The moment I slammed my last exam paper onto the desk, I felt as though I'd just run a marathon—except my legs were quivering, my head was foggy, and I was fairly certain I was going to scream or cry or both. Seriously, I don't think I've ever felt so exhausted in my life. I had been living on caffeine, sleep deprivation, and a vicious cycle of stress, anxiety, and self-doubt for weeks.

Now, with the exams over, I should have been relieved. Instead, I felt hollowed out—like I'd lost all my energy and no longer knew myself.

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The Burnout Wave

Ironically, we are told to study for tests, to grind ourselves to death like never before, but no one really talks about what lies afterward. The truth of the matter is that I was so consumed by the pressure and the stress that I didn't even realize I was burning out slowly until it was too late already. I remember being on my bed the first day, thumbing through social media, trying to distract myself elsewhere, but I just felt numb.

My whole body ached—physically, mentally, emotionally.The worst part? The constant voice in my head repeating, You might fail. You did not study enough. You're not good enough. It's a tune we are all familiar with, but on those post-exam days, it was too loud. I was overcome with guilt and anxiety, thinking that I'd blown my future because I hadn't performed "perfectly." I'm not exaggerating when I say that I spent hours wondering if I'd messed things up or if I'd lost my opportunities forever.

Image Credit: Ayshamarjana from Wikimedia Commons

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Binge-Watching and Bailing Out? Not Enough.

Like many teens, I had resorted to what I thought was self-care: sleeping in till noon, mindless scrolling on my phone, eating junk, and binge-watching Netflix. At first, it seemed fine—like, I was indulging myself. But then a couple of days went by, and I realized that nothing was helping.

Instead, I just felt tired, more disconnected from myself. I was denying my feelings, lying to everyone that everything was okay, but inwardly still exhausted, still under pressure.It was a vicious cycle I couldn't get out of. The more I tried to distract myself, the guiltier I felt for not "doing something productive." But what could be "productive" after weeks of non-stop studying? Nothing, it seemed. I knew I needed more than just short-term reprieve; I needed proper rest.

The Wake-Up Call

I hit rock bottom one afternoon. I was sitting on my bed, tears welling at the corners of my eyes, feeling like I'd failed myself even before the test results were released. And that's when it struck me: things had to change.

I couldn't keep operating on empty, hoping that doing more of the same would somehow make me full. I had to really take care of myself—not just superficially, the way we always hear—but in a manner that really took care of my mind and spirit.So, I found myself asking: What is real self-care? Not simply taking a day off to watch TV or sleep, but selecting things of value that honor my health.

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What I Learned About True Self-Care

Below are some things that actually assisted me:

1. Listening in on My Feelings: Instead of suppressing fear or self-doubt, I allowed myself to have them. I journalized honestly—about my concerns, my hopes, my what-ifs. It was uncomfortable initially, but it helped me understand what I truly felt underneath the exhaustion.

2. Setting Small, Gentle Goals: Instead of attempting to "get back to normal" immediately, I made tiny goals: take a short walk, have a sip of water, call a friend. Tiny victories set me up with confidence and reminded me that progress doesn't have to be large in order to be important.

3. Creating a Routine That Respects My Boundaries: I stopped waiting for myself to just snap back to it one day. I started getting up at a normal time, eating healthy, and scheduling quiet time—whatever that looks like: reading, music, or just sitting outside and watching nature.

4. Seeking Out Support: I struggled at first, but talking to friends, family, or a counselor helped a lot. Finding out I wasn't the only one feeling hopeless made me feel less guilty and more in touch.

5. Mindful Self-Compassion: Instead of criticizing myself for "not doing enough," I became self-nurturing. When I had critical thoughts, I gently reminded myself that I was human—imperfect, tired, and deserving of compassion.

6. Engaging in Creative or Restorative Activities: I started drawing again, even if I was not "good" at it. I also took hot baths, practiced restorative yoga, or simply sat outside and observed the sunset. Those activities helped me reconnect with myself in a gentle, supportive way.

The Power of Small Steps

What shifted for me was realizing that self-care isn't a singular fix—it's a continuous process. Sometimes it's taking the choice to breathe deeply when anxiety strikes. Sometimes it's setting boundaries by saying "no" to draining plans, or giving yourself permission to rest without shame.It's also about acknowledging that your worth is not measured by your grades or your productivity. You are enough, just as you are, independent of exam results or how many things you cross off your to-do list.

Image Credit: Ayshamarjana from Wikimedia Commons

A Message for You, Fellow Exhausted Teen

If you're reading this and you feel burned out, drained, or like you're hanging by a thread—know you're not alone. It's okay to feel tired after a tough testing week. It's okay to tell someone you're struggling, that you need a break, or that you don't know everything today.Self-care is not doing everything in a single night.

It's about being with yourself, even in small moments, every day. Be kind to yourself. Celebrate every little step forward. Remember that you're not your grades or your work. You're worth something because you're alive.So, take a deep breath, give yourself permission to rest, and trust that healing and growth happen gradually. You’ve just finished a marathon. Now it’s time to slow down, nurture yourself, and believe that brighter days are ahead.

You’ve got this.