Hi everybody,

While taking a break from working on my thesis, I suddenly thought of something. It turns out that taking a short break from the stress of your thesis, even just one sip of iced coffee milk at a reliable coffee shop, can have a very good impact on your mind. At that time, I felt that there was no need to give excessive effort to overload my mind, or in today's slang terms, burnout, when working on something; in my case, it was a thesis.

Instead of working late at night until your eyes feel sore from always staring at your computer or laptop screen, Apart from having a bad impact on the body, indirectly, your mind will feel depressed, tired, and even sensitive to anything.

Therefore, it also takes a little time, whether it's just standing up and starting to stretch, or like I did before, namely "drinking iced coffee milk."

Chapter 1: Burnout What's that?

Burnout is defined in the book by Emily Nagoski, Ph.D. as 1) emotional exhaustion (emotional exhaustion), where this fatigue is triggered by caring too much about something for an extended period of time.to the extent that the words "fine," "whatever," "yes, what else do you want?" and others were used2) decreased empathy (depersonalization) toward friends, family, or the surrounding environment.3). There is a feeling of futility towards whatever we do (a decreased sense of accomplishment), which leads to the thought that whatever we do will not change anything and will not have any impact on the people around us.

Come on, be honest while working on your thesis—which of these three things are you one of?

Chapter 2: What are the effects of burnout and prolonged stress on health?

According to Satu Persen (an Indonesian educational start-up that focuses on mental health and self-development), Robert M. Sapolsky, a professor from Stanford University, explained several health problems that will arise if you experience prolonged stress, such as high blood pressure, heart disease, diabetes, and mental disorders. erection in men or fertility problems in women. In a short time, the possible effect is a decrease in the immune system, which causes us to become susceptible to illness. Related to that, I have felt that in the last few months there has been a decrease in my body's immune system. I often experience headaches, dizziness, a runny nose, colds, and other symptoms that really interfere with my daily activities. Or have any of you ever had an ulcer or GERD recurrence when you're under stress or burned out?

Some of the things I mentioned earlier are fair. Stress or burnout itself is a natural human mechanism to respond to threats and challenges from the environment. Then how do we deal with burnout before it leads to prolonged stress?

Chapter 3: Okay, I assume you all understand; then, what's the solution?

A little story: when I hold my glass of iced coffee milk, it doesn't matter how much is in my iced coffee milk or how heavy the glass I hold. But how long do I hold the glass of iced coffee milk? Yes, okay. If you hold it for one to three minutes, try it for an hour, don't you feel your hands shaking? So, what should I do? Yes, in simple terms, what I will do is drink the contents of the iced coffee until it runs out.

But what I told you earlier was not about my favorite iced coffee milk, but about burnout or stress.

Then how do I finish my favorite iced coffee with milk?

Take a deep breath.

Activities as simple as breathing have a very good impact. Try it when you feel burnout while working on your thesis. You breathe in or out deeply and slowly. Then what happens? With this breath, it will have a positive impact on our burnout. When oxygen enters the lungs or when the diaphragm muscles contract repeatedly, it raises mood levels and reduces stress levels.

Casual chatting

Okay, we agree that small talk or chatting with other people while working on a thesis can distract or even make us less focused. But try it—just chat with the barista about coffee or work, have a short chat with the cleaning service, have a short chat with the ac repairman, or whoever it is. With the random chat earlier, we can unconsciously help raise our mood.

Laughter

Don't lie, you must have one or two friends that you feel very comfortable chatting with. Try calling them; I'm sure during your chat there will be something funny that makes you laugh out loud about it. You can even laugh for minutes. It will quickly lift your mood and reduce your burnout.

Unplug

Take off all the electronics that are around you, put away your cell phones, or keep your laptops away. Avoid anything that can make you overstimulated (making the five senses tired); in the case of my thesis, an example is reducing laptop light, reducing noise pollution, turning off cellphone notifications, and so on. After that, go outside to start seeing something green, like a park, a mountain view, or something else. Or if you can't go out, reduce over-stimulation by using a headset, playing relaxing songs, and inhaling the scents coming from candles or incense.

affection

Who doesn't like being given love? To be honest, I'm very happy when someone expresses their affection, whether in the form of words or gestures. Try hugging or just holding your boyfriend's hand; it will definitely raise your mood quickly because hugging releases the hormone oxytocin, which has an effect on lowering your heart rate and your blood pressure. But remember, your own boyfriend is not someone else's girlfriend.

Do creative activities.

Put a stop to your thesis work by engaging in activities that will stimulate your level of creativity, such as engaging in a hobby that will make us more excited about life.For example, I used to take a few minutes' break to read manga or One Piece comics in between working on my thesis or just designing pictures for fun.

The most effective method is to BATHE THEN SLEEP.

I swear, this is one of the most powerful ways I apply it. When working on a thesis for hours, the body starts to get tired and sweaty. Taking a bath with fresh water can give you a relaxing sensation and refresh your body. When the body is clean and fresh, this will improve the quality of your sleep and have an effect on regenerating cells, which makes the body's recharge process faster.

Chapter 4: Conclusion

No, an action is required to finish my mainstay of iced coffee milk.It's the same when you feel burned out while working on your thesis. We need action to channel, even to finish the burnout.

The most powerful of the tips and tricks I share, however, is completing your thesis quickly so that the source of burnout is removed.

There is a saying that "a good thesis is a finished thesis."

That's all, and thank you; I hope it helps, guys.