It's ok to take a break: How to handle a burnout as a teen
- Selena Li
- 25 minutes ago
- 3 min read
If you’re reading this, you may be or may have experienced the feeling of burnout. No matter school stress, extracurriculars or other reasons, burnout is a common experience in teens after mountains of stress pile on each other. You may feel overwhelmed or exhausted either mentally or physically, or even both. In order to overcome burnout, it’s essential to know it's ok to take a break. This blog will help you learn how to handle burnout like a pro!
Make a schedule
One of the major reasons for burnout is the feeling of work stacked up on top of each other. This can make you feel overwhelmed and not know where to start. Making a schedule can help you organize your thoughts and see more clearly what you need to have done, as well as how much time is required for each activity. You may realize after making a schedule that the 4 assignments you had wouldn't take up as much time as you thought they would!
To make a schedule, break your big tasks into smaller steps and plan the amount of time needed for each. List out your extracurriculars, homework, and other tasks like dinner. Don't forget to give yourself some time for breaks and to take a breath. You don't need to plan a study session for 2 hours straight. Be sure to make room for 15-minute breaks around every 30-minute mark. Not only will this help you catch your breath, but it will also improve your work efficiency by clearing your mind.
Prioritize sleeping
As simple as it sounds, sleeping is crucial when it comes to handling burnout and, overall, an important aspect of your daily life. Sleep is often seen as the least of priorities for any teen with a busy schedule and is overlooked as one of the root causes for burnout. When you're sleep deprived, your body and brain start running on empty, draining your mental health, which may impact your performance on tasks you're trying so hard to balance. The average teen needs around 8-10 hours of sleep per day. Some ways to maintain a steady sleep schedule is:
Put the phone down 30-60 minutes before bed - Blue light from the phone may harm your brain's sleep rhythm
Skip coffee/energy drinks late in the day - Try green tea or matcha instead. They're lower in caffeine, perfect if you need an energy boost late in the day.
Set a consistent bedtime - Sleeping consistently at the same time will tell your brain when it's time to take a break.
Go outside / take a walk
Burnout may feel suffocating, like you're trapped in a cage. Going outside and taking a breath of fresh air can relieve you from this stress. Maybe taking a jog around your neighborhood or even swinging on the swings at a playground will help you clear your head. Any physical activity can help your body produce endorphins, which are your brain's natural stress relievers. Being able to get sunlight can also help your body produce vitamin D, which plays a big part in regulating mood. Levels of vitamin D are linked to your everyday mood, impacting how down or happy you feel.
Talk to someone
You may not realize it, but no matter how suffocating burnout feels, you don't have to deal with it alone. Talking to someone about your whereabouts can help you get the bottled-up feelings off your chest. Whether it's your mom, dad, sibling, or a teacher, talking about what you're going through can provide relief and more perspective. Sometimes putting your feelings into words helps ease the load.
Burnout is normal for everyone. It's good to remember to take care of yourself regularly, rest well, and most importantly, remember its ok to ask for help. Not everything in life is about the mile-long to-do list. It's ok to take a break, you deserve it.