Kakpok - Skinny Noodle

How to Deal with Study Burnout

As students in this day and age, it’s quite common for us to juggle rigorous academic responsibilities and overwhelming extracurricular activities. As a result, we might feel burnt out. But what exactly is burnout? 

Burnout is when you feel physically and mentally exhausted as a result of constantly lacking the energy required to fulfill the demands of your studying.

Burnout can be broken down into three parts:

Exhaustion is what causes you to feel tired all the time and unable to concentrate. You could also get sick or have trouble sleeping.

Cynicism or depersonalization is when you feel disconnected from those around you, e.g. your friends and family.

Inefficacy is a decrease in productivity, efficiency, or quality of your work.

How do you know if you have burnout?

Symptoms may vary, but they include:

Being unable to absorb new information

Intellectual exhaustion

Decreasing academic performance and productivity

Feeling like you need to prove yourself

Making yourself work even more, even though you’re exhausted or being unwilling to study further

Neglecting your needs

Long term fatigue

Showing disinterest in things you normally enjoy, e.g. hobbies or friends

Denying that something’s wrong with you (may manifest in the form of aggression)

Avoiding social interaction

Feeling empty and depressed

What can I do to fix it?

Here are some short term solutions for dealing with burnout.

1. Take a power nap Power naps are life changing. They help you recharge your energy and get you ready to start working again. They also improve learning, memory, creativity, alertness, and mood. I would recommend napping for 30 minutes at most, because anything more will lead to a longer sleep session.

Optional: drink coffee before your nap - something that takes a short while to consume like a shot of espresso - so that you’ll feel alert and revitalized afterwards!

2. Take a shower A cold one will wake you up, but a warm one will calm you down. I suggest starting with warm water, then ending with cold water.

3. Exercise Whether it’s playing soccer or doing yoga, the important thing is to get moving! Exercise releases endorphins or happy hormones that help you combat stress.

4. Run a quick errand This will help take your mind off things while also getting something done! You’ll also end up walking, which is technically a form of exercise.

5. Call or visit a friend Sometimes what we’re lacking is social interaction, and hanging out with a friend definitely helps. Whether it’s providing you with a distraction or giving emotional support, your friends are always there to help you. Plus, science has shown that being with friends reduces your cortisol (stress hormone) levels.

6. Eat a snack Preferably a healthy one. Eat something with proteins, vitamins, and fibers to boost your mood. Here’s a list of mood boosting foods.

7. Surf the web This requires A TON of discipline, but it’s definitely a game changer. Surfing the web is one of the most relaxing things you could do. I personally look for a good laugh during my study breaks, so I’d watch a comedy or scroll through memes to get those happy hormones up and running.

8. Do an activity you find interesting, e.g. a hobby We all need happiness in our lives, and our hobbies are perhaps the best way to find that joy. You could sit down with a page turning adventure, or go outside and shoot hoops, or listen to a podcast, or even bullet journal, as long as you’re having a good time.

9. Listen to music Music is one of the ways we gain energy, so I always make time for it during the day. However, you should choose the right music, because not all the music you love is going to make you feel energized. For me, it’s pop punk with hard hitting beats, thundering guitars, and really upbeat, enthusiastic vocals. Some of you might be energized by mellow music with dreamy vocals that make you feel like you’re floating in the clouds. If you choose the wrong music, you might just end up feeling sluggish and drained.

10. Get some fresh air Your brain needs 20% of the oxygen in your body. Fresh air brings more oxygen to your brain so that you can think more clearly, feel less tired, and concentrate more easily.

How do I make sure I don’t get it in the future?

Avoiding study burnout in the long term has a lot to do with our study habits - as well as our daily habits. We need to make sure that our bodies and minds receive the things they need, and that we aren’t overworking them.

1. Study a little at a time Break up your notes into smaller, more easily digestible pieces and learn a little at a time. This way, you’re not overwhelming your brain, and you have time to let that new knowledge settle in.

2. Time management Having a good study schedule is crucial in preventing burnout. You don’t want to force yourself to work at your slow hours. Aside from that, you definitely shouldn’t leave things until the last minute, and sticking to a schdule will help you pace yourself. Here’s a post I wrote on How to Make an Efficient Revision Schedule and How to Beat Procrastination.

3. Get enough rest I cannot stress enough that sleep is so important for you. It improves your cognitive functioning and also enhances your mood, making it less likely that you’ll get burnt out. Make sure to take power naps, too, if you feel like you need them. 

