A 🧵 on burnout Yesterday I learned that when people are burnt out, their amygdala enlarges. For all you non-neuroscientists, here's what that means and why it's important. 1/ #AcademicChatter @AcademicChatter @CouragePhD
The amygdala is the part of our brain that controls our emotional response to stimuli that we perceive as threatening. When the amygdala is functioning correctly, we have appropriate fight, flight, or freeze responses. 2/
However, when we're burnt out, the amygdala is NOT doing its job well. We start to perceive e v e r y t h i n g as threatening. A confrontation? A change in plans? An unexpected meeting with your boss or PI? Our brain now shouts, "DANGER! DANGER!" 3/
At the same time, chronic stress–the precursor to burnout–is affecting the prefrontal cortex. This is the part of the brain that's responsible for helping us learn. Stress makes it harder for us to maintain attention and make new memories. 4/
All this means that when we're experiencing burnout, we struggle to pay attention to the world around us and respond appropriately to daily interactions or outcomes. This is hard for anyone, but it's especially hard for us grad students who are expected to be attentive. 5/
I don't have a cure-all for burnout since I, too, am learning how to come out of a season of pushing myself too hard. But here's some of what I can offer from personal experience and a cursory lit review [spoken like a scholar, amirite?]. 6/
1. Evaluate stimuli realistically. This means having a trusted friend or mentor who can help you talk through what you perceive as threatening and remind you that a stressful situation isn't necessarily something to be worried about. They see things clearer. 7/
2. Evaluate your priorities. What matters? Who do you want to be on the other side of your PhD program (or your job)? Are the things you're doing supporting identity development? What can you cut back on so you have more time and energy for the things that matter? 8/
3. Have a routine that includes things that bring you life. Routine keeps you showing up to what's important when you would rather spiral and give up on everything. Life-giving activities reduce stress to allow you to think clearer. Exercise is a great idea. Coffee dates too. 9/
4. Take a step back if you can. Admit that a change in pace or plans is NOT failure. Grad school–and life–are marathons, not sprints. So pace yourself now so you're a whole and healthy person in the long run. Whatever your goals are, burnout is a not justifiable cost. 10/
5. Document your triggers and early warning signs of burnout from this bout so you can better recognize impending burnout in the future. It's okay that you're struggling now. Learn from it so you don't suffer as much later in grad school or your career. 11/
Unfortunately chronic stress, burnout, and mental health concerns are common among grad students. I hope this 🧵 eases some self-imposed criticism by letting you know that what you're feeling has biological roots. You're not doing anything wrong! 12/
Burnout is miserable, but have hope that this season will end! Take care of yourself. Rest. Learn from what caused burnout and set up an environment for yourself that isn't as stressful. Grad school is hard enough as it is. Be kind to yourself. I'm rooting for you! 13/end
@egcartisano @AcademicChatter @CouragePhD Hope you don't mind — I'm going to drop some primary sources & a review (or 2). Please let me know if I missed any! Savic I. Structural changes of the brain in relation to occupational stress. Cereb Cortex. 2015;25(6):1554-1564. doi:10.1093/cercor/bht348
@Elzine21 @AcademicChatter @CouragePhD Thank you for this!
@egcartisano @AcademicChatter Great thread! Thanks for sharing, and for the work you put into researching this Emma!
@CouragePhD @AcademicChatter Thank you! It’s such an important topic that we don’t talk about enough in graduate education!
@egcartisano @AcademicChatter @CouragePhD This is an excellent thread, Emma. I wrote about burnout some time back and have mentioned a few strategies to deal with it. Hope the readers find it useful. Have a great day.🙂👍 https://x.com/psychidiaries/st...
@egcartisano @ThatChristinaG @AcademicChatter @CouragePhD This is fascinating! The amygdala was also known as the lizzard brain. It triggers flight, fight and freeze responses. https://www.resilientleadershi...
@egcartisano @AcademicChatter @CouragePhD The academics are getting so much wrong for the sake of $$$, we need better peer review mechanisms to check claims about the brain 🧠. https://www.psychologytoday.co...
@egcartisano @AcademicChatter @CouragePhD Burnout and addiction is a problem not discussed enough. Common factors are stress and the role of the amygdala. https://www.ncbi.nlm.nih.gov/p... https://pubmed.ncbi.nlm.nih.go...
@egcartisano @AcademicChatter @CouragePhD What an insightful thread, thank you so much for sharing the info!
@egcartisano @AcademicChatter @CouragePhD Thanks for the info. As I have no choice but plow away, my amygdala just has to learn to adjust.
@egcartisano @jilltomlinson @AcademicChatter @CouragePhD Take a look #google_vignette class="text-blue-500 hover:underline" target="_blank" rel="noopener noreferrer">https://www.discovermagazine.c...
@egcartisano @roz_davies @AcademicChatter @CouragePhD May I just modulate this and remind that a syndrome such as burnout is brought on and manifests or generates a variety of pathways pathologies depending on the individual the one size fits all approach has already proven in médecine it’s limit.
@egcartisano @AcademicChatter @CouragePhD Is neuroinflammation involved?
@egcartisano Your tweet was quoted in an article by Metro https://metro.co.uk/2022/08/06...
@egcartisano @AcademicChatter @CouragePhD Great Thread. On the same subject, I highly recommend the @Ologies podcast two-part episode titled Fearology. It deals directly with this. https://podcasts.apple.com/us/...
@egcartisano @AcademicChatter @CouragePhD I think my amygdala has enlarged enough to just crowd out much of everything else. Just a giant amygdala sitting atop of something I once understood as a body, but now just a thing playing dead.
@egcartisano @AcademicChatter @CouragePhD Thank you, Emma! So many students and academics struggle with burnout, it helps to be more aware of why it's happening and what set of actions someone could take :)
@egcartisano @AcademicChatter @CouragePhD Focusing on burnout is critical, but @Elzine21’s sources (thank you!) seem like fairly weak evidence of the burnout -> amygdala enlargement link. One study is two groups, n’s=40, p=.04; the other doesn’t report amygdala changes at all. Curious if there’s more I missed.
@egcartisano @AcademicChatter @CouragePhD @readwise save thread
@egcartisano @AcademicChatter @CouragePhD My amygdala must be the size of a sperm whale by now.
@egcartisano @AcademicChatter @CouragePhD All this is so valid not just for academics but anyone - speaking as someone who has burntout but also gone into full blown depression. I would say having an independent mentor to bounce things off and validate your experience is key
@egcartisano @AcademicChatter @CouragePhD Do you have a single post on this in any other social media or a PDF document with your credentials so that I can share with due credits within my circle?
@egcartisano @AcademicChatter @CouragePhD @A_Kolobaric I found ~3 primary sources for [some of] this but fMRI/MRI isn't really my thing & I was hoping for your input ❤️