Recharging After Exam Season: Burnout Prevention Strategies for Neurodivergent Students

by Dyspraxia Magazine

Exam season can be incredibly demanding, leading to significant levers of stress and burnout that can be debilitating if left unchecked. Once the exam season is over, it’s crucial to take steps to recover and restore your mental well-being.

 

Neurodivergent teenagers, including those with conditions such as autism spectrum disorder (ASD), attention deficit hyperactivity disorder (ADHD), dyslexia, Tourette's syndrome, dyspraxia etc, are significantly more likely to experience mental health issues compared to their neurotypical peers and are much more susceptible to experience burnout regularly.

 

 

Burnout is a state of emotional, physical, and mental exhaustion due to prolonged stress, often related to work, characterised by emotional exhaustion, cynicism, and reduced efficacy. Depression is a broader mood disorder marked by persistent sadness, hopelessness, and disinterest in activities, with symptoms affecting many life areas and potentially lasting longer.

 

Research indicates that about 70% of individuals with autism spectrum disorder have at least one co-occurring mental health condition, such as anxiety or depression, and 40% have two or more (Psychology Today, Mind). For those with ADHD, studies show a high prevalence of co-occurring psychiatric disorders, including anxiety and depression, with rates ranging from 50% to 80% (BMC Psychiatry, NeuroClastic). Dyslexia and Tourette's syndrome also show a high association with mental health issues, with elevated risks for conditions such as anxiety, depression, and substance abuse disorders (Psychology Today, NeuroClastic).

 

It's crucial to address the early signs of burnout or mental health issues promptly to prevent them from developing into chronic conditions that can severely impact your well-being and daily functioning.

 

1. Take a Break

Allow yourself to rest and recharge. It’s essential to step away from academic pressures and engage in activities you enjoy.

  • Sleep: Prioritise getting enough sleep. Aim for 7-9 hours per night to help your body and mind recover. Apps like Headspace and Calm as well as some music streaming services offer guided meditation and sleepscape sessions that can help if falling asleep is challenging.
  • Relaxation: Spend time doing things you love, whether it's reading, drawing, watching movies, or playing games. This helps reduce stress and improves overall well-being.

 

2. Exercise Regularly

Physical activity is a powerful tool for combating stress and burnout. It releases endorphins, which can boost your mood. If you or your young person finds exercise challenging, consider rethinking and adjusting your approach to focus on what you can comfortably do, turning physical activity into a more enjoyable and positive experience.

·Daily Walks: Even a 30-minute walk can significantly improve your mood and reduce stress. If you struggle with mobility, finding a bench in a calm spot to sit and listen to the birds can also be beneficial. Getting natural sunlight is important for your mind and body.

  • Yoga and Meditation: These practices promote relaxation and mindfulness. Apps like Headspace and Calm offer guided sessions that can help you get started. Some music streaming apps also provide some access to guided meditation and sleepscapes.
  • Martial Arts: Discipline and routine through a sport have been proven to help support many neurodivergent people. Martial arts such as Karate and Taekwondo are highly recommended by Neurodivergent individuals, especially those with co-ordination issues brought on by dyspraxia.
  • Swimming: Low impact and gentle on joints make swimming a great way to exercise, relax and clear the mind. Many individuals in the ADHD community who swim have found that it is one of the few activities that can help their minds remain calm and clear, providing a rare sense of mental tranquillity and focus.

 

3. Stay Connected

Social support is vital for mental health. Spend time with friends and family, share your feelings, and engage in social activities.

  • Talk About It: Discussing your stress with others can provide relief and new perspectives. If you find talking difficult start by expressing that opening up is difficult for you and that you would like to share your thoughts.
  • Social Activities: Engage in group activities or join clubs and organisations to meet new people and build a supportive community. If meeting in person is difficult for you, there are many social groups online that can be found on social media platforms. Caution and online safety should always be followed when engaging virtually.

 

4. Healthy Eating

Nutrition plays a significant role in mental health. Consuming a balanced diet can help improve your mood and energy levels.

  • Balanced Meals: Ensure your diet includes a variety of fruits, vegetables, lean proteins, and whole grains. Many Nutritionists/Dieticians encourage you to include colourful fruits and veg in your meals as this makes it easier visually to know you are getting the right food. If you are unsure if you are getting the right food in your diet then you should speak to your GP about a Nutritionist/Dietician referral which is free on the NHS.
  • Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and alert. If you are concerned that you are not getting enough water then consider adding electrolytes to your water. These can be purchased from food shops, high street stores like Boots and online.

 

5. Set Realistic Goals

Post-exam, it’s important to set achievable goals for yourself. This can help you maintain a sense of purpose without overwhelming yourself.

  • Small Steps: Break down tasks into smaller, manageable steps.
  • Celebrate Progress: Acknowledge and celebrate your achievements, no matter how small they may seem.
  • Routine: Exam season is known for needing to change up the routine you are used to. This can cause significant distress for neurodivergent individuals. Establishing an existing or new routine is important. Apps like Finch can help boost mood and establish a routine while looking after a cute virtual pet.

 

6. Seek Professional Help

If stress and burnout persist, seeking professional help is a wise decision. Mental health professionals can provide strategies and support to help you recover.

  • Counselling Services: Most universities offer counselling services for students. Don’t hesitate to make use of these resources.
  • Online Therapy: Platforms like BetterHelp and Talkspace offer convenient access to professional help from the comfort of your home.
  • NHS Services: Speak to your GP about what services they can offer in your area. Unfortunately, some counties have more services and funding available than others, so availability and wait time may vary, so it’s important to find out as soon as you can.

 

7. Mindfulness and Relaxation Techniques

Practising mindfulness and relaxation can significantly reduce stress levels.

 

8. Plan for the Future

Having a plan can reduce anxiety about the future. Whether it’s planning your next term or your career path, having a clear roadmap can provide a sense of control and purpose.

  • Career Counselling: Take advantage of career counselling services offered by your school or university.
  • Skill Development: Use platforms like Coursera or Udemy to learn new skills or enhance existing ones.
  • Short term planning: The future doesn’t always mean in 5-10 years times, it could mean next week or even tomorrow.

 

Recommended Books

    • "Laziness Does Not Exist" by Dr. Devon Price: Challenges the societal norms around productivity and encourages self-compassion.
    • "The Highly Sensitive Person" by Elaine N. Aron: Offers insights and coping strategies for those who are highly sensitive.
    • “Stumbling Through Space and Time Living Life With Dyspraxia” By Rosemary Richings: The challenges faced by living with Dyspraxia.
    • "The Autistic Brain: Thinking Across the Spectrum" by Temple Grandin: Explores how autistic people perceive the world and offers practical advice.

 

Taking care of your mental health post-exam is crucial for recovery and maintaining overall well-being. Implement these tips to help you decompress, rejuvenate, and prepare for the next chapter with a fresh and positive mindset. Remember, it's important to be kind to yourself and recognise the importance of balance in your academic and personal life.

For more resources on managing stress and maintaining mental health, check out Mind and the National Institute of Mental Health.

 

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