Student Burnout: What does Science say?
Authors: Esther Trautmann, Emma Arnell, Gabrielle Ortega-Muir, Mara-Sorina Haiduc, Isabella Hietavirta
Blog post description: In this blog post, students at the University of Helsinki share information about burnout prevention based on what they learned in a course about Neuroscience in Education. They aim to address some common myths and help fellow students make informed decisions about their health to feel their best and live student life to the fullest!
Table of Contents
What is burnout?
But… is burnout even “real?”
Nutrition: Do I really need to eat breakfast?
Exercise: Do I really need to take 10,000 steps a day?
Sleep: Do I really need to put my phone away?
What is burnout?
The World Health Organization (WHO) recognizes burnout as a syndrome and as an “occupational phenomenon” (2019) that involves exhaustion, cynicism related to one’s occupation, and worsened performance. For a student experiencing burnout, the syndrome can become visible if, after a period of chronic stress, they begin:
struggling to focus because of their exhaustion
losing interest in subjects they were once passionate about, or
dropping out altogether (Asikainen et al., 2022).
Unfortunately, burnout in students is rather common. Previous studies have shown that 27% - 75% of all students show symptoms of burnout (Liu et al., 2023).
You have probably heard plenty of advice about how to prevent burnout, such as “get more sleep,” “take 10,000 steps a day,” or “don’t skip breakfast.” But where do these pieces of advice come from? And do you really need to take 10,000 steps every day?
In this blog post, we aim to share information about burnout prevention based on what we learned in our Neuroscience in Education course. We hope to help debunk some common myths and help students make informed decisions about their health so that they can feel their best and live student life to the fullest!
Disclaimer: this blog post is for information purposes only and is not medical advice.
If you are struggling with burnout, you are not alone– and professional help is available. Here in Helsinki, students can contact the Finnish Student Health Service (FSHS) at https://www.yths.fi/en/services/mental-health-treatment-model-involving-different-levels/. An English-language phone line for crisis situations is available also to non-students: call 09 2525 0113 on Mon, Tue at 11-15, Wed at 13-16 and 17-21, Thu at 10-15. The phone line is managed by Mieli: https://mieli.fi/en/support-and-help/
But … is burnout even “real?”
While burnout is not classified as a specific medical condition, anyone who has experienced it will tell you that it is, unfortunately, “real.”
In addition to negative school- or job-related outcomes, burnout can have negative effects on the brain, especially in areas involved in regulating emotions, attention, memory, and decision-making. Specifically, chronic stress and burnout can lead to:
Dysfunction of the stress system in the body, which includes the hypothalamus, the pituitary gland, and the adrenal glands.
These organs produce hormones such as cortisol that help the body cope with stress. However, when the stress is too intense or prolonged, it can lead to imbalances in cortisol and other chemicals in the brain. This can damage the brain cells and impair their communication, resulting in depression, anxiety, insomnia, and cognitive decline (Khammissa et al., 2022).
Decrease in gray matter volumes
Gray matter contains most of the brain’s neurons and includes regions involved in muscle control, sensory perception, memory, emotions, and speech (Bennett & Lagopoulos, 2018). All of these can be affected by burnout.
Enlargement of the amygdala
The amygdala is the part of the brain responsible for our “fight-or-flight” response. This enlargement, coupled with the weakening of the prefrontal cortex, can lead to a cycle of increased emotional reactivity, reduced cognitive control, and impaired coping skills, further exacerbating the symptoms of burnout (Savic, 2015).
Nutrition: Do I really need to eat breakfast?
Chronic stress can increase the body’s metabolic needs and increases the use and excretion of many nutrients. If you don’t eat a nutritious diet, a deficiency may occur (Abid et al., 2022).
A deficiency in any of the following may perpetuate burn-out by worsening symptoms: magnesium, zinc, vitamins D, C, E and B complex, tryptophan, calcium, iron, omega 3, probiotics, and polyphenols (Neves et al., 2020).
When people are stressed, it may affect their eating behaviour in two common ways:
Increased cravings of comfort foods high in calories and low in nutrients. This can be harmful as the amount of weekly fast food consumption is positively associated with burn-out risk. This is due to elevated cortisol levels increasing the ghrelin hormone, which increases appetite and lowers the leptin hormone, which promotes feelings of satiety (Verhavert et al., 2020).
