Rizal Technological University

College of Education

Understanding the Self

 Rizal Technological University
College of Education

Understanding the Self

Module 1: Burnout

Authors:
Garciano, Trixie
Cabang, Romilyn
Camposano, Shane
 LEARNING OBJECTIVES

At the end of the module, the students are expected to:

Recognize and define academic burnout.

Know the different stages of burnout.
Know the different ways to prevent academic burnout and its causes.

INTRODUCTION
We all know the importance of maintaining good mental health and treating any mental
health issues in order to stabilize healthy behaviors, emotions and thoughts. Focusing on
mental health care increases productivity, boosts self-esteem, and strengthens
relationships with others.You can judge and think of your mental self. Keep in mind that
our mental selves are one of the pillars of our identities since our thoughts have an
impact on the way we act and behave. "A man is merely the product of his thoughts and
what he thinks, he becomes," said Mahatma Gandhi.

Our thoughts make up the mental self on the surface, while our beliefs, aspirations,
values, and objectives make up the mental self on a deeper level. Our opinions and
convictions about things that we believe to be true despite the absence of evidence
comprise our belief. Our internal beliefs about what is essential and significant in our
lives are reflected in our values. Our early childhood thoughts are the foundation for our
beliefs and values. This module aims to educate students about the importance of
mental health in addition to physical health. Keep in mind that ignoring your mental
health is like ignoring your body's most important organ.
TABLE OF CONTENTS

Introduction
Learning Objectives
Pre-assessment
Activity
Burnout
3 types of burnout
12 stages of burnout
Academic burnout
Common College burnout signs
Causes of Academic burnout
Student burnout symptoms
Steps to address student burnout
Preventing student burnout
Recovering from burnout
Tips to Avoid Burnout in College
3 Ways to Cope With Student Burnout
Set SMART Goals
Avoid Burnout
Mastery Assessment
Word list inside the topic
PRE-ASSESSMENT
Multiple Choice. Choose the best answer. Write the letter of your answer on a
separate sheet of paper.

1. Who created the word ‘burnout’?

A. Erik Erikson
B. Carol Dweck
C. Herbert Freudenberger
D. Harry Harlow

2. The following are examples of College burnout signs, EXCEPT:

A. School absence
B. Gaining or losing weight
C. Poor academic performance
D. Has enough time to sleep and go out with friends

3. There are 3 types of Burnout. EXCEPT:

A. Overload Burnout
B. Under-Challenge Burnout
C. Exercise Burnout
D. Neglect Burnout

4. “Burnout is a condition of extreme and protracted stress-related emotional,

bodily, and mental depletion.”

A. True
B. False
C. All of the Above
5. “Only college students can feel burnout.”

A. True
B. False
C. All of the Above

ACTIVITY
> In a sheet of paper, write the things that you want to achieve, let go, and aim
for the next 5 years and create a timeline to when and to whom you want to
achieve the things you wrote, and you will be given 30 minutes to finish that task,
answer as honestly as possible.
 Burnout is a condition of extreme and protracted stress-related emotional,
bodily, and mental depletion. It happens when you experience emotional
exhaustion, overwhelm, and an inability to handle ongoing expectations. You
start to lose the enthusiasm and drive that initially motivated you to accept a
particular role as the stress mounts. Herbert Freudenberger, an American
psychologist, created the word "burnout" in the 1970s.

3 TYPES OF BURNOUT

We have three (3) types of burnout which are the Overload Burnout,
Under-Challenge Burnout, and Neglect Burnout.

Overload Burnout
- Overload burnout happens when you labor longer and harder to succeed,
frequently at the expense of your health and a personal life. The majority of
individuals are familiar with this sort of burnout, which is also the most
typical. Additionally, it frequently affects devoted workers who feel
compelled to labor at an unsustainable rate. They exhaust themselves
both physically and mentally as a result of this.

Ways to address the Overload Burnout

First, it’s important to develop stronger emotion regulation skills, such as
naming and processing your emotions and reframing negative self-talk.
Second, it’s crucial to separate your self-worth from your work.
Strive to diversify your identity — to create self-complexity — by investing
in different areas of your life beyond work or school.

Under-Challenged Burnout
 - You might be shocked to learn that doing too little might lead to burnout.
Burnout caused by inadequate challenge could be viewed as the opposite
of overload. It happens when you're bored and uninspired by your work,
which undermines motivation. Burnout caused by not being sufficiently
challenged might make a person feel undervalued and irritable because
there aren't many prospects for advancement or meaningful connections
with leadership or coworkers in their current position.

Ways to address the Under-Challenge Burnout

When you’re demoralized, it can be hard to care about much of anything.
Lower the stakes by simply exploring your curiosities. Set a goal to learn a
new skill in the next 30 days to kickstart your motivation.
Start small and don’t overwhelm yourself. Perhaps you spend an hour or
two a week learning to code or devote 20 minutes a day practicing a new
language.

