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How to Deal with Study Burnout

As students in this day and age, it’s quite common for us to juggle rigorous academic responsibilities and overwhelming extracurricular activities. As a result, we might feel burnt out. But what exactly is burnout? 

Burnout is when you feel physically and mentally exhausted as a result of constantly lacking the energy required to fulfill the demands of your studying.

Burnout can be broken down into three parts:

Exhaustion is what causes you to feel tired all the time and unable to concentrate. You could also get sick or have trouble sleeping.

Cynicism or depersonalization is when you feel disconnected from those around you, e.g. your friends and family.

Inefficacy is a decrease in productivity, efficiency, or quality of your work.

How do you know if you have burnout?

Symptoms may vary, but they include:

Being unable to absorb new information

Intellectual exhaustion

Decreasing academic performance and productivity

Feeling like you need to prove yourself

Making yourself work even more, even though you’re exhausted or being unwilling to study further

Neglecting your needs

Long term fatigue

Showing disinterest in things you normally enjoy, e.g. hobbies or friends

Denying that something’s wrong with you (may manifest in the form of aggression)

Avoiding social interaction

Feeling empty and depressed

What can I do to fix it?

Here are some short term solutions for dealing with burnout.

1. Take a power nap Power naps are life changing. They help you recharge your energy and get you ready to start working again. They also improve learning, memory, creativity, alertness, and mood. I would recommend napping for 30 minutes at most, because anything more will lead to a longer sleep session.

Optional: drink coffee before your nap - something that takes a short while to consume like a shot of espresso - so that you’ll feel alert and revitalized afterwards!

2. Take a shower A cold one will wake you up, but a warm one will calm you down. I suggest starting with warm water, then ending with cold water.

3. Exercise Whether it’s playing soccer or doing yoga, the important thing is to get moving! Exercise releases endorphins or happy hormones that help you combat stress.

4. Run a quick errand This will help take your mind off things while also getting something done! You’ll also end up walking, which is technically a form of exercise.

5. Call or visit a friend Sometimes what we’re lacking is social interaction, and hanging out with a friend definitely helps. Whether it’s providing you with a distraction or giving emotional support, your friends are always there to help you. Plus, science has shown that being with friends reduces your cortisol (stress hormone) levels.

6. Eat a snack Preferably a healthy one. Eat something with proteins, vitamins, and fibers to boost your mood. Here’s a list of mood boosting foods.

7. Surf the web This requires A TON of discipline, but it’s definitely a game changer. Surfing the web is one of the most relaxing things you could do. I personally look for a good laugh during my study breaks, so I’d watch a comedy or scroll through memes to get those happy hormones up and running.

8. Do an activity you find interesting, e.g. a hobby We all need happiness in our lives, and our hobbies are perhaps the best way to find that joy. You could sit down with a page turning adventure, or go outside and shoot hoops, or listen to a podcast, or even bullet journal, as long as you’re having a good time.

9. Listen to music Music is one of the ways we gain energy, so I always make time for it during the day. However, you should choose the right music, because not all the music you love is going to make you feel energized. For me, it’s pop punk with hard hitting beats, thundering guitars, and really upbeat, enthusiastic vocals. Some of you might be energized by mellow music with dreamy vocals that make you feel like you’re floating in the clouds. If you choose the wrong music, you might just end up feeling sluggish and drained.

10. Get some fresh air Your brain needs 20% of the oxygen in your body. Fresh air brings more oxygen to your brain so that you can think more clearly, feel less tired, and concentrate more easily.

How do I make sure I don’t get it in the future?

Avoiding study burnout in the long term has a lot to do with our study habits - as well as our daily habits. We need to make sure that our bodies and minds receive the things they need, and that we aren’t overworking them.

1. Study a little at a time Break up your notes into smaller, more easily digestible pieces and learn a little at a time. This way, you’re not overwhelming your brain, and you have time to let that new knowledge settle in.

2. Time management Having a good study schedule is crucial in preventing burnout. You don’t want to force yourself to work at your slow hours. Aside from that, you definitely shouldn’t leave things until the last minute, and sticking to a schdule will help you pace yourself. Here’s a post I wrote on How to Make an Efficient Revision Schedule and How to Beat Procrastination.

