Dealing With Burnout in Graduate School

What is Burnout?

Burnout is a type of exhaustion caused by feeling constantly swamped. This is the result of prolonged and excessively emotional, physical, and mental stress. Burnout occurs when you are overwhelmed, emotionally exhausted, and unable to meet life's demands. Burnout can happen to anyone due to a job, graduate school, college, a lack of support, or unmanageable workloads.

My Burnout Story

I recall sitting in my family of origin class as I started graduate school in 2019. Everyone in my class seemed so poised and knowledgeable, but I was completely lost. I felt lost because I was going through a lot in my personal life that semester. I always declined invitations to hang out with people because I was always exhausted. I avoided going home because my apartment was infested with cockroaches and my relationship was in disarray. Everything became overwhelming as the days passed, and I had no idea how to deal with it all.

That's when the burnout symptoms started, and it was difficult to manage all of the stress my body and mind were experiencing. I didn't realize I needed professional help until I started having suicidal thoughts. I was extremely nervous because this was my first time attending therapy. Because I was so closed off, it was difficult for me to open up to my therapist at first. I didn't trust anyone because I was afraid that everyone would abandon me. It took a lot of rapport and quiet moments before I could trust my therapist. When I started therapy, the burnout symptoms started to fade, but the grief and loss were difficult to deal with.

I remember talking to my therapist about friendship breakups and how much I bawled every session, just trying to allow myself to feel the strong emotions I was experiencing at the time. I realized it was okay to cry and that what was going on with my parents' relationship was not my fault and was beyond my control. That same year, I began to notice a decline in my optimism about life and the person I wanted to be. With the loss of a friendship, figuring out my identity as a therapist and who I want to be as a person, and dealing with burnout symptoms, it was a lot to take in.

Once I started my internship, the burnout symptoms returned. I would have a great deal of compassion fatigue as a student therapist. My energies would be completely depleted as I would absorb my patient's emotions. I scheduled a session with a therapist once again to deal with burnout, but most importantly to figure out how to deal with anxiety. No matter how much rest or sleep I had, I was constantly exhausted. I think that having poor boundaries and taking on too many duties contributed to my sense of exhaustion. I was working a part-time job in addition to attending graduate school full-time in an effort to ensure that I could feed and pay my bills each day. It was really great that my significant other was able to acquire full-time work. I had to reduce my job hours when I started my internship, and I couldn't have done it without the support of my significant other.

Graduate school burnout is no laughing matter. It can happen when you least expect it if you work in a job that requires a lot of discretion and effort to avoid hitting bunrout. Even after I graduated, I was still affected by burnout symptoms because I felt rushed to take my licensure exam and begin working as a therapist. After failing my exam and experiencing my first panic attack, I realized there was no reason to feel rushed. That rushed sensation is what I refer to as my anxiety adrenline. I need to keep reminding myself that I have all the time I need right now to focus on myself and get back to being a healthy version of myself. On a more positive note, I am no longer experiencing burnout, and I am finally establishing boundaries, which I should have done a long time ago. I still have a lot to heal from, and that will be an adventure I will continue to be on, which isn't bad because as someone approaching 30, I believe it's about time I do things for myself without feeling guilty about it.

As you continue reading, you will learn the signs of burnout, what burnout symptoms to look for if you are attending university, and how to deal with burnout symptoms. Just keep in mind that you do not have to go through this journey alone, nor do you have to suffer in silence. If your symptoms become severe, please contact your campus counseling services (which are FREE, so please use them if necessary) or a mental health professional for assistance. Asking for help is not a burden; it makes you a strong warrior.

Signs of Burnout

Burnout does not happen overnight; it is usually a gradual process brought on by stressors in your life. As you can see from my burnout story, each of my stressors gradually became an overwhelming process. Many burnout symptoms can mimic stress symptoms, so you must be aware of your physical and mental connections that may show signs of burnout in addition to stress. Here are some ways to distinguish burnout symptoms from stress:

• Psychological Symptoms

  • Anxiety

  • Feeling useless

  • Low Mood

  • Difficulty concentrating

  • Reduced performance and productivity

  • Fatigue

  • Loss of purpose

  • Quickness to anger

  • Emotional numbness

  • Frustration

• Physical Symptoms

  • Exhaustion

  • Headaches

  • Gastrointestinal disorders

  • Difficult sleeping

  • Muscle tension

  • Hypertension

Graduate School Burnout Symptoms

• Anxiety

• Depression

• Insomnia

• Dropping out of School

• Isolating themselves

• Compassion Fatigue

Handling Burnout in Graduate School

While in graduate school feelings of burnout can increase when we feel overly stressed. Stress is normal for any student, but learning to manage that feeling of stress can help you focus on your work.

