I remember the days when I was drowning in a sea of assignments and deadlines. I was a student then, and I thought I could power through everything with sheer willpower. I ignored the signs of burnout until it was too late. My grades suffered, and I ended up in the hospital with severe anxiety. If only I had known then what I know now about taking care of my mental health.
Recognize the Signs of Stress and Burnout
Just like me, you might be so caught up in your work or studies that you ignore the warning signs. But it’s important to recognize when you’re feeling overwhelmed. Here are some signs to look out for:
- Physical signs: Headaches, fatigue, changes in appetite or sleep patterns.
- Emotional signs: Feeling anxious, irritable, or helpless.
- Behavioral signs: Withdrawing from social activities, procrastinating, or using unhealthy coping mechanisms.
I wish I had paid attention to these signs when I was studying for my final exams in May 2019. I was sleeping only 4 hours a night and skipping meals. By the time exams were over, I was exhausted and my immune system was shot. I ended up with a severe cold that kept me bedridden for a week.
Create a Routine and Set Boundaries
One of the best things I’ve learned is the importance of a daily routine. It might sound boring, but it’s a lifesaver. Having a routine helps you stay organized, reduces decision fatigue, and gives you a sense of control.
Here’s an example of a simple routine you can follow:
- Wake up at the same time every day.
- Exercise for at least 30 minutes.
- Work or study for a set number of hours.
- Take regular breaks.
- Eat healthy meals at regular intervals.
- Wind down with a relaxing activity before bed.
- Go to bed at the same time every night.
Setting boundaries is just as important. Learn to say no to extra work or commitments when you’re feeling overwhelmed. It’s okay to focus on your mental health.
Practice Mindfulness and Self-Care
Mindfulness is about being present in the moment and acknowledging your feelings, thoughts, and bodily sensations. It’s a powerful tool for managing stress and anxiety.
Here are some mindfulness techniques you can try:
- Meditation: Spend 10-15 minutes a day meditating. There are plenty of apps and online resources to guide you.
- Deep breathing: When you’re feeling stressed, take a few minutes to focus on your breath. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.
- Yoga: Yoga combines physical postures, breathing exercises, and meditation. It’s a great way to reduce stress and improve flexibility.
Self-care isn’t just about bubble baths and face masks. It’s about taking care of your physical, emotional, and mental health. This could mean going for a walk, journaling, or spending time with loved ones.
Seek Professional Help When Needed
There’s no shame in seeking help from a mental health professional. In fact, it’s one of the bravest things you can do. A therapist can provide you with the tools and strategies to manage your mental health.
If you’re feeling overwhelmed, don’t wait to seek help. Here are some signs that it might be time to talk to a professional:
- Your symptoms are interfering with your daily life.
- You’re feeling hopeless or helpless.
- You’re having thoughts of self-harm or suicide.
- Your relationships are suffering.
I wish I had sought help sooner. I might have avoided the hospital visit and the weeks of recovery that followed. But I’m glad I got the help I needed in the end. It made a world of difference.
Remember, taking care of your mental health isn’t a luxury, it’s a necessity. It’s not a sign of weakness, it’s a sign of strength. So start taking small steps today to focus on your mental health. You deserve it.
