°µÍø½ûÇø

Ìý

The end of the semester can be stressful and hectic, which may increase your student’s chances of feeling burned out.

If your student is struggling to make it through the end of the semester or manage stress, here are a few ways you can help them prevent burnout, identify when it happens and connect with support

What is burnout?Ìý

Burnout describes a condition that can manifest when we feel overly stressed, overwhelmed, overloaded or anxious about school, work or life.

Symptoms of academic burnout include:

• Feeling mentally, physically or emotionally depleted or exhausted
• Avoiding tasks or responsibilities
• Developing cynicism or negative feelings towards your classes, instructors or assignments
• Losing motivation to do tasks or assignments
• Difficulty concentrating
• Missing deadlines
• Impacts to your student’s academic performance, grades or engagement
• Disconnecting from others, feeling isolated or lonely
• Difficulty sleeping, changes in eating patterns or an increase in substance use
• Feelings of hopelessness, helplessness or irritability
• Feeling chronically stressed, anxious or overwhelmed
• Feeling dissatisfaction or a lack of meaning and purpose

Keep in mind that burnout can show up differently for different people, and your student may not experience every symptom listed.

However, it’s important to watch for any of these symptoms and take note of which ones may be affecting them. This can make it easier to know when your student is not doing well or when they may need to seek support.

Resource:ÌýIf your student is feeling anxious, overwhelmed or is struggling to cope,ÌýCounseling and Psychiatric Services (CAPS) can provide support throughÌýdrop-in hours,Ìýworkshops and more. Families and loved ones can also call CAPS at 303-492-2277 for support and insight if you’re not sure how to best support your student.

How can students prevent burnout?

Burnout can sneak up on students, especially if they don’t plan ahead. Take some time to discuss ways your student can be proactive and set themselves up for success.

1. Give yourself (and others) grace

Many of us may assume that burnout is a personal issue that could or should be resolved through resilience or willpower. It’s important to recognize that our environments are much bigger predictors in our ability to cope with life. Many students—especially ones dealing with academic, friendship, intimate relationship and home stressors—can experience burnout.

Reminding your student that their classmates and friends may be feeling the same way can help them create opportunities for meaningful conversations and communal support.

____________________________________________________________________________

2. Evaluate expectations

All students want to do well in college. However, it’s important to remember that they can only do so much given the time, resources, energy and support they have.

Expectations related to academics may come from outside influences like professors, TAs, family members or others. Encourage your student to take some time to identify expectations they have and ask themselves:

• Are these expectations realistic and/or achievable?
• Where might these expectations be coming from?
• How are these expectations impacting my life outside of class (e.g., mental health, relationships, free time, etc.)?
• Do the expectations of others align with the expectations I have for myself?
• What expectations am I willing to let go of?
• Is there a way for me to find support in managing my expectations?
• What might ‘good enough’ look like for me?

Talking through these types of questions with your student can help them identify areas where they may need to adjust their expectations or practice more flexibility.

____________________________________________________________________________

3. Focus on what is within your control

We may not have control over different aspects of our lives or academics.

This lack of control can contribute to feelings of burnout. Instead of focusing on what may be outside of your student's control (like deadlines or workload), encourage them to refocus their time and energy toward the things they have a say in.

Here are some examples of things that your student may have some control over:

• What extra responsibilities they take on
• How they delegate responsibilities (e.g., not doing group projects by themselves)
• How they interact with instructors, professors or TAs
• How they structure their schedule to match their study needs
• How they spend your free time outside of class
• When and how they reach out for support
• When you put away your work and choose to rest
• Who they spend time in class and outside of school
• How they advocate for themselves in different environments

Sometimes, it may also be helpful for students to relinquish control over certain things. For instance, once your student has completed a project or submitted an assignment, it is no longer in their hands. This can be difficult for many students to accept, but getting encouragement from family members and loved ones can help ease the discomfort.

____________________________________________________________________________

4. Ground their values

When we feel burned out, we may lose sight of our goals or question what we’re really working toward. Talking to your student about their values, why they're in school and how their academics align with their goals can be a helpful way to stay on track.

Here are some questions you can ask your student to get started:

• What are your values? (e.g., work ethic, learning, helping others, etc.)
• How do these values align with your academic program?
• Where can you find support if you need it?
• How are the efforts you’re making now helping you accomplish my future goals?
• What things are still within your control right now?

____________________________________________________________________________

5. Sort through priorities

Instead of giving equal importance to every task or assignment students have, encourage them to think through their priorities and deadlines. For instance, your student may need to evaluate their assignments based on how difficult it is to complete, how it will affect their grades or how energized they feel about a specific topic.

Try to help your student be realistic about what they can and cannot accomplish. Sometimes, they may have to practice acceptance around the fact that there is only so much time in the day. This means that they may not be able to accomplish everything they’ve set out to do, and that’s okay. Prioritizing their tasks can help them decide what is worth doing and what is worth letting go.

If your student needs support with setting goals, managing their time or finding additional support, we recommend they meet with aÌýpeer wellness coach. These Buffs are trained to help their peers and likely have similar experiences that can help other students navigate challenges.

____________________________________________________________________________

6. Spend time recharging

While it may seem counterintuitive, it can be helpful to take breaks from responsibilities or coursework. In fact, stepping away can help students retain more information, feel more motivated and give them the energy to finish the tasks they've been dreading.

Here are some ways that you can encourage your student to make time for their own well-being.

• Get a restful night of sleep by reducing their caffeine, avoiding all-nighters or creating a bedtime routine that will help them relax.
• Make time for their hobbies outside of school, even if it’s only for 30 minutes.
• Stay connected with their friends and take breaks together.
• Take some time to visualize what success looks like for their short-term and long-term goals.

Peer wellness coaches are here to support students with a variety of self-care topics, including sleep, relationships, stress management and more.

____________________________________________________________________________

7. Reset your system

If your student starts to experience burnout, it’s important to address it sooner rather than later.

That’s because feelings of stress, anxiety and burnout can impact academic performance, mental health, nervous system responses and overall well-being. Here are some tips to you can share with your student to help them manage burnout and reset their system both in the moment and over time:ÌýMust-try ways to manage stress and anxiety.Ìý