Learners should be careful of ‘burnout’ as they race against time to study
In recent articles, I have focused on strategies most relevant to this time of year as we prepare for preliminary and year-end exams. This period places significant physical, mental, and emotional demands on you as learners. When learners study for long hours without adequate rest, sleep, exercise, or relaxation, they may experience burnout. Burnout is a state of physical and emotional exhaustion that can affect concentration, motivation, memory, and academic performance. It should not be viewed simply as tiredness; it is often a sign that the learner’s workload and recovery time are out of balance.
Recognizing the early warning signs and taking deliberate steps to manage study demands, maintain healthy routines, and seek support when needed can help learners protect their wellbeing while preparing effectively for their exams.
Causes of burnout
High school burnout often originates from intense academic workloads, including multiple pressures, parental expectations, and the influence of social media can also amplify the stress, creating a culture of constant toiling for success. Students may end up spending extra hours on homework and school activities, sacrificing sleep, rest, and leisure time, which are often critical for recovery. This is also a result of poor planning.
Take care! Exam burnout is a real challenge, and it can sneak up on you when you least expect it. So how do you spot the signs of exam burnout early? And more importantly, how can you stay on track with your revision schedule without burning out.
Signs and symptoms
Emotional exhaustion: Feeling constantly tired, overwhelmed, or mentally drained.
Cynicism and detachment: Negative feelings towards school friends, or academic tasks. Reduced sense of accomplishment: Feeling inadequate despite achievements.
Heightened stress: Worrying excessively about grades, future plans, or expectations. The stress ends up wearing down your body and you get sick more often
Physical symptoms like headaches, stomachaches, fatigue, or sleep disturbances. Lacking enthusiasm in self care activities. Mood changes: Irritability, mood swings, or emotional withdrawal. Loss of motivation: Lacking enthusiasm and feeling like nothing you do makes a difference.
Poor performance: Trouble focusing, remembering details, lacking creativity, taking much longer to finish basic tasks, or making decisions. Unhealthy coping mechanisms: Suppressing emotions or disengaging from responsibilities. Relying more on food, alcohol, or other substances to get through the day.
Withdrawal: Isolating yourself from social activities and avoiding the study in responsibilities. How to cope with exam burnout and manage exam stress. The important thing here is early identification, there are plenty of simple ways to cope and get back on track. Do not panic!!
Take proper breaks: Plan proper short breaks during study sessions and give yourself full days off when needed. Rest helps your brain work better.
Talk to someone: Chatting with a teacher, parent, friend or counselor can lighten your mental load.
Stay active: A quick walk or some stretching resets your mind and boosts mood. Prioritize sleep: Aim for 7-9 hrs. of sleep a night to improve focus and memory. Eat balanced meals: Fuel your brain with regular meals, plenty of fruits, vegetables, and slow-release carbs. Also keep hydrated. Be kind to yourself: You don’t have to be perfect, doing your best is good enough.
Cheers. Stay healthy, clean and of sound mind.
Letshsego Lovedelia Benjamin is a highly qualified Health and Wellness practitioner who holds a Bachelor of Social Science (B. Soc. Science)
Her extensive medical background is anchored by foundational qualifications in General Nursing and Midwifery. Additionally, she has earned advanced specialized diplomas in Community Health Nursing, Psychiatric Nursing, and Occupational Health Nursing.
Contacts email: letshego.benjamin@gmail.com