You also really shouldn’t pull all-nighters. Sleep is also involved in cementing memories in your brain, so if you study a little before you sleep, you’re bound to remember more than if you studied a chapter during an all nighter.

Having trouble sleeping? Here’s a post I made about my night routine and how to get better sleep.

4. Cycle your study environments Your body and mind are bound to get tired from being in the same location for prolonged periods of time. The best way to fix that is to study in different places: at your desk, your backyard, the dining table, a cafe, a friend’s house, the library, etc.You should find a frequency that works for you. I like to switch it up every 2-3 days; some people change locations every week.

5. Eat well As I’ve mentioned before, healthy foods with protein, vitamins, and fiber greatly improve your mood and your physical health. Proper nutrition will give your brain the power it needs to push through. Also make sure not to skip meals; honestly you’ll just end up feeling terrible afterwards.

6. Take frequent breaks Let’s face it, we’re human, we’re bound to get tired from studying for a long time. Taking breaks enables our brains to digest the information we just learned in a pace that works for it. Breaks also help us focus on something other than studying, so that when we do get back to it, we’ll be ready to digest even more information.

7. Set realistic study goals You’re gonna memorize all 500 pages of your biology textbook in one day? Good luck with that. Some of you might be compulsive studiers, but this kind of habit isn’t very good for your brain or your physical health. Studies have shown that excess studying can lead to lower productivity, fatigue, and - you guessed it - burnout. In the end, this will result in lower academic performance, perhaps even in the long run. So instead of trying to study so much in one sitting or one day, break up your material into chunks.

8. Maintain your social life Wherever you lie on the introvert-extrovert spectrum, everyone needs social interaction once in a while. It keeps you sane and healthy. Go out with your friends, have a sleepover, or maybe even a study date.

9. Start the day right What we do in the morning can significantly affect our mood for the rest of the day. Sometimes we don’t even feel like getting up in the morning, or doing anything that day. One thing you should do is create a morning routine you enjoy to jumpstart your day. Here are 8 Morning Habits for Productivity.

10. Think positive When we’re feeling burnt out, it’s hard to not think negatively about everything. In reality, that just makes our condition worse. So think positively! Start small, like congratulating yourself for getting out of bed today, and then work your way up to bigger accomplishments, like finishing 2 chapters of your textbook.

11. Keep a stress diary This is kind of a new concept for me, but it’s really great. How it works is that each day, you would write down all the things that made you stressed and how they made you stressed. This will help you identify the things you’re doing that’s causing your burnout, e.g.

Too long study hours? take regular breaks

Too much time in the same place? cycle your study environment

Not eating properly? set aside time to eat healthy meals at least 2 times a day

Not doing the things you love? schedule in time for that, e.g. during your long breaks

Not getting enough human interaction? make a study group

Too much negative thinking? adopt a positive mindset (you can always start small)

Not getting enough sleep? fix your sleep schedule

And that’s all I have for you guys this time. Hope these tips will help you manage your stress and study burnout whenever you have them. And if you have any questions, don’t hesitate to drop an ask!

P.S. if any of you want to see the images in this post in better quality, click here (link to google drive)

Tips to learn a new language

The 75 most common words make up 40% of occurrences The 200 most common words make up 50% of occurrences The 524 most common words make up 60% of occurrences The 1257 most common words make up 70% of occurrences The 2925 most common words make up 80% of occurrences The 7444 most common words make up 90% of occurrences The 13374 most common words make up 95% of occurrences The 25508 most common words make up 99% of occurrences

(Sources: 5 Steps to Speak a New Language by Hung Quang Pham)

This article has an excellent summary on how to rapidly learn a new language within 90 days.

We can begin with studying the first 600 words. Of course chucking is an effective way to memorize words readily. Here’s a list to translate into the language you desire to learn that I grabbed from here! :)

EXPRESSIONS OF POLITENESS (about 50 expressions)      

‘Yes’ and ‘no’: yes, no, absolutely, no way, exactly.    

Question words: when? where? how? how much? how many? why? what? who? which? whose?    

Apologizing: excuse me, sorry to interrupt, well now, I’m afraid so, I’m afraid not.    

Meeting and parting: good morning, good afternoon, good evening, hello, goodbye, cheers, see you later, pleased to meet you, nice to have met.    

Interjections: please, thank you, don’t mention it, sorry, it’ll be done, I agree, congratulations, thank heavens, nonsense.    

NOUNS (about 120 words)

Time: morning, afternoon, evening, night; Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday; spring, summer, autumn, winter; time, occasion, minute, half-hour, hour, day, week, month, year.    

