Seasonal Pressure may Cause Fatigue, Here's Some Strategies for Relief
As the winter months approach, high school students may face a unique set of challenges that can lead to burnout, a physical or mental collapse caused by overwork or stress. The early hours of darkness, shorter days, and colder temperatures can make it hard to be active, potentially leading to feelings of fatigue and Seasonal Affective Disorder (SAD) or seasonal depression. To combat this, a comprehensive approach is essential, addressing both mental health and physical well-being.
One strategy is to create small check-in moments. Teachers and staff can frequently ask students simple questions like "How are you doing today?" to make them feel seen, safe, and supported. Early signs of burnout include mood swings, withdrawal, or behavior changes, so ongoing check-ins help identify struggles early and connect students to support resources such as counselors.
Another important aspect is maintaining physical activity. Encouraging daily exercise, even in winter, can boost mood by lowering stress hormones (cortisol) and increasing serotonin, which supports cognitive function and academic performance. Active students tend to handle stress better and perform better academically.
Establishing a calming pre-sleep routine is also crucial. A wind-down routine before bed, such as turning off screens, reading, or taking a warm bath, improves sleep quality and reduces anxiety, helping students recharge for the next day. Good sleep is critical to prevent burnout.
Promoting balanced nutrition is another key factor. Eating well fuels both body and brain, and during winter months, when energy can dip, maintaining a healthy diet supports focus and resilience against stress.
Incorporating mindfulness and gratitude exercises can also help. Practices like guided meditation or gratitude journaling can untangle mental clutter and foster a positive mindset, reducing feelings of overwhelm and enhancing emotional regulation.
Accessing school mental health programs and peer support is equally important. Leveraging school-based counseling services, peer support groups, and behavioral health partners provides a network of help that prevents students from facing burnout alone.
Exercise, maintaining a social life, and prioritizing self-care can help reduce stress and prevent burnout. Regularly scheduling breaks, socializing with friends, exercising, ensuring adequate sleep, and prioritizing oneself can help improve overall well-being.
However, it's important to remember that ignoring other aspects of life while focusing on stressors increases the risk of burnout. High school students, particularly during winter months, are susceptible to burnout due to stress, club participation, sports, and general teenage stress. Identifying stressors and finding ways to make them easier is crucial in preventing burnout.
Student athletes may experience additional stress due to the recent start of basketball, swimming, and wrestling seasons. It's essential to ensure they balance their training with self-care and academic responsibilities.
The upcoming winter break can contribute to feelings of burnout in students due to a desire to slack off. However, it's important to remember that the holiday season can be stressful for many students due to family-related issues. Taking time to relax and recharge is important, but maintaining a routine and balancing rest with productivity can help prevent burnout during this period.
Hot chocolate, while a popular choice for warming up during cold weather, does not directly address the issues of burnout, fatigue, or SAD. The burning fireplace, while providing warmth, also does not have a direct impact on these issues.
In conclusion, a comprehensive approach that addresses both mental health and physical well-being is essential in combating mid-year burnout in high school students during the winter months. By implementing strategies such as check-ins, physical activity, calming pre-sleep routines, balanced nutrition, mindfulness and gratitude exercises, school mental health programs, peer support, self-care, and stress management, we can create a supportive environment for high school students' mental and physical well-being.
Science reveals that lower serotonin levels can lead to feelings of depression and fatigue, which are common during winter months (SAD or seasonal depression). To boost serotonin levels and improve mental health, students should engage in regular fitness-and-exercise activities, even during the cold, winter months.
Health-and-wellness practices such as establishing a calming pre-sleep routine, promoting balanced nutrition, and incorporating mindfulness and gratitude exercises can greatly contribute to overall health, stress-reduction, and preventing burnout in high school students.
