Students around Australia right now are celebrating the end of term 3 and for most students this will be a time of rest and relaxation, even with the challenges being in lockdown. Year 11 and 12 students however might not be feeling the same way. This is a tricky time for students at the end of their secondary school education as this is the time when exams are imminent, and energy and motivation levels are often at their lowest. Feeling fatigued and struggling with motivation is a normal and predictable component of the ‘marathon’ of VCE studying. It is worth thinking about how to recognise fatigue and burnout, and to have a plan in place to help you bounce back. If you are currently studying or know someone who is, these tips might be of use.
Know what your signs of fatigue are.
Everyone experiences fatigue and burnout differently, but some of the common symptoms include:
· Feeling tired all the time
· Low motivation
· Reduced attention and concentration
· Having a hard time focussing on your work
· Feeling disorganised
· Feeling like you’re not enjoying things as much
· Not feeling a sense of accomplishment
· Changes in your appetite
· Feeling irritable and on edge
· Feeling emotionally flat
· Wanting to withdraw away
· Increased procrastination
· Increased self-doubt and worry
· Very high levels of stress
· Feeling ready to give up
Accept the fatigue.
Any high stress and high pressure activity will eventually lead to feelings of fatigue, decreased motivation and burnout. It’s not a matter of ‘if’ you get fatigued, it’s ‘when’. When fatigue and burnout happen, one of the best strategies you can do is practice acceptance. This doesn’t mean that you’re accepting defeat, or that you have to give up. Acceptance in this context means accepting that you are human and that you have limitations, and that when you reach that limit, steps need to be taken so that you can keep going. It’s about learning to be flexible and working with your personal limits. Tune into yourself, learn what your signs of fatigue and burnout are, establish an action plan and then when the time comes, put it into action. Pretending you are superhuman and pushing through won’t help you get better results.
Make sure you are getting enough sleep.
Sleep is often one of the first things to be impacted or given up when you’re studying. It is not uncommon for all-nighters and cramming sessions to be considered better than sleep when the pressure is on. Although it can feel tempting to do so, sleep is often a better choice. You can stay up all night studying, but it doesn’t guarantee that the work you do will be good quality, nor that you will perform well later when sleep deprived. When you are fatigued or burnt out, the need for sleep is more important than ever.
Start by selecting a sleep routine, such as trying to get to bed by 11pm and get up at a regular time each morning. Make sure you stop studying at least 30 minutes before bed and engage in some winding down activities to help your mind get ready for sleep. Limit screen time use immediately before bed and don’t use screens in bed. If your mind is busy at bedtime, write down a ‘to-do list for the next day’ or try journaling. It will help to use a similar routine before bed each day.
Don’t forget to eat.
Sometimes fatigue and burnout can impact appetite, and sometimes meals are skipped because of stress or perceived need to be studying all the time. Food is fuel, and you can’t perform without it. Take time away from your desk to eat, eat mindfully and eat regularly.
Rest is as important as studying.
When managing fatigue and burnout rest breaks are essential, as energy can sometime be scarce. Integrate breaks into your study schedule and take them as scheduled. Take short afternoon naps if needed as this can help you keep the momentum going into the evening, and schedule evenings off at least once per week so that you’re getting a regular break. More importantly though, listen to your body and recognise when you have reached your limit. No matter what work you still have left to do, when you have reached capacity your work quality is going to deteriorate, and a break will be better for you and your performance than pushing through the pain. Give yourself permission to take an evening or a day off to rest. But, when you’re resting, really rest. Do something you love, move your body, connect with others, stay off screens, play games, sleep, bake, eat, laugh. This will help you pick yourself back up and bounce back the next day.
Switch off.
Make sure that you have screen free time every day and engage in an activity that helps your mind to be quiet, even for a few minutes. Have a cuddle with someone you love, pat your cat, take your dog for a walk (without your phone), have a quiet cup of tea, do a Sudoku puzzle.
Structure your study sessions.
When you’re experiencing fatigue and burnout, your executive skills such as your attention, concentration, focus and working memory are impacted and this makes study and motivation much harder. Take steps to organise yourself with a plan for each study session (don’t forget to include breaks!), break down big tasks into smaller ones, start with the hardest tasks and end with the easiest tasks. While you’re studying, don’t forget to be kind to yourself. It’s normal when you’re fatigued or experiencing burnout to struggle with focus and discipline. When your focus is low, notice that you’re distracted, remind yourself that it’s normal to get distracted, tell yourself that you’re doing your best and bring your attention back to the task at hand.
Get support.
It’s OK to not be OK. If you need extra support, please reach out. Speak to your parents or your friends, contact a teacher or link in with the wellbeing team at your school. Don’t forget that you can call Kids Helpline on 1800 55 1800 or Lifeline on 13 11 14, or book an appointment with your family doctor. You can also jump online at https://headspace.org.au/ or try https://au.reachout.com/. You are not alone.
If you or someone that you know needs support with fatigue and burnout, contact our administration team on (03) 9882 8874 or visit our website at melbournewellbeinggroup.com.au.