Neglect burnout
- The worn-out subtype of burnout is the last one. Because it can happen as
a result of feeling helpless in the face of difficulties, this condition is also
known as neglect burnout. Neglect burnout happens when you don't have
enough organization, direction, or direction at work. You might have trouble
keeping up with requests or generally feel unprepared to live up to
expectations. This may cause you to feel incompetent, impatient, and
hesitant over time.

Ways to address the Neglect Burnout

Find ways to regain a sense of agency over your role.
Try creating a to-don’t list.
Look for obligations you need to say “no” to all together and hone the skill
of setting stronger boundaries.
A great place to start is by identifying situations where you feel an intense
sense of resentment.
12 STAGES OF BURNOUT

There are 12 stages of burnout, and these are

Stage 1: You feel there is a strong need to prove yourself.

Stage 2: You keep working harder and harder to achieve this.
Stage 3: You begin to neglect your own needs more
Stage 4: You are conflicted and blame others for the situation.
Stage 5: You change your values to focus on work more.
Stage 6: You deny the problems that arise due to work stress.
Stage 7: You withdraw from social life and your family as well.
Stage 8: Your behavior changes which upsets your loved ones.
Stage 9: Depersonalization happens, you do not feel like yourself.
Stage 10: You feel empty and numb, substance abuse can occur.
Stage 11: You feel depressed, lost, and completely exhausted.
Stage 12: You mentally and physically collapse, full burnout.

Academic Burnout

What is Academic Burnout?

Academic burnout is a serious disorder that entails more than just being
exhausted after a late-night study session or frustrated after spending all day
working on a project. Academic burnout is a prolonged period of mental,
emotional, or physical tiredness followed by diminished motivation, poor
performance, and unfavorable attitudes toward oneself and others. While the
term "burnout" has come to be loosely connected with feelings of stress and
exhaustion, academic burnout is a more specific condition.

Common College burnout signs

A college student who is burnt out may feel detached from their studies,
display a lack of motivation, and find themselves skipping classes or failing to
turn in assignments. Because being a college student for many people is the
same as having a full-time job, college burnout frequently resembles what an
adult experiences with job burnout.
College burnout manifests as:

● Extreme mental tiredness or exhaustion on both a physical and emotional

level
● Increased consumption of alcohol and other drugs and other substances
● Having little interest in activities and feeling uninterested
● A poor academic record
● School absences
● Connecting with teachers and/or other pupils is difficult.
● Depression
● Anxiety
● Lack of feeling or indifference
● Absence of enthusiasm or drive
● Gaining or losing weight
● Having trouble unwinding or sleeping

CAUSES OF ACADEMIC BURNOUT

Learning has a lot of responsibility, and because of that it sometimes

causes the students to feel academic burnout. These are the things that cause
the learners to feel academic burnout.

● Plies of school works

● lack of sleep
● Poor eating habit
● Concurrent family demands
● Limited or no physical exercise
● Poor time management
● Unrealistic goals
Student Burnout Symptoms

1. Exhaustion
Exhaustion is a state of excessive fatigue that can be brought on by
irregular sleeping patterns, a change in routine, or the appearance of a stressor
that can strain our physical, mental, and emotional capabilities.

2. Decreased Productivity
Decreased Productivity is a symptom of student burnout that affects the
productivity of the student in terms of:
Total absent-mindedness
Lack of motivation
Reduced attention span
Incapability to meet important deadlines
Incapability to concentrate on school or lectures
Feeling bored or uninterested in aspects of school or areas of leisure that you
used to enjoy

3. Cynicism
Cynicism refers to the idea that others are not sincere and are just
interested in themselves.

Ways to Cope With Student Burnout

1. Schedule Enjoyable Activities

Not just on the weekend, either! You'll feel more inspired to start your
school days if you fill your calendar with activities you enjoy doing throughout the
week.

2. Increase Your Physical Activity

To keep your mind and body active and healthy, try to exercise at least
three times per week, drink enough water, and eat a balanced diet.
3. Spend Some Time Outdoors
Spend some of your free time in some greenery because studies have
shown that being in nature helps lower stress levels.

4. Plan Social Activities

You have a strong support system in your friends and family, but spending
time in enjoyable social settings will also make you happier and give your mind a
breather.

5. Establish Positive Relationships With Your Professors and Fellow

Students.
You won't feel like going to class or study hall is a bother as a result of this.

6. Set Sensible Objectives

And keep them. To stay motivated to meet deadlines, utilize a calendar
and daily reminders.

