college

Fighting the End-Of-School-Year Burnout

Photo by  Tim Gouw  on  Unsplash

Photo by Tim Gouw on Unsplash

It’s often the same old story for students. You are counting down the days until the school year ends, and then freedom can begin! You have spent all year working hard and juggling so many moving parts in your life. Yet, finals are coming up and summer feels far away. Maybe you’ve already noticed your motivation dropping and your feet dragging when it comes to keep up with everything going on. The struggle can feel very real!

This feeling of “burnout” often pops up when we try to power through, without also taking care of ourselves. You may have received messages that you have to keep pushing on, even if you start to reach your breaking point. However, this is not realistic! Resilience, or the ability to keep going despite our circumstances, requires us to rest when we need to.

For some, burnout means feeling cranky, checked out, tearful or even shutting down. Things that used to be fun, can seem uninteresting or even overwhelming. Your body is actually screaming, “take care of me! Slow down!”

What can you do?? You have a couple months left a you still need to survive. Here are some simple tools you can use to help yourself recharge and actually get through this last hump until summer break. I challenge you to try some of these on, and see what works for you:

1.    Check in with yourself. What are you are feeling right now? Maybe: sad, irritated, nervous, numb… find the word that feels true. And then name one helpful thing you can do for yourself in this moment. And most importantly, DO it!

2.    Get your basic needs met. Are you hungry, thirsty, or tired? If these things aren’t being taken care of not much else will be able to help. It’s amazing the impact a glass of water or a 20-minute power nap can have.

3.    Find one moment each day that you are grateful for. Gratitude actually helps us see our life in a more positive light.

4.    Make a list of small things that energize you. And then write those into your weekly planner. Literally. Carve out time in your schedule to do at least 2-3 of those, along with your other responsibilities. It’s ok to be busy, and still take moments for you!

5.    Mix it up! If you are starting to feel like each week is dragging on, then find ways to do things a bit differently. Maybe change up your study spots, try out some new breakfast recipes, change up your route to school or find some new albums to listen to. Variety will help your brain stay present in the moment and less “checked out”.

6.    Name the hard days. Having a tough day? Call it out. You can start by admitting this to yourself or talk to people in your life that you trust.  It can help you accept that you are being challenged and realize that others are in the same boat. This doesn’t mean you’re weak, only human. Plus, you’ve already survived ALL of your hard days up to this point. You’ve got a pretty great track record!


Feeling stressed? Learn more about our therapy services today!

How do I decide: Time-limited or Long-term Group Therapy?

Fall 2018 Group Therapy Offerings at GT Therapy Group

Photo by  Warren Wong  on  Unsplash

Photo by Warren Wong on Unsplash

We have some awesome group therapy offerings this fall! We’ll have an elementary-age Friendship Circle group as well as a time-limited GirlTalk Therapy group for middle school girls. Both will start around Labor Day and will be eight weeks long. Georgia Denny will be leading these groups, so if you are interested in either group we will happily put you in touch with her in order to get the process started. 

We have open long-term groups available for middle and high school teens, including ongoing GirlTalk Therapy groups, mixed gender Identity & Relationships groups, and newly forming parent support groups and group therapy for college students & young adults. 

 

LONG-TERM OR TIME-LIMITED GROUP? HOW DO I KNOW WHICH IS THE RIGHT FIT?

Most of our groups are long-term, open enrollment, developmentally-appropriate process groups. This means that members can join and graduate from group at different times, and the group can keep going. These types of groups mirror our experiences in the world, where we are often having to navigate relationship transitions and learning how to enter into established groups as well as how to say goodbye when people leave. These groups are, at their core, about establishing healthy peer attachments. 

Our time-limited groups are more focused on practical learning and skills-acquisition and are great when your child or teen needs a primer on social-emotional development. Sometimes a child can participate in a time-limited group to build some language around the social and emotional skills we teach, and then might join an ongoing group for the long-term. 

While both groups teach skills and incorporate age-appropriate topics for discussion around emotions, sense of self and social relationships, the open groups are much more about the long-term process and experience of the group itself, and can adapt as the members grow. The needs of these groups might look different over time, and members can stay for different lengths of time depending on needs and goals, but they are based in the latest neuroscience that teaches us that interpersonal relationships are how we form our identity, how we regulate our emotions, and how we learn how to organize ourselves in the world.

In both time-limited and long-term group therapy, you will: 

  • gain tools for emotion regulation
  • develop interpersonal skills
  • learn about yourself & how to relate to others
  • use developmentally-appropriate games, exercises and activities to foster learning and connection

In short-term groups you will:

  • focus on skills using activities 
  • have a little more "teaching time" from the group therapist

In long-term groups you will:

  • focus on building healthy relationships with other group members
  • incorporate skills in a more emergent way (less formal teaching time, more about what's happening in the moment)

Short-term groups can be best when you want to get a quick primer on some social & emotional skills and have a chance to practice in a safe environment. Long-term groups can be best when you've been struggling for a while and need some ongoing support mixed in with some skill-building. 

Still not sure which group experience is right for you? Get in touch with us and we will work with you to determine the best fit.