Is your child running on empty? 7 parenting tips to help children navigate burnout

Burnout is nothing but having one’s energy tanks on reserve. It is when the mind and body are feeling depleted. In an interview with Zarafshan Shiraz of TOI, Pooja Kakkar, Counsellor - Senior School at Shiv Nadar School in Gurgaon, suggested some tips to help children navigate burnout because success in life is not just based on grades or focus on just one facet of life but rather on well-being, balance and resilience.

While evolution of technology has come with its own benefits, screen addiction can be a real time challenge. Academics, social relationships, sleep disruption as well as impact on mental and physical health are some key areas that get impacted if screen time is not regulated.

To be able to give their best to academics, sports or even relationships, children need to be able to focus on their own self-care. They say, you can’t pour from an empty cup hence refilling one’s own cup by engaging in activities that bring them joy will help them authentically pour themselves into different facets of life.

It’s important that children take out time for active movement breaks during the day that will help their body and brain feel recharged as well as help in keeping their nervous system regulated. Even just a short 10 minute walk in between study sessions, can help improve children’s attention span and focus.

Having vague, non-measurable, non-achievable goals leads to procrastination and demotivation. Having specific goals that are measurable, achievable and time-oriented helps students stay on track. Breaking down academic goals into smaller achievements, also helps students feel that their goals are achievable.

Developing a regular sleep routine in childhood builds lifelong good habits for health and productivity. Prioritising eight hours of consistent sleep time routine helps children prioritise their physical and mental well-being.

Whether it is sharing a meal together, going on a walk or simply playing a board game, it is important for children to engage in activities that foster real time connection to strengthen bonds between family members. It also gives an opportunity for children to share their vulnerabilities through opportunities of family rituals.

Adolescence is a period of changes and growth for teenagers. It is important that parents keep an eye out on the physical, social and emotional changes that arise in children as they are navigating life’s challenges for themselves.

For many teenagers, the pressure to perform becomes overwhelming, leading to burnout. It is imperative that parents notice subtle signs of distress and guide children to mental health professionals before the warning signs turn into burnout.