Are you currently an engineering student overwhelmed by campus placements? Feel like the rat race might drain you mentally? Don't worry.
In this article, I have mentioned my experience as an engineering student burdened with the stress of campus placements, online classes, and online exams and how I dealt with it.
What is Burnout?
Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. It can lead to a feeling of being overwhelmed, cynical, and a loss of motivation. Burnout is not a temporary state and can have long-lasting effects on an individual's health and well-being.
Burnout happens when people experience chronic stress that leaves them exhausted and drained. The World Health Organization classifies it as an "occupational phenomenon." However, it also strikes college students, who experience academic burnout.
Academic burnout makes students feel depleted and cynical about college. They might start avoiding assignments or skipping class. Creativity and academic performance can also take a hit.
Students react to burnout differently. Some struggle with imposter syndrome and consider dropping out of college. Others push themselves harder to succeed, at the cost of their mental health.
Reasons for getting burnout
The causes of burnout can be numerous, and they can differ from person to person. However, some of the common causes include:
Work-related stress: High workload, long working hours, tight deadlines, and a lack of autonomy can contribute to work-related stress.
Personal stress: Financial problems, relationship issues, and health problems can also contribute to burnout.
Lifestyle choices: Poor sleep habits, lack of exercise, and an unhealthy diet can increase the risk of burnout.
An engineering student, however, does not know if he or she is getting burnout and the reason for this is obviously that our Indian education system never educates us on topics related to mental health, work-life balance and the list just goes on.
The COVID-19 pandemic brought along with it "THE LOCKDOWN". Colleges were closed, markets were shut down, and no one could even step out of their house. I spent almost 2 years of my college life at home. Online classes, tests being scheduled on AI-based proctoring platforms, and social life being almost null and void, I was getting burnout from this mundane routine but it took me awhile to realise the same.
Some of the symptoms I faced as a college student were:
Feeling exhausted: With the classes and tests being held online, it meant one had to stay in front of the laptop screen for hours which lead to mental exhaustion.
Less enthusiasm about college: The lockdown brought everyone's life to a standstill. One has certain expectations from college life - how they want it to be, the things one wants to do, the places one wants to visit with their friends - but with the lockdown in place one could not leave the house or visit someone else's. Gradually this took a hit on students' social life as well.
A decline in academic abilities: Stress leaves students feeling drained. They may experience a decline in academic performance, including lower grades. As the classes were being held online, no one showed an interest in attending the sessions. Students were highly dependent on class recordings. I remember for my morning classes, I used to wake up, turn on my laptop and join the Microsoft teams meeting and then go back to sleep again. And similarly, all the other students followed the same routine, the result of which impacted their grades.
Increased anxiety: A growing sense of anxiety, worry, or agitation is common with burnout. Whether I will get placed or not? Whether I will be able maintain my grades? All these fears might lead to restlessness as well.
5 Phases of burnout
Burnout is not an event but rather a process that occurs in several phases. Below I have discussed the 5 most widely talked about phases of burnout.
Phase 1: The Honeymoon Phase
The first phase of burnout is the honeymoon phase. At this stage, individuals are enthusiastic and highly motivated about their work. They feel a sense of excitement and fulfillment in their jobs, which often leads to increased productivity and job satisfaction. During this phase, individuals may work long hours, sacrifice their personal time, and ignore warning signs of stress and fatigue.
However, this phase is temporary, and individuals may eventually start to experience symptoms of burnout.
Symptoms of the honeymoon phase:
High levels of energy and motivation
Positive attitude towards work
High job satisfaction
Willingness to work long hours
Ignoring personal needs and warning signs of stress
Phase 2: The Onset of Stress
The second phase of burnout is the onset of stress. At this stage, individuals start to experience a range of symptoms related to stress and fatigue. These symptoms may include physical, emotional, and mental exhaustion. Individuals may also start to become cynical about their work and may struggle to find meaning or purpose in their jobs.
During this phase, individuals may start to experience difficulties in their personal and professional lives. They may become irritable, angry, or anxious, and may struggle to maintain healthy relationships.
Symptoms of the onset of stress:
Physical, emotional, and mental exhaustion
Cynicism about work
Struggle to find meaning or purpose in work
Difficulties in personal and professional relationships
Irritability, anger, or anxiety
Phase 3: Chronic Stress
The third phase of burnout is chronic stress. At this stage, individuals experience prolonged periods of stress that can have significant negative effects on their health and well-being. Individuals may become emotionally and physically exhausted and may struggle to maintain their focus and productivity at work.
During this phase, individuals may start to develop unhealthy coping mechanisms such as substance abuse, overeating, or overspending. They may also experience significant changes in their sleep patterns, which can further exacerbate their symptoms.
