Learning how to avoid burnout now, while you are a student, will not only help you be successful in your graduate program, it will benefit you later on as a clinician. Here are my tips for avoiding academic burnout:
- Don’t overload yourself. If you’ve been out of school for a while, you may want to re-enter the academic world gradually. It is usually recommended that you start with 9 credit hours. If you are not working, you might be able to handle more. All students are different, some can handle full-time work and full-time school, but some can’t. It’s better to start small and build up than overload and fail early.
- Recognize your triggers. Be aware of what situations tend to give you the most stress, and plan accordingly. Minimize stressful activities and/or people. Tell people you’re a grad student with no life (how can they argue with that?) Know how your body reacts to stress, and what your personal warning signs are that you are reaching your limit. Then duck out of whatever you can get out of so you can rest. The last thing you need is an emotional meltdown in the middle of class. Yes, I have seen it happen.
- Understand the challenges of the work. In addition to normal grad school stress, counselors can face emotional challenges. Because counseling work is so personal, it is possible (even probable) that at some point during your education your personal issues will come to the forefront. If this happens, seek help. Most universities provide individual counseling for students- just ask. Seeking help doesn’t make you an unqualified therapist, it makes you a better one. Many programs will actually require you to attend therapy so that you will know what it is like to be a client.
- Take care of your body. Make sure you get proper sleep, nutrition and exercise. It is not selfish to take care of yourself! And the time invested will pay multiple dividends. Start practicing now to establish lifestyle habits that will allow you to enjoy your work for years to come.
- Stay on top of your work. Generally it is better to do a little bit each day rather than waiting until the last minute. Know your deadlines and prepare well ahead of them. That way, if you have an emergency, you won’t fall too far behind. Falling behind creates an additional psychological barrier, creating more stress, making it difficult or impossible to catch up.
- Use university resources! Your professors are there to help. Go see them during office hours and tell them your concerns. Figure out what you need and seek help for it. For example, if you don’t write well, most large universities have a writing center. Help is usually there for the asking. Don’t be shy- you are paying for these services whether you use them or not!
- Don’t try to be perfect. A “done” assignment is better than an assignment you stress yourself out over in an attempt to be perfect. Think of your mental energy as a limited resource, then dole out appropriately. Perfection isn’t necessary.
Yours in the Joy of Knowledge,
Dr. Barbara LoFrisco