1. Allow yourself to take breaks

When you're in graduate school, your schedule is jam-packed with classes, internships, organizations, working part-time or full-time, and juggling family and social life. It is impossible to devote your entire day to homework, writing papers, reading 100 pages or more before class, and everything else. Your body requires rest, and if you don't make time for it, it will make time for you when you least expect it (talking from experience).

A scheduled break can boost performance and help you regain motivation and focus. Make a list of the various types of breaks that are most effective for you and make you feel good. Try going to a fitness class on campus, designating lunchtime as work-free time, or organizing a game night with your buddies.

2. Ensure that you have a support system

When you first start a graduate school program it can easily feel like you are cut off from the world and isolated. Taking steps to ensure that you have a support system can decrease feelings of loneliness. Here are some ideas that I used when I was in graduate school:

• Putting together a study group for your classes

• Befriending people in your cohort or classes

• Make appointments with your professors, advisors, or supervisors.

• Consult with your friends and family.

• Make use of the counseling services available on campus.

There is no reason to suffer in silence; reaching out to your support system can connect you with others and remind you that you have people in your life who genuinely care about you.

3. Establish clear boundaries

Boundaries exist to help you achieve a healthy work-life balance, deal with toxic people, and enjoy your relationships with your partner, friends, and family. "Set Boundaries, Find Peace" by Nedra Glover Tawwab is a great book I recommend you read. She explains what boundaries are, why they are necessary, and how to set clear boundaries in a healthy way.

Here are a few ways to set boundaries with yourself:

• Delete all & turn off social media notifications from your phone.

• One hour before you want to go to bed, turn off your computer and phone.

• After setting a deadline, don't reply to emails.

• Study in a library, coffee shop, or study room, you can separate your personal environment from your home or dorm.

• Say "no" to any additional tasks or obligations.

• Allow yourself breaks by taking time off work or a mental health day, and then allow yourself to unwind

If you ever feel that your life is all about school and work and you have no time to breathe or rest it is a sign that it is time to try out any of these strategies above. Learn to become acceptive of relaxing and taking breaks. Create a way that helps your mind become more calm and mellow. It is not selfish to take a break or to set boundaries. Setting boundaries is needed and it can help.

4. Practice mindfulness

Connecting with the present moment and letting go of past and future thoughts are key components of mindfulness. It is simple to become overcome by feelings of guilt, shame, or fear of what the future may contain when you are under stress or anxiety. These are negative thoughts that are bad for your health and mind. You may teach your mind to let go of the past and focus on the present by engaging in mindfulness exercises.

Exercises that promote mindfulness include yoga, breathing exercises, and meditation. Numerous mindfulness activities are accessible through apps, Spotify, and YouTube. Pick a mindfulness practice that suits you best. I utilize Calm, Youtube, Finch, and Calm Harm as mindfulness tools. Even if yoga isn't your thing, I've discovered that going for a stroll around my neighborhood while paying attention to my breath, steps, surroundings, and music can make me feel calm and free. Try focusing on your breath and your surroundings for 10 minutes if you're going on a stroll as part of your mindfulness activity.

Final thoughts

We all experience burnout at some point in our lives as a result of a variety of potential stressors. It is your responsibility to know your limits and not overburden yourself. Pay attention to what your body is telling you. Your body serves as a protective shell. It will manifest itself in a variety of ways (headaches, dizziness, fatigue, irritability, etc. ), so pay attention to your body's signals and make time to rest. Try changing your mindset as well, because society has taught us that we need to work a 9-5 job and work hard when the reality is that this does not have to be the case. Your mental health is more important than a job that demands all of your attention and energy. You must devote time to yourself, your family, and your significant other. Don't let society tell you how to live your life. You can have a happy life if you are willing to try new things.