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7 tips to prevent burnout

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The end of the semester can be stressful and hectic, which may increase your chances of feeling burned out.ÌýÌý

If you’re struggling to make it through the end of the semester or manage daily stresses, here are a few tips that can help you prevent burnout, identify when it happens and connect with support.Ìý

What is burnout?Ìý

Burnout describes a condition that can manifest when we feel overly stressed, overwhelmed, overloaded or anxious about school, work or life.ÌýÌý

Symptoms of academic burnout include:Ìý

  • Feeling mentally, physically or emotionally depleted or exhausted
  • Avoiding tasks or responsibilities
  • Developing cynicism or negative feelings towards your classes, instructors or assignments
  • Losing motivation to do tasks or assignments
  • Difficulty concentrating
  • Missing deadlines
  • Impacts to your academic performance, grades or engagement
  • Disconnecting from others, feeling isolated or lonely
  • Difficulty sleeping, changes in eating patterns or an increase in substance use
  • Feelings of hopelessness, helplessness or irritability
  • Feeling chronically stressed, anxious or overwhelmed
  • Feeling dissatisfaction or a lack of meaning and purposeÌý

Keep in mind that burnout can show up differently for different people, and you may not experience every symptom listed.ÌýÌý

However, it’s important to watch for any of these symptoms and take note of which ones may be affecting you. This can make it easier to know when you’re not doing well or need to seek support.Ìý

Resource: If you are feeling anxious, overwhelmed or are struggling to cope, Counseling and Psychiatric Services can provide support through drop-in hours, workshops and more.ÌýÌý

How can you prevent and manage burnout?Ìý

Don't let burnout sneak up on you. Instead, take some time to think through ways you can be proactive and set yourself up for success.Ìý

1. Give yourself (and others) grace

Many of us may assume that burnout is a personal issue that could or should be resolved through resilience or willpower. It’s important to recognize that our environments are much bigger predictors in our ability to cope with life. Many students – especially ones dealing with academic, friendship, intimate relationship, and home stressors - can experience burnout.ÌýÌý

Recognizing that your classmates and friends may be feeling the same way can help create opportunities for meaningful conversations and communal support.Ìý

2. Evaluate your expectations

All of us want to do well in college. However, it’s important to remember that you can only do so much given the time, resources, energy and support you have.Ìý

Expectations related to academics may come from outside influences like professors, TAs, family members or others. Take some time to identify expectations you have and ask yourself:Ìý

  • Are these expectations realistic and/or achievable?
  • Where might these expectations be coming from?
  • How are these expectations impacting my life outside of class (e.g., mental health, relationships, free time, etc.)?
  • Do the expectations of others align with the expectations I have for myself?
  • What expectations am I willing to let go of?
  • Is there a way for me to find support in managing my expectations?
  • What might ‘good enough’ look like for me?Ìý

Asking yourself these types of questions can help you identify areas where you may need to adjust your expectations.Ìý

3. Take time to rechargeÌý

We may not have control over different aspects of our lives or academics.Ìý

This lack of control can contribute to feelings of burnout. Instead of focusing on what may be outside of your control (like deadlines or workload), try to refocus your time and energy toward the things that you have a say in.Ìý

Here are some examples of things that you may have some control over:Ìý

  • What extra responsibilities you take on
  • How you delegate responsibilities (e.g., not doing group projects by yourself)
  • How you interact with instructors, professors or TAs
  • How you structure your schedule to match your study needs
  • How you spend your free time outside of class
  • When and how you reach out for support
  • When you put away your work and choose to rest
  • How much sleep you get each night
  • Who you spend time with in class and outside of school
  • How you advocate for yourself in different environmentsÌý

Sometimes, it may also be helpful to relinquish control over certain things. For instance, once you’ve completed a project or submitted an assignment, it is no longer in your hands.Ìý

4. Ground yourself in your values

When we feel burned out, we may lose sight of our goals or question what we’re really working toward. Taking some time to define your values, why you’re in school and how your academics align with your goals can be a helpful way to stay on track.Ìý

Here are some questions you can ask yourself to get started:Ìý

  • What are my values? (e.g., work ethic, learning, helping others, etc.)
  • How do these values align with my academic program?
  • Where can I find support if I need it?
  • How are my efforts now helping me accomplish my future goals?
  • What things are still within my control right now?Ìý

5. Sort through your priorities

Instead of giving equal importance to every task or assignment you have, try to think through your priorities and deadlines. For instance, you may evaluate your assignments based on how difficult it is to complete, how it will affect your grades or how energized you feel about a specific topic.Ìý

Be realistic about what you can and cannot accomplish. Sometimes, you may have to practice acceptance around the fact that there is only so much time in the day. This means that you may not be able to accomplish everything you’ve set out to do, and that’s okay. Prioritizing your tasks can help you decide what is worth doing and what is worth letting go.Ìý

Resource: If you need support with setting goals, managing your time or finding additional support, we recommend meeting with a peer wellness coach. These students are trained to help their peers and likely have similar experiences that can help you navigate challenges.Ìý

6. Spend time recharging

While it may seem counterintuitive, it can be helpful to take breaks from our responsibilities or coursework. In fact, stepping away can help you retain more information, feel more motivated and give you the energy to finish the tasks you’ve been dreading.Ìý

Here are some ways that you can recharge and make time for your own well-being.Ìý

  • Get a restful night of sleep by reducing your caffeine, avoiding all-nighters or creating a bedtime routine that will help you relax.
  • Make time for your hobbies outside of school, even if it’s only for 30 minutes.
  • Stay connected with your friends and encourage them to take breaks with you.
  • Take some time to visualize what success looks like for you short-term and long-term.ÌýÌý

Resource:Peer wellness coaches are here to support you with a variety of self-care topics, including sleep, relationships, stress management and more.Ìý

7. Reset your system

If you start to experience burnout, it’s important to address it sooner rather than later.Ìý

That’s because feelings of stress, anxiety and burnout can impact our academic performance, mental health, nervous system and overall well-being. Here are some tips to help you manage burnout and reset your system in the moment and long-term:Ìý