Skipping meals or eating less due to not feeling hungry. This is due to adrenaline suppressing appetite during acute stress (Abid et al., 2022).
Although concerning, modifying your food-related behaviour can help reduce your risk of burnout. For example, try eating several healthy meals a week to prevent deficiencies.
Additionally, a diet with sufficient tryptophan and tyrosine may help by regulating levels of serotonin and dopamine, which are lower in people experiencing burnout (Verhavert et al., 2020).
In a nutshell: Avoid skipping meals and aim to eat a balanced diet!
Exercise: Do I really need to take 10,000 steps a day?
University students are at a high risk of burnout because they need to deal with many demands in their everyday lives, like studying, academic performance, workload, competition among peers, etc. (Rosales-Ricardo & Ferreira, 2022).
Fortunately, individuals can decrease their symptoms of burnout by simply moving their bodies more throughout the day. Exercising has a beneficial impact not only on our overall physical health, but also on our mental health (Rosales-Ricardo & Ferreira, 2022). When you work out, your brain releases endorphins which can improve your well-being and help you feel more relaxed (Bailey, et al., 2018). From a neuroscientific perspective, exercise boosts alpha brain waves, promoting relaxation and calmness (Larson, 2019).
Exercise lowers exhaustion risk, anxiety, stress, and depression levels (De Moraes, 2019). Research indicates it improves sleep quality, and uplifts mood (Rosales-Ricardo & Ferreira, 2022).
As a student, you might want to be extra mindful of your exercise routine, not only because it helps you feel less burnt out, but also because it can help you focus better on your studies and potentially improve your academic performance (Sng, et al., 2018).This can be attributed to a rise in brain volume, particularly in the gray matter of the prefrontal and temporal regions, along with an increase in white matter (facilitates communication between gray matter regions) (Alosco, et al., 2013).
Experiencing burnout symptoms? Opt for aerobic exercise. It reduces emotional fatigue, promoting happiness (Banda et al., 2023). Aerobic exercise boosts oxygenation in the prefrontal cortex, enhancing reasoning and decision-making (Hillman et al., 2008).
University students, often desk-bound indoors, benefit from outdoor exercise (Bailey et al., 2018). Natural settings positively impact our physical and mental health, reducing stress and depression, enhancing work performance and energy levels (Bailey et al., 2018; De Moraes, 2019).
In a nutshell: You're not obligated to reach 10,000 steps every day, but it's strongly recommended to engage in moderate-intensity aerobic exercise for 20 to 40 minutes daily (World Health Organization, 2022).
Do you struggle to include more physical activity into your routine due to lacking motivation or financial reasons? Then these tips might be for you:
Find someone to exercise with. Peer support can increase your motivation (Briggs, et al., 2022).
Use the sports opportunities that your university offers as they are often more affordable.
Apps and internet websites, such as YouTube, allow you to exercise comfortably at home (Sultoni, et al., 2022).
Wearable devices with activity trackers, such as Misfit, Jawbone UP, Fitbit can help you keep an overview of your physical engagement.
Include daily physical exercise into your routine by replacing taking the elevator or escalator with taking the stairs.
A stroll or proper workout outdoors is easily accessible and can be done almost anywhere, even during travels.
(Page, 2021)
Do I Really Need to Put My Phone Away?
Navigating Sleep, Burnout, and the Endless Scroll
Sleep is crucial for thinking, emotions, and learning. Sleep deprivation negatively impacts memory, particularly working memory, which relies on healthy collaboration between the prefrontal cortex and hippocampus. Different sleep stages, like slow-wave and REM sleep, enhance memory consolidation. Slow-wave sleep integrates new memories, while REM sleep strengthens them, optimizing overall memory function. (Diekelmann, S., & Born, J., 2010) So, for students already stressed about exams, pulling all-nighters won't do them any favors.
When we don't get enough sleep, our bodies and minds cannot function at their best. This can lead to several negative consequences, including:
Reduced cognitive function: Difficulty concentrating, remembering information, and making decisions.
Decreased motivation and productivity: Feeling tired and sluggish throughout the day, impacting university work and other responsibilities.
Increased emotional vulnerability: Experiencing more irritability, anxiety, and mood swings.
