How to Handle Burnout

Burnout is a common challenge when preparing for a demanding exam like the Applied Knowledge Test (AKT) or your registration exams. It can affect your motivation, energy, and ability to retain information. Here are some strategies to help you manage and prevent burnout during your exam preparation:

1. Set Realistic Goals

One of the main causes of burnout is setting overly ambitious study targets. Break your study plan into smaller, achievable goals. Instead of focusing on the entire syllabus at once, set daily or weekly targets that feel manageable. This will keep you motivated without overwhelming yourself.

Tip: Use the SMART goal framework—goals should be Specific, Measurable, Achievable, Relevant, and Time-bound. For example, “Today, I’ll complete 20 questions on cardiovascular conditions and review all explanations.”

2. Take Regular Breaks

Studying for long hours without rest can quickly lead to burnout. Implementing breaks can significantly boost productivity and prevent mental exhaustion. Try the Pomodoro technique:

  • Study for 25-30 minutes.
  • Take a 5-minute break.
  • After 4 cycles, take a longer 20-30 minute break.

Breaks allow your brain to recharge and improve focus when you return to studying.

3. Vary Your Study Methods

Using the same study method can become monotonous and mentally draining. Mix up your preparation techniques:

  • Alternate between practicing SBA questions, reading, watching educational videos, or reviewing notes.
  • Use flashcards or mind maps to engage different parts of your brain.

Changing up your routine makes studying more dynamic and less tedious, reducing the likelihood of burnout.

4. Incorporate Physical Activity

Physical activity is one of the best ways to reduce stress and refresh your mind. Exercise helps release endorphins, which improve mood and energy levels. Even a 15-30 minute walk, stretching session, or quick home workout can make a huge difference. Schedule movement breaks into your study routine to keep your body and mind energised.

5. Sleep Well

Poor sleep is directly linked to burnout. While it can be tempting to sacrifice sleep for extra study time, this can backfire by reducing your cognitive function and ability to retain information. Aim for 7-9 hours of sleep per night to ensure your brain has time to recover and consolidate what you’ve learned.

Tip: Avoid studying right up until bedtime. Instead, try reading or doing something relaxing to wind down before sleep.

6. Stay Connected

Isolation during study periods can contribute to feelings of burnout. Stay connected with friends, family, or study groups for support. Talking to others can help you decompress and keep your perspective in check. Sometimes sharing your experiences with others going through the same process can be reassuring.

7. Practice Mindfulness or Meditation

Incorporating mindfulness practices into your routine can help reduce stress, increase focus, and prevent burnout. Mindfulness encourages you to stay present, calm your thoughts, and reduce anxiety. Even 5-10 minutes of deep breathing, meditation, or mindful journaling can improve your mental clarity.

There are many apps like Headspace, Calm, or Insight Timer that offer guided meditations for stress relief and focus.

8. Take a Day Off

If you’re feeling completely overwhelmed, taking a full day off might be necessary. It’s okay to step back from studying for a day to reset your mind. Engage in something you enjoy, like a hobby or spending time outdoors. Often, after a full day of rest, you’ll return to your studies feeling refreshed and more motivated.

9. Stay Hydrated and Eat Well

Physical health impacts mental health. Drinking enough water and eating a balanced diet can help sustain your energy levels throughout the day. Try to incorporate foods rich in omega-3 fatty acids (like fish and nuts), fruits, vegetables, and whole grains, as they support cognitive function.

10. Be Kind to Yourself

It’s easy to get frustrated if you don’t meet a study goal or make mistakes. However, being overly self-critical can accelerate burnout. Remind yourself that progress is the goal, not perfection. Celebrate small victories, whether it’s mastering a difficult topic or completing your daily question target.

Tip: Consider keeping a study journal to track your achievements, reflect on challenges, and encourage self-compassion.

11. Seek Support If Needed

If burnout becomes severe, don’t hesitate to reach out for professional help. A tutor, counsellor, or academic coach can help you manage stress, develop a realistic study plan, and provide support through tough times.

In Summary:

To prevent and handle burnout:

  • Set manageable goals and take regular breaks.
  • Vary your study methods and incorporate physical activity.
  • Prioritise sleep and self-care.
  • Stay connected with others for support.
  • Practice mindfulness and don’t hesitate to take a full day off if needed.

Remember, taking care of your mental and physical health is just as important as studying. Preparing for exams is a marathon, not a sprint, and pacing yourself will lead to better long-term success.

Signed,

Best