Burnout Self-Care for High School Students Can Reduce Stress and Overwhelm

High school is a time of reflection and looking forward. If you are a student, people are always asking about your plans after graduation, even if you are only a freshman. Parents of high schoolers try to help their student manage graduation requirements, extracurriculars, social events, and community service hours.

But high school students can get overwhelmed by pressing requirements, pressure to maintain a certain G.P.A., or the need to do well on standardized tests. Teens’ mental health can spiral if they are not taught how to incorporate burnout self-care.

Burnout Self-Care Tips

Burnout can happen to anyone when you push yourself past your limits with little to no rest to recharge your mind.

Signs of burnout include:

• Waking up exhausted
• Sleep issues
• Appetite changes
• Procrastinating
• Brain fog/inability to concentrate
• Forgetfulness
• Losing interest in things you like to do
• Withdrawing from friends and family
• Drop in grades
• Irritability
• Unexplained body aches or headaches
• Persistent sadness (depression)
• Overwhelming worry or fear (anxiety)

Learning how to avoid burnout means balancing school and activities with rest. The saying “putting your nose to the grindstone” will only carry you so far before your body and mind force you to rest.

The following are several tips for adapting to burnout self-care.

Manage Time

Delayed gratification means working on something with a focused intensity now so that you can play later. For example, it is doing the Chemistry homework before watching the new movie streaming on TV. It is working on a project before playing video games.

If you struggle with concentration, try the Pomodoro Technique. Focus on a task for 25 minutes, followed by a 5-minute break. Repeat the cycle one or two times more, then take a longer break to do what you want, like watching half the movie or playing the game for 45 minutes.

Sleep Is a Must

Burnout self-care includes sleep. It’s tempting to stay up late, chatting with friends, playing games, or binging your favorite series. But your body and mind need time to recover and recharge, and that only happens while you are sleeping. Aim for 8 to 10 hours of sleep nightly.

Stay Active

Exercise provides the body with more than a healthier appearance. Exercise triggers the release of hormones such as serotonin and dopamine, as well as endorphins, which leave you feeling happy and confident.

Teens who exercise and make intentional movement (taking the stairs, walking more) part of their day stay healthier and are less likely to develop physical conditions such as obesity and Type 2 diabetes.

Eat Healthy Following the 80/20 Rule

Eating healthy as a teen doesn’t mean giving up all of your favorite foods or avoiding specific food groups. The 80/20 rule for healthy eating means eating 80% of your meals from whole foods, such as lean protein, fruits and vegetables, whole grains, and healthy fats like nuts and seeds. Then, use the other 20% of your meals and snacks for treats like theater candy or a couple of slices at the pizza party. Balance and moderation are key.

Know When To Say No

Boundaries are important, and learning to set them as a teen is important. Know when to say no to avoid getting stretched too thin. You should have time for school, volunteering, pursuing hobbies and interests, working if you need to, and resting. FOMO (Fear of Missing Out) will pass, and you want to manage your physical and mental health with boundaries to maintain your peace.

Choose Your Friends Wisely

Jim Rohn was a wise motivational speaker who said, “You are the average of the five people you spend the most time with.” Choose your friends wisely. Walk in peace with everyone you can, especially if you are a Christian and follow Christ, but watch for influences that may pull you away from Jesus. If you are involved in a toxic relationship, seek help to learn how to move away from it without hurting yourself.

Practice Grounding Techniques

Grounding techniques help you focus on the present, bringing your mind forward and away from worries. They are helpful during anxiety attacks or feelings of burnout. One of the easiest includes digging your heels into the ground (barefoot, if possible, although not necessary). Another is the 5-4-3-2-1 method. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

Christian Counseling for Teens

Christian counseling for teens is available through virtual and in-person sessions. Whether you are looking for more burnout self-care tips, struggling with anxiety or depression, or need someone to talk with, contact our center today to schedule a session with a Christian counselor.