3. Get enough rest I cannot stress enough that sleep is so important for you. It improves your cognitive functioning and also enhances your mood, making it less likely that you’ll get burnt out. Make sure to take power naps, too, if you feel like you need them. 

You also really shouldn’t pull all-nighters. Sleep is also involved in cementing memories in your brain, so if you study a little before you sleep, you’re bound to remember more than if you studied a chapter during an all nighter.

Having trouble sleeping? Here’s a post I made about my night routine and how to get better sleep.

4. Cycle your study environments Your body and mind are bound to get tired from being in the same location for prolonged periods of time. The best way to fix that is to study in different places: at your desk, your backyard, the dining table, a cafe, a friend’s house, the library, etc.You should find a frequency that works for you. I like to switch it up every 2-3 days; some people change locations every week.

5. Eat well As I’ve mentioned before, healthy foods with protein, vitamins, and fiber greatly improve your mood and your physical health. Proper nutrition will give your brain the power it needs to push through. Also make sure not to skip meals; honestly you’ll just end up feeling terrible afterwards.

6. Take frequent breaks Let’s face it, we’re human, we’re bound to get tired from studying for a long time. Taking breaks enables our brains to digest the information we just learned in a pace that works for it. Breaks also help us focus on something other than studying, so that when we do get back to it, we’ll be ready to digest even more information.

7. Set realistic study goals You’re gonna memorize all 500 pages of your biology textbook in one day? Good luck with that. Some of you might be compulsive studiers, but this kind of habit isn’t very good for your brain or your physical health. Studies have shown that excess studying can lead to lower productivity, fatigue, and - you guessed it - burnout. In the end, this will result in lower academic performance, perhaps even in the long run. So instead of trying to study so much in one sitting or one day, break up your material into chunks.

8. Maintain your social life Wherever you lie on the introvert-extrovert spectrum, everyone needs social interaction once in a while. It keeps you sane and healthy. Go out with your friends, have a sleepover, or maybe even a study date.

9. Start the day right What we do in the morning can significantly affect our mood for the rest of the day. Sometimes we don’t even feel like getting up in the morning, or doing anything that day. One thing you should do is create a morning routine you enjoy to jumpstart your day. Here are 8 Morning Habits for Productivity.

10. Think positive When we’re feeling burnt out, it’s hard to not think negatively about everything. In reality, that just makes our condition worse. So think positively! Start small, like congratulating yourself for getting out of bed today, and then work your way up to bigger accomplishments, like finishing 2 chapters of your textbook.

11. Keep a stress diary This is kind of a new concept for me, but it’s really great. How it works is that each day, you would write down all the things that made you stressed and how they made you stressed. This will help you identify the things you’re doing that’s causing your burnout, e.g.

Too long study hours? take regular breaks

Too much time in the same place? cycle your study environment

Not eating properly? set aside time to eat healthy meals at least 2 times a day

Not doing the things you love? schedule in time for that, e.g. during your long breaks

Not getting enough human interaction? make a study group

Too much negative thinking? adopt a positive mindset (you can always start small)

Not getting enough sleep? fix your sleep schedule

And that’s all I have for you guys this time. Hope these tips will help you manage your stress and study burnout whenever you have them. And if you have any questions, don’t hesitate to drop an ask!

P.S. if any of you want to see the images in this post in better quality, click here (link to google drive)

Historically Accurate Offerings to the Theoi

Zeus

Oak

Carnations

Olive branches

Styrax incense

Eagle, bull, swan images

Hera

Lilies

Peacock feathers or images

Pomegranate

Incenses

Cuckoo images

Athena

Olive branch/oil/fruit

Weavings

Myrrh incense

Perfume

Owl images

Apollon

Laurel

Red roses, sunflowers

Frankincense (manna) incense

Palm tree

Raven, swan, wolf, mouse, dolphin images

Artemis

Cedar, palm and cypress trees

Tokens of deer

Jasmine

Myrtle, white flowers

Frankincense (manna) incense

Amaranthus

Peanut

Wormwood

Deer, dog, bear, partidge, quail images

Hestia

Incenses

Chaste-tree

Pig images

Poseidon

Sea anemone

Myrrh incense

Pine

Bull, dolphin, horse images

Dionysos

Ivy

Grape vine

Pine

Styrax incense

Leopard, panther, donkey, bull images

Hermes

Tongue-shaped tokens

Rosemary, saffron

Almond tree and pine tree

Frankincense and styrax incense

Mint (for Kthonios epithet)

