Burnout is not forever
Yesterday I learned that when people are burnt out, their amygdala enlarges. For non-neuroscientists, here's what that means and why it's important.
The amygdala is the part of our brain that controls our emotional response to stimuli that we perceive as threatening. When the amygdala is functioning correctly, we have appropriate fight, flight, or freeze responses.
However, when we're burnt out, the amygdala is NOT doing its job well. We start to perceive e v e r y t h i n g as threatening. A confrontation? A change in plans? An unexpected meeting with your boss or PI? Our brain now shouts, "DANGER! DANGER!"
At the same time, chronic stress–the precursor to burnout–is affecting the prefrontal cortex. This is the part of the brain that's responsible for helping us learn. Stress makes it harder for us to maintain attention and make new memories.
All this means that when we're experiencing burnout, we struggle to pay attention to the world around us and respond appropriately to daily interactions or outcomes. This is hard for anyone, but it's especially hard for us grad students who are expected to be attentive.
I don't have a cure-all for burnout since I, too, am learning how to come out of a season of pushing myself too hard. But here's some of what I can offer from personal experience and a cursory lit review [spoken like a scholar, amirite?].
1. Evaluate stimuli realistically. This means having a trusted friend or mentor who can help you talk through what you perceive as threatening and remind you that a stressful situation isn't necessarily something to be worried about. They see things clearer.
2. Evaluate your priorities. What matters? Who do you want to be on the other side of your PhD program (or your job)? Are the things you're doing supporting identity development? What can you cut back on so you have more time and energy for the things that matter?
3. Have a routine that includes things that bring you life. Routine keeps you showing up to what's important when you would rather spiral and give up on everything. Life-giving activities reduce stress to allow you to think clearer. Exercise is a great idea. Coffee dates too.
4. Take a step back if you can. Admit that a change in pace or plans is NOT failure. Grad school–and life–are marathons, not sprints. So pace yourself now so you're a whole and healthy person in the long run. Whatever your goals are, burnout is a not justifiable cost.
5. Document your triggers and early warning signs of burnout from this bout so you can better recognize impending burnout in the future. It's okay that you're struggling now. Learn from it so you don't suffer as much later in grad school or your career.
Unfortunately chronic stress, burnout, and mental health concerns are common among grad students. I hope this eases some self-imposed criticism by letting you know that what you're feeling has biological roots. You're not doing anything wrong!
Burnout is miserable, but have hope that this season will end! Take care of yourself. Rest. Learn from what caused burnout and set up an environment for yourself that isn't as stressful. Grad school is hard enough as it is. Be kind to yourself. I'm rooting for you!
