How to spot signs of burnout in children

When burnout strikes, it can be hard to know what to do, especially when your child is battling through it. Burnout is becoming increasingly common among children preparing for exams as the pressure to perform well intensifies. This, along with other academic and social pressures, is taking its toll on schoolchildren. But what exactly is exam-related burnout? How can you spot the signs? And what should you do if you think your child is burnt out or overwhelmed with exam prep?

What is burnout?

Burnout is caused by increased mental, physical, and emotional stress. It is a type of exhaustion that usually occurs when someone faces immense pressure in their daily life. It often makes people feel completely drained and debilitated, taking away their motivation to do anything.

Burnout can affect anybody and can be hard to spot, especially in children. Many might try to hide what they're going through and struggle through the pressure alone. But this can only last so long before the stress becomes too much. Your child might suddenly change their attitude, lose their motivation and enthusiasm to learn, or even retreat into themselves and cut off social activities.

But it’s not all bad news, burnout is reversible. With the right tools and resources, children can bounce back and become more like their old selves again. While it might take some time, it is not permanent.

Signs of burnout

The signs of burnout in children usually manifest in behavioural changes. If your child starts to have erratic mood swings or becomes irritable, this could be a sign of burnout. Your child might also become disinterested in activities and lack the motivation to do school work.

Other signs include:

• Increased anxiety
• Tiredness
• Depression
• Headaches
• Procrastination
• Trouble concentrating
• Being highly emotional

If your child is showing any of these signs, it’s essential to talk to them, identify what is going on and what is causing it. This can be a difficult conversation to have, especially for a child, so make sure you’re in a familiar and comfortable setting so they feel more at ease. Ask them how they feel and make sure they know they can be honest without repercussions or judgment. Listen to them and reassure them that their feelings are valid and that you will be there to support them – let them know they don’t need to struggle alone.

What should I do if I think my child is burnt out?

Thankfully, if you believe your child is burnt out, there are many ways you can help. Be open and honest with your child and talk to them about what is making them stressed. If you can identify the triggers, it’ll be easier to figure out how to tackle them. Does your child have too much homework? Do they feel pressure to excel in their exams? Start with the what, then move on to the how.

Manage studying and exam prep

If homework or exam stress is making your child feel burnt out, a simple solution is to let them take a break. If they have extracurricular activities, they could take a couple of weeks off. Or, if that isn’t possible, organise a fun and relaxing weekend where they can take time away from their studies. They could play outside with their friends or have a weekend away with the family—something other than school work.

Establish a healthy routine

It’s essential that your child has a healthy routine. A consistent schedule can help your child feel more stable and manage their time effectively. This is also an opportunity to see if any activities that are causing extra stress for your child. Map out their day and see where they can create more time to relax and decompress.

Finding time to take a break can be challenging but more beneficial in the long run. Taking regular breaks to recharge can improve concentration and pave the way for more efficient studying—little and often is the best path.

Maintain physical wellbeing

Ensuring your child is eating and sleeping well is another way to help them feel more like themselves. When you’re burnt out, you feel drained, yet you might still struggle to sleep because your mind is racing with everything you need to do.

Establishing a good bedtime routine can help combat this. Try implementing a ‘wind down’ period before bed, during which your child can do calming activities such as reading, light stretching, or taking a warm bath. This will help them to unwind before bed and know it’s time to relax.

Limiting screen time before bed is another solution. Try reducing the use of electronic devices at least an hour before bedtime. Doing so can help maintain a healthy sleep schedule.

Eating can be more difficult to control, especially as most children eat at least one meal a day at school. Try to create a positive mealtime routine at home by having sit-down meals as a family whenever possible. Use this time to connect, share stories about the day, and encourage open communication. Focus on making meals with a variety of nutritious foods, including plenty of fruits and vegetables, to fuel your child's energy and concentration. Doing these small, simple things can have a significant impact.

Create a safe space

Most importantly, ensure you create a safe space for your child where they can be open with you. Allow them the space to talk and, if they need it, seek external help. If you need support, there are some great organisations in the UK, such as YoungMinds and Place2Be, that are targeted towards helping schoolchildren.