We all begin to feel it around early to mid-March, that underlying tired feeling that doesn’t seem to go away overnight, as we hoped. Here’s a little guide on how to survive burnout in college, coming from a fellow burnt-out college student.
A note first
Burnout is a serious concern, and it’s important to take care of your mental health. I highly recommend doing additional research into burnout and mental health hotlines in your area if you feel that your mental health has been getting worse or is becoming dangerous. Please try to talk to a medical professional if possible if you find that your mental health is declining. That being said, here’s a basic guide to feeling better despite the burnout that often comes with college.
I think that with this kind of topic, it’s important to link the resources I’ve used, to show that I’ve done research into this topic, and to provide resources for those who need them and/or want to look more into the topic. All information I have provided here has been taken from these resources, with an occasional tad bit from my own experience.
That being said, do not merely take my advice. I am not a medical professional. If you have extreme burnout or are experiencing declining mental health, please look into the resources provided and talk to a professional. The list below includes the resources I’ve used when writing this article:
- “12 Ways to Recover from Burnout” from the Cleveland Clinic – Link
- “Burnout: Signs, causes, and how to recover” from Mental Health America – Link
signs of burnout
Sometimes it can be hard to identify when we’re feeling burnt out compared to when we may just be tired or sleep-deprived from studying and other college activities. It’s important to look out for the signs to be aware of how things are going. The following list includes a few symptoms and signs of burnout that you may want to look out for.
- Constant exhaustion no matter how much you rest or sleep.
- Dreading responsibilities and activities you’ve enjoyed in the past.
- Feeling detached or emotionally numb.
- Struggling to focus or making more mistakes than usual.
- Feeling irritable, anxious or overwhelmed more often than usual.
- Having frequent physical symptoms such as headaches, an upset stomach or tension in the body not linked to being sick or other health issues.
Be aware that depression can often look like burnout as well, and sometimes, extreme burnout can lead to depression or be an early sign of it. If you find that the symptoms and feelings don’t go away with rest and distance, look into resources and information about depression and talk to a medical professional.
assess
I feel that the first step to figuring out what will help with your burnout is assessing how you feel, what your main stressors are, when you feel the worst, what helps, etc. It’s hard to begin to feel better when you aren’t sure what’s causing the burnout or what can help. I may be a bit biased because of my love for journaling, but I’ve found that writing things down can help you figure a lot out.
Track your stress levels throughout the process of resting and healing. It’s good information to know in the future what works best, what helps you feel better and what you need when you’re feeling burnt out.
reach out!
Whether it’s to a medical professional or to your support system (such as family, friends, professors, etc), it’s important to reach out and let people know that you’re struggling so you can get the help you need. Talk to your professors and let them know what is going on so they understand and can possibly help you in some way.
Some professors can really understand the struggles and may be able to provide an extension here and there when you really need it, but they can’t help you if they don’t know what’s going on. Reach out to your school counselor if you can’t access a doctor or therapist. Just having a listening ear that comes from a more professional place can really help.
Finally, please reach out to friends and family and let them know what’s going on so they know that you need them and so they can be there for you in the ways you need. I’ve found that studying and doing homework with friends can help make the task easier to do and more enjoyable. Talking to your family or friends about what’s going on and how you may need them to be more present in your life can help. Knowing someone is there to support you and that you have a support system can be relieving.
Establish boundaries
One of the next steps to helping your burnout is to establish boundaries. If you can, try to apply some distance between you and your stressors. This can look like taking a weekend to relax and rest rather than studying or taking a day off classes (if you can afford it) as a mental health day.
If you can’t afford to take days off because of the intensity of your school and or work, look into setting a ‘bedtime’ for your work and school. I’ve found that setting a time where you stop working at night and instead take time to take care of yourself before bed can help things feel less overwhelming.
Prioritize self-care
It’s important to make sure to take care of yourself, especially during harder times such as when you’re feeling burned out. Make sure you are eating properly, drinking water and sleeping enough. Not taking care of yourself physically or mentally can exacerbate the feelings of burn out.
If you feel like you don’t have time for these things, build them into your calendar, planner or to-do list. Treat taking care of yourself like an equally important task as all the others, or, with things like sleeping, eating and drinking water, treat them as more important, because they are.
I know it feels like the most important thing in the world is pushing through, but your health is truly the most important thing and that includes your mental health.
make the needed changes
Once you’ve figured out your stressors and what can be done to help with them, make the necessary changes to help your future self. Don’t just go back to exactly how you were doing things before if they clearly weren’t working. If you need ideas on what changes you can make while managing school, I highly recommend talking to your school counselor about what they’d recommend.
final note
Please take care of yourself. I know school can be difficult and overwhelming, but it’s so important to take care of your physical and mental health! Below is a list of mental health resources, including articles, help lines, etc. If you find that your burnout is getting extreme or is looking more like a serious mental health issue like depression or others, please get the help you need.
Immediate Crisis Support:
- 988 Suicide & Crisis Lifeline: Call or text 988 (available 24/7).
- Crisis Text Line: Text “HOME” to 741741.
- Veterans Crisis Line: Call 988 and press 1, or text 838255.
- Disaster Distress Helpline: Call 1-800-985-5990 for immediate crisis counseling.
- 911: Use for life-threatening situations.
Treatment and Support Services:
- SAMHSA National Helpline: 1-800-662-HELP (4357) provides 24/7, free treatment referral and information services in English and Spanish.
- NAMI (National Alliance on Mental Illness): Provides free support groups, education programs and the NAMI HelpLine (1-800-950-6264).
- FindTreatment.gov: A confidential online resource for locating mental health and substance use treatment facilities.
- Mental Health America (MHA): Provides online resources and screeners to find local help.
Information, Education and Articles
- NIMH Brochures and Fact Sheets (NIMH): Free digital brochures on mental health disorders.
- HelpGuide.org (HelpGuide): Offers evidence-based resources to understand and navigate mental health challenges.