People: family, relative, mother, father, son, daughter, sister, brother, husband, wife; colleague, friend, boyfriend, girlfriend; people, person, human being, man, woman, lady, gentleman, boy, girl, child.    

Objects: address, bag, book, car, clothes, key, letter (=to post), light (=lamp), money, name, newspaper, pen, pencil, picture, suitcase, thing, ticket.    

Places: place, world, country, town, street, road, school, shop, house, apartment, room, ground; Britain, name of the foreign country, British town-names, foreign town-names.    

Abstract: accident, beginning, change, color, damage, fun, half, help, joke, journey, language, English, name of the foreign language, letter (of alphabet), life, love, mistake, news, page, pain, part, question, reason, sort, surprise, way (=method), weather, work.    

Other: hand, foot, head, eye, mouth, voice; the left, the right; the top, the bottom, the side; air, water, sun, bread, food, paper, noise.    

PREPOSITIONS (about 40 words)    

General: of, to, at, for, from, in, on.    

Logical: about, according-to, except, like, against, with, without, by, despite, instead of.    

Space: into, out of, outside, towards, away from, behind, in front of, beside, next to, between, above, on top of, below, under, underneath, near to, a long way from, through.    

Time: after, ago, before, during, since, until.    

DETERMINERS (about 80 words)  

Articles and numbers: a, the; nos. 0–20; nos. 30–100; nos. 200–1000; last, next, 1st–12th.    

Demonstrative: this, that.    

Possessive: my, your, his, her, its, our, their.    

Quantifiers: all, some, no, any, many, much, more, less, a few, several, whole, a little, a lot of.    

Comparators: both, neither, each, every, other, another, same, different, such.    

ADJECTIVES (about 80 words)    

Color: black, blue, green, red, white, yellow.    

Evaluative: bad, good, terrible; important, urgent, necessary; possible, impossible; right, wrong, true.    

General: big, little, small, heavy; high, low; hot, cold, warm; easy, difficult; cheap, expensive; clean, dirty; beautiful, funny (=comical), funny (=odd), usual, common (=shared), nice, pretty, wonderful; boring, interesting, dangerous, safe; short, tall, long; new, old; calm, clear, dry; fast, slow; finished, free, full, light (=not dark), open, quiet, ready, strong.    

Personal: afraid, alone, angry, certain, cheerful, dead, famous, glad, happy, ill, kind, married, pleased, sorry, stupid, surprised, tired, well, worried, young.    

VERBS (about 100 words)    

arrive, ask, be, be able to, become, begin, believe, borrow, bring, buy, can, change, check, collect, come, continue, cry, do, drop, eat, fall, feel, find, finish, forget, give, going to, have, have to, hear, help, hold, hope, hurt (oneself), hurt (someone else), keep, know, laugh, learn, leave, lend, let (=allow), lie down, like, listen, live (=be alive), live (=reside), look (at), look for, lose, love, make, may (=permission), may (=possibility), mean, meet, must, need, obtain, open, ought to, pay, play, put, read, remember, say, see, sell, send, should, show, shut, sing, sleep, speak, stand, stay, stop, suggest, take, talk, teach, think, travel, try, understand, use, used to, wait for, walk, want, watch, will, work (=operate), work (=toil), worry, would, write.    

PRONOUNS (about 40 words)

Personal: I, you, he, she, it, we, they, one; myself, yourself, himself, herself, itself, ourselves, yourselves, themselves.    

Possessive: mine, yours, his, hers, its, ours, theirs.    

Demonstrative: this, that.    

Universal: everyone, everybody, everything, each, both, all, one, another.    

Indefinite: someone, somebody, something, some, a few, a little, more, less; anyone, anybody, anything, any, either, much, many.    

Negative: no-one, nobody, nothing, none, neither.    

ADVERBS (about 60 words)

Place: here, there, above, over, below, in front, behind, nearby, a long way away, inside, outside, to the right, to the left, somewhere, anywhere, everywhere, nowhere, home, upstairs, downstairs.    

Time: now, soon, immediately, quickly, finally, again, once, for a long time, today, generally, sometimes, always, often, before, after, early, late, never, not yet, still, already, then (=at that time), then (=next), yesterday, tomorrow, tonight.    

Quantifiers: a little, about (=approximately), almost, at least, completely, very, enough, exactly, just, not, too much, more, less.    

Manner: also, especially, gradually, of course, only, otherwise, perhaps, probably, quite, so, then (=therefore), too (=also), unfortunately, very much, well.    