Symptoms of chronic stress:
Emotional and physical exhaustion
Difficulty concentrating or maintaining focus
Development of unhealthy coping mechanisms
Changes in sleep patterns
Impaired immune function
Phase 4: Burnout
The final phase of burnout is burnout itself. At this stage, individuals may experience a complete loss of interest or motivation in their work. They may feel a sense of hopelessness or helplessness, and may struggle to complete even simple tasks.
During this phase, individuals may also experience significant physical and emotional symptoms, such as depression, anxiety, and physical illness. They may require significant time off work or may need to seek professional help to manage their symptoms.
Symptoms of burnout:
Complete loss of interest or motivation in work
Feelings of hopelessness or helplessness
Difficulty completing even simple tasks
Significant physical and emotional symptoms
Need for time off work or professional help
Phase 5: Habitual Burnout
The final phase of burnout is habitual burnout. At this point, the individual has been experiencing burnout for an extended period of time. They may have become so used to feeling exhausted and overwhelmed that it has become their new normal. It can be difficult for these individuals to recognize that they are experiencing burnout or to seek help.
How to deal with burnout
Having a routine can be a powerful tool for success, productivity, and personal growth. Whether you are a student, a working professional, or an entrepreneur, having a daily routine can help you stay organized, focused, and motivated. With the lockdown being continued for an even longer period, I forced myself to change my routine, my habits, and my lifestyle which in turn helped me to recover from burnout. Below are some tips that worked for me and if properly followed then might help you also to recover from getting burnout:
- Every Morning Make a To-Do List
One of the most important aspects of having a routine is making a to-do list every morning. This list can help you prioritize your tasks for the day, stay on track, and ensure that you are making progress towards your goals. Writing down your goals and tasks can also help you stay focused and motivated throughout the day.
To make an effective to-do list, start by writing down all the tasks that you need to accomplish for the day. Then, prioritize your tasks based on their importance and urgency. Finally, break down larger tasks into smaller, more manageable steps.
- The 21 Days Rule
According to research, it takes approximately 21 days to form a new habit. This means that if you consistently follow a routine for 21 days, it will become a habit, making it easier for you to stick to in the long run.
When you first start implementing a routine, it may be difficult to stick to it. However, if you make a conscious effort to follow your routine every day for 21 days, it will eventually become a habit, and you will be more likely to continue with it.
- Find out time to learn new skills
As an engineering student, it is important to have a routine that allows you to prioritize your studies while also making time for extracurricular activities and personal development. One way to do this is to allocate specific times of the day or week for learning new technical skills.
For example, you can set aside an hour every day to read technical articles or watch instructional videos on new technologies or programming languages. You can also join online communities or attend local meetups to network with other engineering students and professionals and learn from their experiences.
As one can see from my GitHub contributions in the year 2022, I was very much active during January and June, the two months in the first half of the year when I was still at home and the rest period was spent at college. During the second half of the year, I got placed so one can not see any contribution during that period at all xD.
To enrich my skillset, I recently enrolled myself in the course of Deep learning by The School of AI, this year. So far I have worked on some projects which can be viewed on my GitHub page and I hope to keep on learning more and more in 2023.
- Exercise
Exercise is an important aspect of a healthy routine. Regular exercise can help you maintain good physical health, reduce stress and anxiety, and increase your overall energy levels. Incorporating exercise into your daily routine can help you stay focused, motivated, and productive throughout the day.
To make exercise a part of your routine, set aside specific times of the day for physical activity, such as early morning or during your lunch break. You can also try incorporating different types of exercise into your routine, such as yoga, jogging, or weightlifting, to keep things interesting and challenging.
- Do Something You Love
Finally, it is important to make time for activities that you enjoy as a part of your routine. Whether it is reading, painting, or playing music, doing something you love can help you relax, unwind, and recharge.
To make time for activities that you love, try scheduling them into your routine as you would any other task. For example, you can set aside an hour every evening for reading or painting. Doing something you love can also help you maintain a healthy work-life balance and prevent burnout.
During the pandemic, I could not order takeaway or dine in at any restaurants. So during my free time, I learned how to cook and I consider this as my biggest learning during the pandemic.
Conclusion
In conclusion, having a routine is crucial for success, productivity, and personal growth. By making a to-do list every morning, following the 21 days rule, allocating time for learning new technical skills, exercising, and doing something you love, you can create a routine that works for you and helps you achieve your goals. Remember, consistency is key, and by following your routine every day, you can make progress toward your goals and create positive habits that will serve you well in the long run.
Thank you for reading my blog. I hope this article helps you out in coping with exhaustion and dealing with burnout.