Feeling burnt out? You’re not the only one. It’s quarter 4, which means a lack of motivation, piled-up absences, and slipping grades— well, for me, at least. Prioritizing your education while maintaining a stable peace of mind during burnout can be difficult, so how can you motivate yourself to get back onto a healthy track? If you’re currently going through a similar situation, hopefully, this will help you.

According to the Frontiers in Psychology website, burnout can be caused by the inadequate feeling of being able to cope with expectations and requirements or manage the general demands of school or work.

Burnout typically consists of three major aspects: emotional exhaustion, a general disconnect from one’s studies and previous interests, and the feeling of lacking purpose, which contributes to depression and anxiety. The term ”burnout” is not interchangeable with diagnosed depression and anxiety. 

If this sounds like you, try setting up some realistic, attainable goals such as attending school for an entire week without being tardy or submitting assignments on or before the due date. Most people experiencing burnout may find simple tasks to be difficult as a result of low motivation.

“Burnout causes me to become very sloppy and to start procrastinating, which leads me to get behind in school,” said junior Joycelynn Leuta.

To keep yourself occupied and in a stable mindset, bring a journal to school with you. It may sound cheesy to some people, but journaling or merely doodling in class works miracles when feeling unmotivated or stressed. It also helps to just get out more and spend less time on social media, a primary cause of depression and anxiety among adolescents. 

To get back on track academically, set up deadlines and a productive schedule that works for you. Making to-do lists and using a calendar to organize deadlines has been a lifesaver for me. It makes studying less overwhelming and allows me to manage my time better. 

If you’re struggling to focus, sit at a desk, table, or anywhere free from distractions. If you live in a noisy household like I do, go to a cafe or the library, or obtain some noise-canceling headphones. You won’t have to spend a whole day studying for five hours after school if you lay your studying time out evenly throughout the week and make productive use of class time.

If you also get bored or tired easily like me, take breaks when you need them to make studying a little more manageable. Snacking while studying helps a ton–I often have milk tea or coffee when I study to give me a little boost. Chewing gum also helps you to stay awake and motivated. Stretch, rest your eyes, or even get some fresh air if it helps you regain focus.

According to junior Amira Wagner, “Getting a good night’s sleep and staying hydrated and well-fed” helps regain focus and motivation.

This article focuses primarily on the symptoms of burnout and how to get back on track. I am by no means a professional psychologist, however, these tips have gotten me out of burnout in the past so, hopefully, they will benefit you as well. For those dealing with persistent symptoms of depression or anxiety, however, SafeVoice is available. Use this app or call SafeVoice 833-2167233 if you would like to seek help anonymously. For those dealing with severe crises, the Suicide and Crisis Lifeline is 988. Both resources provide support throughout all hours of the week to anyone in distress and/or considering suicide.

Coping with such symptoms of depression or anxiety can be difficult for some to do without the help of others. It would be virtually impossible to simply “snap out of it,” but there are ways to cope and get back onto a healthy track. If you’re struggling, try reaching out to someone. Seek out a good therapist, or use a more affordable option such as reaching out to a school social worker, counselor or other trusted adult. Try to do things you enjoy that benefit both your physical and mental health. 

School and life, in general, can definitely be overwhelming for everyone at times. Take time for yourself and never be afraid to ask for help when you need it– and most importantly, never give up.