CONJUNCTIONS (about 30 words)

Coordinating: and, but, or; as, than, like.    

Time & Place: when, while, before, after, since (=time), until; where.    

Manner & Logic: how, why, because, since (=because), although, if; what, who, whom, whose, which, that.   

So today I started a habit tracker. Personally, bullet journaling is a bit too large of a task for my current schedule, however, I liked the idea of this spread. So, I made a stand-alone habit tracker.

What I’m tracking: 🍎Clean eating- based on overall food consumption 🗑Clean room- I live in a dorm so this is a daily reminder to tidy up 📚Reading- trying to read at least one chapter of a book daily for pleasure 💕Lotion- moisturizing is important #treatyoself 💧Water- 100% bandwagoning… I hate drinking water and I see it as a chore, but we’re trying 🎨Art- doing one creative thing a day 😴Nap- either pulling an all-dayer or only taking 1 nap (an hour or less) 💪🏻Fit- working out 📓Log- logging food and journaling 😊Mood- how you feelin’? ✏️School- doing productive school things 🌜Make bed- obvious 💡Learn- trying to learn something outside of class (today I watched a TED talk on YouTube) 🌷Plants- remembering to water my plants 👯Social- staying in touch with friends even when you’re busy ➕-trying to impact someone positively every day

real examples of job interview questions from my boss:

three years ago, when I interviewed for my current job, questions came from a long list that my boss had written himself. I found that list recently and trimmed it down to what I believe are the hardest/trickiest questions to answer so that maybe you guys can think on them and be prepared for your next job interview! best of luck!!

please describe for me a typical day on your past/current job

why did you leave your last job?

how do your previous work experiences prepare you for this position?

give me an example from your current/past job that demonstrates your persistence.

how do you organize yourself for day-to-day activities?

when you are assigned to work with new people, how do you go about getting to know them and how they work?

what type of person is the hardest for you to get along with?

how do you handle conflicts, like with a co-worker or boss? how do you resolve them?

how would you define a conductive work atmosphere?

what do you want out of a job?

what makes a job enjoyable for you?

what is your greatest strength? worst deficiency?

how do you take direction?

what do you do when things are slow at work?

what do you do when you’re having trouble solving a problem?

what kinds of decisions do you find particularly hard to make?

why is it important to prioritize?

why do you think you’ll be successful in this job?

what are your goals - both short term and long term?

how do you cope with the inevitable stresses and pressures of the job?

what kinds of things would you want to avoid in future jobs?

what reservations do you have about working here?

what ways do you find work interferes with your personal life?

define cooperation.

how can we best reward you for doing a good job?

Welcome to #DeStressMonday ♥ via @theoneproject-co

Learn how photography can help with anxiety: www.theoneproject.co

make me choose ⇢ @jeonbegins​ asked: jungkook in black or jungkook in white

How do you find the motivation to study?

Hi there lovely! Oh, goodness, motivation can be such a tricky thing, can’t it? I’ll be honest with you: it took me the longest time to realise that I wasn’t always going to be motivated to study. I mean, sure, there’s the days where things go exactly as you planned and you cross a million things off your to-do list - which, in turn, makes you super motivated - but it’s mostly about the days where you just can’t seem to find any motivation to get anything done. 

So here are some tips to get you through days like that:

Write it off as a “Dark Day”. When things get super overwhelming and you can’t find any motivation to get anything done and it’s possible, it might be time to have a break. Don’t do anything, and just enjoy time with a good book or your favourite TV show and your favourite snacks - have a dark day! Sometimes, it’s just what you need and I’m a really big advocate for taking days off!!

Try the Pomodoro method. Okay, so you might not always be in the position to take a day off but you still need to get stuff done and you’re super unmotivated. One of the things that’s always helped me on days like that is the Pomodoro method. Basically, you set a timer for 25 minutes and commit to studying for just 25 minutes. Don’t do anything else. Just sit down and study. I’ve found that getting started usually helps me get into the groove and say, okay, I’ve already started, let’s continue. You can also start with 10 to 15 minutes, if you feel more comfortable with that.

If neither works, promise yourself a reward. Sometimes, it’s as simple as saying, okay, self, so that thing you’ve been coveting forever? You get it if you study all week. All week, no excuses, just sit down and get your work done.

I’ve also got a whole tag dedicated to motivation - I hope this helps a little! xx

women do not have to

be thin

cook for you

have long hair

wear makeup

be feminine 

be graceful

have sex with you

shave

diet

be fashionable

wear pink

love men

listen to your bullshit