A psychologist advises on how to ease into the new academic year and work
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For many, September means returning to a normal routine: early mornings, lectures, classes, work, and new plans. After a few months of vacation, waking up early again, focusing, and finding motivation is not always easy.
However, to get back into work and studies, you don’t need to wait for the "perfect moment" or a burst of motivation. VILNIUS TECH psychologist Gintė Blaževičė advises starting with small steps and shares tips on how to ease into the rhythm of the new academic year.
How and where to start?
When trying to get back into activities after a long vacation, the most important thing is simply to get going, says the psychologist: "We often hear that a person seems to have the ideas and the desire to take on work, activities, or studies, but keeps waiting for inspiration, a burst of motivation, or some special mood. The problem is that you might have to wait a long time, and the longer we procrastinate on something, the more exhausting the anxiety can become."
In such cases, specialists recommend simply starting to do things little by little, even with small, simple steps. It is also worth thinking about how to start an activity in a way that prevents you from procrastinating or talking yourself out of it—once you start and gradually get into the flow, anxiety or unpleasant feelings slowly subside.
Once you start working, the hardest part is often just those first 15–30 minutes (sometimes this can repeat for a few days), G. Blaževičė explains. Later, the human mind kind of warms up, realizes that there is no imaginary danger, the desire to procrastinate decreases, self-confidence awakens, curiosity arises, and along with it, motivation. This is good news: you don't have to sit and wait for motivation or inspiration—they can be summoned.
"Starting is the hardest part, so it is normal that the beginning brings up unpleasant feelings, perhaps fear or anxiety. Our mind is a great screenwriter, capable of inventing quite frightening scenarios that stop us from taking action. However, I want to emphasize that thoughts and imaginations are not facts worth believing in," the psychologist says.
Another important aspect is the sleep rhythm, which often changes during long summer vacations. In this case, G. Blaževičė advises not to demand maximum productivity from yourself right after a vacation, but rather to gently and gradually return to your rhythm by planning out your first steps and activities. It is also important to try to wake up and go to bed at the same time, aim to get daylight exposure in the mornings, plan the first part of your day in advance, and step by step, get accustomed to structure, responsibilities, and a changed routine.
It is important not to forget yourself amidst the activities
And how do you avoid burning out right at the beginning of the academic year while balancing studies and work?
"We use the word 'burnout' when we feel overwhelmed by responsibilities or overly burdened with activities and commitments. But clinically speaking, it isn't always burnout—usually, it is long-lasting stress or fatigue. However, burnout can indeed occur when long-term stress, a heavy workload, high self-imposed expectations, and a lack of self-compassion never end," the psychologist explains.
To avoid severe fatigue, it is important not to ignore your own needs or the signals sent by your body, and not to postpone rest until "when I have time," she continues. To remain productive in any activity, it is crucial to take care of yourself: getting enough sleep, eating quality food, spending time in nature, exercising, socializing, and the like.
"It's easy to get lost among tasks, goals, responsibilities, and daily chores, thereby forgetting what brings true meaning. Therefore, it is worth seeking out and planning things that strengthen you, bring joy, creativity, and a sense of security. Rest and self-care are also a part of a productive rhythm," says the specialist.
The psychologist also advises: reviewing your thoughts and beliefs can protect against fatigue and burnout. It is useful to reflect on whether we are starting to tie our results to our self-worth, or if we condemn ourselves when something doesn't work out "perfectly"? Is an excessive immersion in activities just an attempt to meet someone else's expectations or an exaggerated sense of responsibility?
"Moreover, burnout is often fueled not only by the volume of work but also by trying to please others, meet others' expectations, and the inability to set healthy boundaries. Sometimes unraveling these issues alone is not easy; in such cases, the help of a psychologist can be highly beneficial," G. Blaževičė recommends.
Speaking of a lack of motivation and emerging fatigue, these can be determined not only by how much we do, but also by why we do it all. When you lack the enthusiasm to return to your studies or work, it is worth taking a few minutes to reflect and remind yourself why you started this activity in the first place and why you are in it at all, says the specialist.
"Exhaustion is fueled not only by heavy workloads but also by forgetting why we are doing them. You can ask yourself: Why did I choose this activity? What drew me to this field? What benefit or meaning do I see in this activity in the long term? And, of course, do my activities, studies, or work align with the values I follow? Listening to yourself can be the first step in self-care," concludes VILNIUS TECH psychologist Gintė Blaževičė.
Here you can find more information about students' wellbeing and support.
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