Cow, ram, hawk, turtle, hare images

Wild strawberry (purslane)

Ares

Bronze weapons

Frankincense (manna) incense

Swan, vulture, dragon/poisonous snake, owl images

Aphrodite

Roses, myrtle, anemone (poppy)

Quince

Apple, pomegranate

Perfumes and fragrances as incense

Dove, goose, sparrow, turtle images

Hephaistos

Daisies

Frankincense (manna) incense

Donkey, dog, crane images

Asklepios

Frankincense (manna) incense

Bread

Serpent, dog, goose, rooster images

Pan

Pine, beech trees

Fern

Wild flowers

Herbs burnt as incense and the smell of perfumes

Reeds

Goat, turtle images

Demeter

Poppy

Tokens of pigs

Styrax incense

Mint (for Kthonia epithet)

Wheat

Dove, bee, pig images

Persephone

Asphodel

Wheat

Hades

Pitchfork

Pomegranate

Daffodil

Styrax incense

Dried laurel leaves

Poplar, cypress trees

Mint

Daffodil

Hekate

Saffron

Rosemary

Garlic

Red Mullet

Amphiphon (candy)

Styrax incense

Dry laurel leaves

Oak

Ferret, dog, bull, lioness images

Source: LABRYS’ Hellenic Polytheism: Household Worship and Theoi.com

I have been led to this article twice in the past few months and I think it’s proof I just need to stop making excuses and start taking steps to make the things I want to happen a reality.

After all, many people are interested in getting started with strength training and want to know what workout routine to follow. Now, developing a workout routine for yourself can be scary, but it’s really not too difficult and kind of fun once you understand the basics.

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Much of the western United States began the morning with the view of a super blue blood moon total lunar eclipse. In this silent time lapse video, the complete eclipse is seen over NASA’s Jet Propulsion Laboratory, located at the base of the San Gabriel Mountains near Pasadena, California.  This Jan. 31 full moon was special for three reasons: it was the third in a series of “supermoons,” when the Moon is closer to Earth in its orbit – known as perigee – and about 14 percent brighter than usual. It was also the second full moon of the month, commonly known as a “blue moon.” The super blue moon will pass through Earth’s shadow to give viewers in the right location a total lunar eclipse. While the Moon is in the Earth’s shadow it will take on a reddish tint, known as a “blood moon.”

Credits: NASA/JPL-Caltech

Make sure to follow us on Tumblr for your regular dose of space: http://nasa.tumblr.com.  

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30 ‘Cachette of the Priests’ Mummies Discovered in Egypt

Archaeologists have unearthed 30 sealed wooden coffins with mummies inside at “El-Assasif,” an ancient necropolis near Luxor, Egypt, Egypt’s Ministry of Antiquities announced this morning (Oct. 19) at a press conference.

Called the “cachette of the priests” because some of the mummies appear to be those of ancient Egyptian priests, the coffins date back about 3,000 years.

Vividly colored paintings on the coffins are so well-preserved one can make out the complex patterns, Egyptian deities and hieroglyphic writing they depict. When discovered, the coffins were arranged in two layers, with 18 coffins on the top layer and 12 coffins on the bottom layer, said Mostafa Waziri, the general secretary of Egypt’s Supreme Council of Antiquities, who is leading work at El-Assasif. Read more.

Mexico earthquake leads to discovery of ancient temple

Archaeologists scanning a Mexican pyramid for damage following September’s devastating earthquake have uncovered traces of an ancient temple.

The temple is nestled inside the Teopanzolco pyramid in Morelos state, 70km (43 miles) south of Mexico City.

It is thought to date back to 1150 and to belong to the Tlahuica culture, one of the Aztec peoples living in central Mexico.

The structure is dedicated to Tláloc, the Aztec rain god.

Archaeologists say it would have measured 6m by 4m (20ft by 13ft). Among the temple’s remains they also found an incense burner and ceramic shards.

The discovery was made when scientists from Mexico’s National Institute of Anthropology and History (INAH) used a radar to check for structural damage to the Teopanzolco pyramid in Cuernavaca. Read more.

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