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Burnout has become a significant concern in today鈥檚 fast-paced society. With increasing demands at uni, work and in your social life, it鈥檚 common for us to push ourselves to the limit. With the constant balancing of priorities, it’s easy to feel like you’re constantly running on empty. But when that stress becomes overwhelming and you start feeling like you’re completely drained, you might be dealing with something more serious.

We spoke with Penny Chai, a psychologist at 911爆料网 who gave us the facts on what burnout is and the signs and symptoms you should look out for as a student:

What exactly is burnout?

Penny defines burnout as 鈥渕ore than just having a bad day.鈥� Instead, burnout is a condition where you experience emotional, physical and mental exhaustion, mainly due to being under constant stress for too long. While the (WHO) classifies burnout in relation to occupation and work, university students are also prone to experiencing burnout due to academic pressure.

Burnout is more than just feeling tired after pulling an all-nighter. It’s the feeling of being completely worn out and unable to keep up with the demands of life.

鈥淔or students,鈥� Penny says, 鈥渢his often happens when you鈥檙e juggling too many things at once鈥攅xams, projects, work shifts, extracurricular activities鈥攁nd you start to lose motivation, even for the things you once enjoyed.鈥�

Penny explains there are three key elements to identifying burnout:

• A feeling of exhaustion
• A feeling of de-personalisation and emotional distance
• Reduced performance and achievement

The five stages of burnout

Research shows that burnout is a progression of symptoms with five different stages. It doesn鈥檛 happen immediately. Instead, it creeps up on you gradually, over a long period of time. Penny outlines five phases of burnout:

Phase one: The honeymoon

When you start a new job or a new semester, it鈥檚 normal to have lots of energy and optimism. In this phase, you鈥檙e tackling new tasks and feeling satisfied by the outcome, feeling very productive and full of creativity.  

Phase two: The onset of stress

Eventually, when the honeymoon phase finishes, you will begin to experience stress. Not all the time – but you鈥檒l notice that stress will take over more frequently. In this phase, you might start to lose focus more easily, become less productive when you try to complete your assignment or task, and tiredness may start to set in.

Phase three: Chronic stress

In this phase, stress becomes more persistent or chronic. As pressure mounts, stress is likely to consistently affect your study. For example, you may feel apathetic, feel like you’re not able to complete your assignments on time or procrastinate when you try to do your study. Socially, you may withdraw from your normal conversations or become irritable, affecting your relationships.

Phase four: Burnout

This phase is when you reach your limit. You are unable to function as you normally would, and the problems at uni begin to consume you. At times, you may also feel numb, or experience extreme self-doubt.

Phase five: Habitual burnout

This phase has serious lasting effects on your everyday life. You may begin to experience chronic mental and physical fatigue that prevent you from studying. Eventually, it could lead to anxiety or depression.  

The signs and symptoms of burnout as a student

When looking out for the signs and symptoms, we鈥檝e provided a breakdown of some of the most common signs of burnout, and how they might show up in your life:

1. Emotional exhaustion

You might feel:

• Constantly tired: No matter how much sleep you get, you always feel drained.
• Detached or indifferent: Things that used to excite you鈥攍ike hanging out with friends or working on projects鈥攕tart feeling like a chore.
• Easily irritated: The smallest problems can set you off, whether it鈥檚 a group project issue or a minor inconvenience in your daily routine.
• Hopeless or stuck: You feel like no matter what you do, you can鈥檛 catch up or improve your situation.

2. Physical symptoms

Burnout can take a toll on your body, too:

• Headaches: Ever feel like your brain is throbbing after a long day? Stress can cause tension headaches.
• Stomach issues: That nervous, upset stomach before exams or after long study sessions? Burnout can lead to digestive problems.
• Sleep problems: Whether it鈥檚 tossing and turning all night or waking up still feeling exhausted, your sleep might be out of whack.
• Getting sick more often: A run-down immune system can make you more prone to catching colds or feeling generally unwell.

3. Behavioural changes

Some behaviours to watch out for include:

• Struggling to keep up: You may notice that no matter how hard you try, your productivity drops, and things like studying or completing assignments become harder.
• Procrastination or avoidance: You might start putting off tasks鈥攅specially those that feel overwhelming鈥攂ecause just thinking about them is exhausting.
• Withdrawing socially: Hanging out with friends might start feeling like more work than fun, and you might find yourself avoiding social situations.
• Unhealthy coping habits: Some people start relying on quick fixes like excessive caffeine, junk food, or even alcohol to get through the day, but these can make things worse.

Burnout doesn鈥檛 have to take over your life. Being aware of the signs and symptoms of each stage of burnout and taking steps to manage your stress is essential to avoid reaching your breaking point. Remember, it鈥檚 okay to take a step back when you need to. Your wellbeing matters just as much as your grades.

If you recognise the above signs and symptoms in yourself or a friend and need support, don鈥檛 hesitate to reach out to one of our Wellbeing Advisors, or get in touch with our Psychology and Counselling Service.

This is part one of our three-part article series on burnout. You can read part two and two at the links below.

Why these three causes of burnout are a big deal for students

Learn these key strategies for managing burnout now and into the future