Did you know that by the age of 40, 50% of all Canadians have, or have had a mental illness? Or that 70% of mental health problems begin during childhood or adolescence? Or that, strikingly, 27% are fearful of being around someone who suffers from a serious illness (CAMH, 2019)?

#getloud was the Canadian’s Mental Health Association’s mantra for their 68th Mental Health Awareness week (May 6 – 12). We agree: it IS the time to get loud on addressing mental health. And what better time than in May, the month that signals the arrival of spring – a time for renewal and new beginnings?

What does mental health have to do with burnout, you may ask? Burnout is recognized as a mental health issue, which itself is distinct from mental illness. Mental health refers to how people "feel, think, enjoy life and handle challenges." In contrast, Mental Illness Awareness Week in October recognizes an "alteration in thinking, mood or behaviour associated with significant distress and impaired functioning." As students, it can be difficult to manage school workloads while juggling work, family, and friends, let alone finding the time or energy to care for yourself. Simply put, students often struggle with burnout.

Burnout is a state of exhaustion characterized by excessive and prolonged periods of stress, coupled with the feeling of being overwhelmed by and losing interest in your tasks. Symptoms are mental, physical, and emotional – such as feeling dejected or cynical, lashing out, deviating from your usual sleeping or eating habits, constant headaches or tension, and being unable to keep up with deadlines.

While these symptoms may be perceived to be inconsequential, they build up and can be indicative of something more serious than just stress. Despite this, it is vital for you to stay on top of your game to do well both in and out of school.

How, then, can you handle burn out? There is a simple rule to follow – the 3R’s. First, recognize when you are burned out, and learn to say no to asks from others. Second, reverse the damage by seeking support from a confidant. Finally, increase resilience to stress by making time for yourself – taking just a few minutes each day to do something you enjoy or just relax can be incredibly therapeutic.

There is just one thing better than reversing burnout, and that is to prevent it. Once you put your mind to it, preventing burnout is not as tricky as it seems, and allows you to take control of your life. Often, the only thing that is stopping you from achieving this is yourself: a disciplined day is a successful day!

School and Work

Focus

Pace yourself. Set aside blocks of time and focus on only one task, with no distractions. Tailor these blocks to what works for you, whether they are 25- or 50-minute sessions, and take short breaks after each block. Coming back to your work with a refreshed mind will help you relax and heighten your productivity.

Discuss Obstacles

Tough assignment? Difficult client? There is always someone to talk to about it! Go for a professor’s office hours, discuss questions with classmates, or seek advice from colleagues. There are support programs, and people willing to help.

Calendars

Calendars can be used to track tasks, reminders, and schedule meetings. Project due? Write it down. Got a final? Mark it in red. If you use a calendar app, consider creating themed calendars within it so that you can choose to view certain aspects of your life at a time.

Health

Eat Healthy

Changing your diet is an easy way to improve your mood and health. Eat more whole grains, lean meats, fruit and vegetables, and drink plenty of water. Tight on time? Meal prep. Short on ideas? Take inspiration from Jamie Oliver, or influencers like The Healthy Maven or Just Get Fit. That is not to say that you can’t have fried chicken – you can! Just balance it out.

Sleep Well

A good night’s sleep makes all the difference. It allows you to feel more refreshed, helps your brain work, and improves learning. Your sleeping time is also when your body recharges, healing your heart and blood vessels, regulating hormones, and strengthening your immune system. Simply put: cheating yourself of enough sleep will impact long-term health.

Get Active

Calendars can be used to track tasks, reminders, and schedule meetings. Project due? Write it down. Got a final? Mark it in red. If you use a calendar app, consider creating themed calendars within it so that you can choose to view certain aspects of your life at a time.

Social

Unplug

Addiction can lead to anxiety and depression. This is why Google, Instagram, and Facebook are helping you manage the amount of time you spend on apps. When you set a cap for app usage, you spend less time on them, and gain more value from them.

Family & Friends

Family and friends are our greatest form of support. While spending time with them can help you relax, did you know that staying social also helps you maintain your health? Being with people who value and care for you can be a huge self-esteem boost, too!

Me Time

Set aside blocks of time for fun and treat it as a recovery period from stressors. Relax with a book, escape from work in a tranquil coffee shop, jam out on the guitar. Whatever it is, immerse yourself in it fully, and avoid thinking about your work. Self-care leads to positive mental health and a high quality of life, so be sure to treat yourself!

Try out a couple of these tips, tweak them to fit you, and work towards a happier, healthier lifestyle – it is possible!

Are you facing stress during the job search? For support with navigating your career journey while preventing burnout, book an appointment with your Career Advisor today or check out resources/events on Beedie Community!