7. Avoid Putting Things Off or Procrastinating

It can be tempting to put off tasks and projects when you're under stress,
but doing so will only result in a lack of sleep, frustration, and additional stress.

8. Improve Your Time Management Skills

This is essential to ensuring that you meet deadlines, prevent
procrastination, and develop a better relationship with your studies. Here are
some suggestions for enhancing your time management abilities.

9. Take a Step Back

Take a broad view of the situation at your institution. Have you chosen the
right career, institution, or program? Do you need to go in a different way to make
this more in line with your hobbies or career path? Degrees at University of the
People are totally online and flexible, making it simpler to integrate academics
into your existing schedule. Additionally, your tension will decrease knowing that
your approved degree is tuition-free!
10. Work-Life Balance
The importance of work-life balance for workers and students is equal.
Plan a balanced schedule that includes both school and leisure or social
activities. Don't forget to set aside time exclusively for YOU.

PREVENTING STUDENT BURNOUT

Many things we can do to avoid or to prevent academic burnout, here's

some of the things we can do to avoid or prevent academic burnout

● Know the warning signs

● Take care of your physical health
● Take care of your mental health
● Learn to set boundaries
● Don't overcommit
● Power down when possible
● Don't be afraid to see help
● And lastly, don't be afraid to take a break when things get hard, you can
breathe for a while.

Recovering from burnout

Here are ways to recover from burnout:

● Ask for Assistance

● identify Symptoms
● Avoid Ignoring
● Reduce Stress
● Making Significant Changes
Tips to Avoid Burnout in College

1. Focus on Time Management

Focusing on time management is good for college students as students in
college frequently take on large projects or ambitious side occupations without
considering the necessary time into consideration.

2. Prioritize Sleep and Exercise

Exercise and sleep are important components of a healthy daily routine
that can help prevent and manage burnout, especially for college students. For
exercising, you don’t have to become a powerlifter instead, you can just do any
activity you like and keep your body moving. While prioritizing sleep, a dark and
quiet environment when you are resting, consistent sleep rituals, and putting
down the electronics can all help improve sleep quality.

3. Set Reasonable Goals

Overcommitting leads to stress. Setting ridiculous goals also counts.
Stress can be reduced by setting goals that are realistic. Set more reasonable
goals than impossible ones that you know you have a slim chance of achieving.

4. Make Time for Fun

College involves more than just academics; they are merely one aspect.
Set aside work even just for a little time to have fun with family and friends. Have
a break from the stress of your academics and don’t mind it for a while so that
you can return with your mind being refreshed.

5. Ask for Help

Most college students burn out, so it's important to learn how to ask for
assistance. That may mean relying on acquaintances going through comparable
hardships or approaching your family. Asking for extensions from your professors
may also help.
Set SMART Goals
By defining these parameters in relation to your goal, you can be sure that
your goals can be attained in a set amount of time.

S Specific. Know what exactly you want to achieve.

M Measurable. Know how you will know that you have achieved the
goal.

A Achievable. Know if the goal is possible to achieve.

R Realistic. Know if is it a realistic goal to achieve.

T Time-Bound. Know when you want to achieve it.

Mastery Assessment
> Make a 5-7 minute video vlog after the discussion about how you deal
with, avoid, or recover from burnout and what causes it. Answer the question,
"Why does recognizing my stressor essential? " at the conclusion of the film.

WORD LIST

1. Burnout
2. College 7. School 11.Motivation
3. Academic 8. Neglect 12. Mental
4. Stress 9. Overload 13. Management
5. Work 10. School 14. Life
6. Student 15. Emotional

REFERENCES
● Rockwell, L. (2022, January 4). College Burnout: Symptoms, Causes, & How to
Deal With It. Choosing Therapy. Retrieved December 24, 2022, from
https://www.choosingtherapy.com/college-burnout/
● Smith, M., Segal, J., & Robinson, L. (2022). Burnout Prevention and Treatment.
HelpGuide.org. Retrieved December 24, 2022, from
https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm
● Khan, I. (n.d.). Academic Burnout: How to Prevent it and What to Do | UoPeople.
University of the People. Retrieved December 24, 2022, from
https://www.uopeople.edu/blog/what-is-academic-burnout/https://hbr.org/2022/08/
3-types-of-burnout-and-how-to-overcome-them
● O’Connor Professional Group. (2021, December 19). Academic Burnout: What it
is, How to Avoid it, and How to Recover from it.
https://oconnorpg.com/blog/academic-burnout/
● Staff, T. (2022, August 31). How To Avoid Academic Burnout In College.
TheBestSchools.org.
https://thebestschools.org/magazine/how-to-avoid-burnout-in-college/
● Tips for Preventing Student Burnout – Florida National University. (2019, August
20). https://www.fnu.edu/tips-preventing-student-burnout/