OT school burnout is real and it sometimes gets hard to manage ourselves throughout this process. It’s easy to lose ourselves in a revolving door of worries and anxious thoughts… I remember the feeling! OMG did I submit that assignment? Which framework do I use? Did I study enough for that test? Where do I align the goni again? Advocate for the profession! How do you define OT??? The child performs large buttoning at what age again!?
So much information consumes you so quickly and you’re left feeling STRESSED.
Here are a few things I did to help manage stress and burnout during grad school:
#1 Form your routine.
Yes, I know you’re sick of hearing it, but habits and routines truly do help with conserving energy, thus reducing stress. When we form our daily routine, we remove the need to overthink the rest of our day. Morning routines are the crucial first step to outlining the rest of your day. Wake up at the same time every day, get up and make yourself a coffee or tea, read a book for 15 minutes, or you can even do a morning stretching routine! But remember to form your habits and keep them consistent. And whatever you do, do NOT reach for your textbooks or study materials as soon as you wake up! This brings me to my next tip…
#2 No studying in bed.
No studying or school work in bed, on the toilet, while driving, during your meals… you get me? It’s so tempting, isn’t it! You just want to grab your textbooks, and study guides, or check your overwhelming list of assignments due for the day. It’s perfectly fine to do all of that, just don’t do it when you’re doing your daily activities. Try to keep your schoolwork separate from your actual life. Please don’t study in your bed, or you’ll risk forming a bad relationship with your bed, the place where you sleep and get rest! The same goes for studying while on the toilet. Yes… I know you do it, I’ve been there. Now, I know you’re listening to your OT study podcasts or listening to past audio lectures on your drive to school. Instead, take the time to listen to music or another enjoyable podcast. Don’t let school control your life. School makes us feel stressed and if you’re constantly including schoolwork in activities designated for self-care or “you” time, you’re always going to feel stressed.
#3 To-do lists & calendars..
Yup, I had to mention this one. As an OT, I totally get it. We have all of our colorful pens, post-its, notepads, and planners ready to go for the semester! But are you using all of it? Keep it simple. I also started off my OT school journey with all the planning materials stuffed in my backpack, but guess what? I never used any of it. I found what worked for me eventually which was just a simple monthly calendar printout with enough space on the bottom or back of the page to write my “To Do list”. Sometimes having too many planning materials on hand can become overwhelming. Regardless, find what works for you and try to reduce the amount of time you spend planning, so that way you can allot that time for other, more important things.
#4 Get some exercise.
Get out of the library, out of the books, and go exercise! You knew I was going to mention this one didn’t you? You’re on your way to becoming a professional in wellness and anatomy, so you know how important keeping an active lifestyle is for cognitive function. Whether it’s a walk around the neighborhood, riding your bike, hitting the gym, or simply getting in a few jumping jacks, push-ups, and stretching during your study breaks, just stay physically active! Go burn off that stress!
#5 Do one thing you love every day.
Lastly, probably the most important tip I can give you, is to always do at least one activity that you love every day. It’s the little things that bring us joy right? My personal favorite thing to do every day during graduate school was to sit down, drink my coffee, and meditate. For you it might be different… watching a YouTube video or browsing TikTok, going on a run, spending time with family, or cooking your favorite meal. It’s easy to get lost in books and assignments, don’t lose yourself. You will always come back to yourself in those moments whenever you’re doing something you truly enjoy.
These were the personal tips and boundaries I set for myself during OT school that I found the most helpful in keeping stress low. I hope these help you on your journey as well, or whichever resonates the most with you. You are doing great things, believe me. This will all be over soon enough and you’ll get to enjoy the fruits of your labor.