Surviving grad school: Tips to keep you from getting burned out

Overwhelming anxiety from grad school is a problem that almost every student will experience at some point. For those who don’t know how to handle their anxiety, this situation can escalate into a full-scale breakdown. This is why every grad student should know some techniques that they can use to manage their stress and continue focusing on their future.

Find a social outlet

A student’s social life is generally the first thing to go when they are overwhelmed, and this can be an unhealthy situation. Remaining isolated will not only add to your stress, but it could also evolve into depression. Even if it is nothing more than a quick coffee with friends, students must have a weekly social outlet to keep them grounded.

Know when to end your day

Doing important work on little or no sleep is a surefire way to start making careless mistakes. Every student should remain aware of how their body is reacting to the work and make changes as needed. Getting a few hours of sleep before resuming a project the next morning will allow your brain to reset and once again function normally.

Create a budget at the start of each year

Students that are worried about their finances will not be able to focus on their academics, and this is why it is imperative that they create a comprehensive budget at the start of each year. No one wants to get halfway through their semester only to realize that their loans are exhausted, the rent is late, and their credit cards are maxed out.

Find your personal red flags

Catching an anxiety attack in its earliest stages will help you avoid a more severe breakdown later on. As a general rule, mental exhaustion is characterized by chronic fatigue, frequent illnesses, forgetfulness, irritability, and apathy. When you first notice these signs, it is time to start making some lifestyle changes.

Work up a sweat

An exercise routine doesn’t need to involve spending hours in a gym every week. Instead, try to increase your heart rate for just 30 minutes a day doing something that you enjoy. Whether it is walking the dog or heading to the park with friends, 150 minutes of exercise a week can lower stress levels and improve your sleep.

 

With the right tools in place, grad students will be able to identify the signs that they are getting burned out and take steps to avoid a breakdown. Those who are working toward a graduate degree, such as a coaching master degree, can find that they are capable of overcoming the daily stresses of grad school with hard work and perseverance.