How to Avoid Burnout

Emily Wolf
Sep 22
3 min read

Burnout, unlike popular opinion, is not a flex of hardwork. In fact it is quite the opposite. The World Health Organization classifies this phenomenon as an occupational phenomenon that shows up as 3 major consequences: energy depletion, mental distance or cynicism, and reduced efficacy. Across the health care journey, not only during medical school, burnout is outlandishly common. A study done as a meta-analysis sampled and concluded that one out of every three medical students reported feelings of burnout or near that level. Shockingly, this is only the individuals that are currently in medical school, not including those who have already graduated or other health care avenues.

However, there is no single life hack to this phenomenon. The highly regarded United States of America Surgeon General’s plan of action highlights five essentials that keep employed individuals outside the danger zone of burnout: protection from harm, connection and community, work-life harmony, mattering at work, and opportunity for growth. While these tips and the government’s article are biased towards people working white collar jobs, such as corporate, these can be applied almost seamlessly to students and pre-health care life too. One of the many reasons individuals refuse to work in health care is the field’s questioning of one's discipline. These individuals are not wrong to fear this as many health care professionals and even students face long hours, emotionally charged situations, exposure to death, and high stakes. Therefore, it is evident that we must take it upon ourselves to devise a plan smart enough to lessen these harsh realities.

As teenagers and young adults, sleep is often overlooked and sometimes seen as a “flex” to not partake in it. However, as many know, our bodies are still growing and therefore we require 8-10 hours of sleep in order to repair, rest, and be ready for the next day. Yet, about 73% of United States high school students fall short on school nights, which is tied to worse attention and academic outcomes. In order to fix these issues, set a consistent window, and keep late-night screens out of the bedroom. Treat sleep as the foundation, because it absolutely is. Additionally, before big competitions like during our Indiana SLC, schedule lights-out challenges with your chapter to make sure your team is absolutely well-rested to maximize your competitive advantage.

Another tip is to incorporate micro-breaks in your day-to-day schedule. Short, intentional breaks, like a couple minutes, have been proven to extend your productivity. Backing this up is the 2022 meta-analysis which found micro-breaks tend to reduce fatigue and boost well-being. They recommend trying the 20-20-20 reset method. Essentially they advise individuals to stand up, look 20 feet away for 20 seconds, and inhale slowly for 20 counts or 20 seconds. As a chapter advisor this can be great to add to your reminders for your members. Advise them to incorporate this method while studying for competitive events or even in their daily life!

Many people like to stay to themselves or are just extremely shy, however isolation feeds burnout but peer support can counter it. For example, residency programs that introduced structured peer support programs reported a proven trend of improvements in well-being and reduced burnout symptoms, proving the power of a strong community. This simple principle applied to individuals' lives is guaranteed to warrant change! However, boundaries to set limits are absolutely needed. For example, clinicians trained to set healthy workplace boundaries reported better ability to prioritize health and the individual's needs. The same principle can be applied to student leaders and even students who juggle coursework, clubs, and jobs. It’s absolutely okay to establish time periods when you silence notifications and open up free time availability in your calendar, and, in fact, this behavior is encouraged when taking a look back at the tip to incorporate breaks in one’s day to day life. Some countries even have a formal “right to disconnect” after hours policy.

Last but not least, ask for help early. Burnout gets stickier as time goes on. It’s like the saying you’re digging your hole deeper, and in this context, as time goes on it gets extremely difficult to get back to where you were. However, this is not some terrifying permanent loss, there are countless ways to get help. One major factor is asking those you trust, like your advisor, coach, counselor, or any other trusted adult. Additionally, leaders can pave the way by sharing resources at your chapter meetings and reminding members that mental health support is the glue that holds our society strong, not a weakness.

If you remember one thing, make it this: protect your capacity on purpose. Use these tips given in order to fully maximize your potential and make yourself proud. Sleep like it’s practice and be grateful for even the luxury of a peaceful night's rest!!