activities, work, and other commitments we have, further complicated by home life. It feels as though too many people are relying on you, whether it be group project members waiting for you to complete your portion or a preceptor expecting you to ace your patient presentation. You have so many things to do you have little time for yourself to rest. The mental exhaustion kicks in and you can no longer focus on important tasks, resorting to Facebook or Netflix. Burnout not only affects your productivity, but also your health and happiness. I would like to share some of my experiences with burnout and tips that have helped myself and others overcome it to be the best version of themselves! What is Burnout? Burnout can present itself in many ways, affecting everyone regardless of background, student or professional. You feel like your mind and body is running out of gas, leading to a lack of motivation to complete work or procrastination. This lack of motivation can also present itself in your relationships causing you to become quiet and more reserved. Life as a whole is stressing you out pulling you in too many directions and you are not enjoying it. Thinking about everything that has to be done can lead to anxiety, even about the smallest issue. The presentation may be different in everyone, but the negative feeling is the same. What can I learn from Burnout? First, let us acknowledge that undergoing burnout does not make you a “bad” student or professional. It is easy to focus on negatives instead of looking to the bright side, but burnout does have its positives. For one, it teaches you about your limits and how to pay attention when your body is alerting you to the need for self-care. Burnout teaches us and show us our resilience and how quickly we can recover from adversity. You gain skills that you can apply to any situation. How can I overcome Burnout (and get back to me!)? 1. Pay attention to your feelings. Paying attention to your feelings means being honest with yourself and others, especially with regards to your limits. Many of us are Type A personalities and are always taking on new endeavors, but sometimes we have to learn to say no. It could be saying no to parties and other social encounters to study, but also being honest with others when you are unable to complete as much work as you thought within the time frame. Now, may not be the right time to take on that new volunteer activity or club. 2. Don’t forget to be healthy! When you are going through a tough time and have a lot on your plate it is easy to lose track of what is important to maintain health and energy: sleep, food, and exercise. Try to get the recommended 8 hours of sleep. Sometimes this means setting a bedtime or end time for studying to ensure you are well rested. Without rest you still may not perform well; this could explain expected performance not equaling actual performance. Exercise and eating healthy are usually the first positive habits to fade. Exercising with friends can hold you more accountable or simply taking a walk with your dog. At best, try to avoid too much sugar, caffeine, fatty foods, alcohol, and drugs. 3. Set aside some “me” time. Take some time for yourself outside of work, studying, and other responsibilities to relax or just breathe. This could be as short as 2 or 15 minutes to do something you enjoy. Take time away from electronics (cell phones, tv) which are usually distractions. There has been much success with meditation and breathing exercises, or even listening to music. Fitbits have a Relax function where 2 minutes are taken to focus on calm breathing in times of frustration and overwhelm. 4. Experience new things and enjoy the little things. When I am not feeling like myself my ideal remedy would be a vacation to a new place with beautiful scenery. Sometimes finances and scheduling hold us back and during these times we should cherish the little things. You can find relief by simply walking through the park and admiring the sounds, smells, and sight of nature. Try that new hobby that you have always wanted to do or make that new dish you want to try. In my own experiences, when I take a few minutes to clear my mind I feel even more recharged for the given task. It helps to take your mind off of your current situation and focus on new thoughts. 5. Channel your creativity. Expressing your feelings out through journaling or painting can be the perfect break from a crazy day or situation. Creativity can start at your house by moving the furniture around for a different look or wearing an outfit that makes you happy. For instance, I bought and put together an affordable fountain that is soothing to hear when I complete my work. 6. Ask for help. Leaning on the support of family, friends and classmates can also help you complete tasks that are overwhelming or take your mind off of negative feelings. Despite doing whatever you can to pull yourself out of a slump it may feel impossible and as though your negative feelings will not end. It is perfectly okay to admit when you need help or advice on coping with a situation. Eshelman and the University has several available resources about mental health. I would like to challenge you to choose at least one new strategy and apply it to your everyday life. These strategies have helped me to overcome negative habits such as procrastination, but also pull myself out of a negative, dark hole. When dealing with an illness or a loss, it is easy to become lackadaisical, in the sense of losing enthusiasm and faith. Always remember to take time for yourself, which could be the small difference in remembering why you are working so hard to be successful.
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