Weakened immune system: Becoming more susceptible to illness and infection. (Allen et al., 2021; Scott & Woods, 2019)
These negative consequences of sleep deprivation can further contribute to symptoms of burnout (Scott & Woods, 2019).
How Cell Phone Usage Keeps Us From Sleeping and Sleep Deprivation Leads to Burnout
The blue light emitted from phone screens can suppress melatonin production, a hormone that helps regulate sleep (Šmotek et al., 2020). This disruption in melatonin production can make it harder to fall asleep and stay asleep throughout the night.
Exposure to screens and checking social media in the evening and night can negatively impact sleep quality and daytime functioning. Longer screen exposure is associated with increased sleep inertia (feeling groggy in the morning) and poorer overall sleep quality (Šmotek et al., 2020).
Sleep displacement happens when screen time directly replaces sleep time and disrupts circadian rhythms. Our phones' constant notifications and stimulation can activate our brains and increase alertness, hindering the transition to sleep. This can lead to sleep deprivation, which can worsen depressive and burnout symptoms, which further contribute to sleep problems (Maurya et al., 2022; Evers et al., 2020).
Burnout can then lead to more social media use. If you are struggling with your mental health, you may be more likely to use social media to cope with stress or boredom (Evers et al., 2020).
In a nutshell: Social media use disrupts sleep, which fuels school burnout and worsens sleep, creating a vicious loop (Evers et al., 2020).
Tips for University Students to Cut Down on Screen Time and Maximise Sleep
While putting your phone away completely might seem unrealistic, adjusting your habits can significantly improve your sleep quality and overall well-being. Here are some actionable tips:
Utilise apps or built-in features on your phone to limit your time on specific apps or social media platforms. (Evers et al., 2020).
Create a bedtime routine: Establish a relaxing routine that does not involve screens, such as taking a warm bath, reading a book, or listening to calming music (Šmotek et al., 2020).
Charging your phone in another room overnight can help avoid the temptation to check it in bed (Maurya et al., 2022).
Turn off notifications for non-essential apps and social media platforms (Scott and Woods, 2019, p. 141).
Enable blue light filters on your phone and computer screens. (Šmotek et al., 2020).
Conclusion
When it isn’t possible to reduce one’s workload, the demands related to studying can feel impossible to meet– especially for those who struggle with perfectionism. Luckily, small changes can make a big difference in students’ ability to cope with stress.
Incorporating healthy habits into your daily routine, such as eating nutritious food, moving your body, and sleeping well, can help prevent student burnout. Remember to be kind to yourself– aim for progress, not perfection! Even small steps towards feeling better can lead to a more fulfilling and joyful life. If you need more support, don't hesitate to reach out to your support network and to a psychologist or other healthcare professional. You deserve to feel your best!
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Images from Canva and Pixabay
About the authors
Mara
Mara-Sorina Haiduc is a first-year Changing Education Master’s student at the University of Helsinki. In Romania, she obtained her national teaching certification, which motivated her to continue her undergraduate studies in the education field. She is interested in research related to teacher training, its importance and efficiency in today’s education systems.
Gabrielle
Gabrielle Ortega-Muir is a first-year Changing Education Master's student at the University of Helsinki. She received a Bachelor of Science in Education from the University of Maryland College Park and is now recognized as a Nationally Board Certified teacher in the United States. Her interests include classroom management, trauma-informed teaching, behavior intervention systems, and the science of reading and learning.
Esther
Esther Trautmann is a first-year Changing Education student with a background in language teaching. Originally from Germany, Esther has lived and worked in multiple countries and through her international experience has developed a passion for social justice education and topics related to diversity and equity in education.
Isabella
Isabella Hietavirta is a third-year student in the Molecular Biosciences bachelor program at the University of Helsinki. She is interested in personalised medicine, neuroscience, behavioural interventions, and innovation.
Emma
Emma Arnell is a first-year student in the Changing Education International Master’s program at the University of Helsinki. Before coming to Finland, she obtained a Bachelor of Science with a “Global” designation and a minor in Education from McGill University in Canada. She is interested in research about higher education, science communication (especially about biomedical topics), and internationalisation.
Key words: Burnout, neuroscience, sleep, nutrition, exercise