College can be both an exciting and overwhelming time. No matter where you are along your college journey, you may find yourself coping with physical and emotional exhaustion while striving to manage and succeed in all that college life offers.

What is burnout?

Burnout refers to emotional, mental, and physical debilitation and is often caused by overwhelming levels of stress, frustration, and exhaustion with little time to decompress or relax. When unmanaged, burnout has the potential to negatively impact the brain and physical and mental health.

Navigating your mental health in college can be challenging. No matter how far along you are in your college journey, you may gradually notice experiences of exhaustion, frustration, reduced motivation, feeling emotionally drained and disconnected, or difficulty concentrating and feeling present. College burnout is not uncommon as students often encounter numerous new stressors during this time in their life, including challenging coursework, novel social situations, difficulty exercising time management, and financial strains.

Setting healthy boundaries

Learning to prioritize yourself and your needs is an essential first step in managing burnout. Whether you are taking your classes remotely, in person, or in a hybrid setting, practicing healthy boundaries is vital. College life can get busy, and you might find your calendar quickly filling up with classes, intramural sports practice, student club meetings, group project work, or social events. Consider gradually introducing boundaries into your life. If needed, compassionately shed outside activities and commitments from your schedule that no longer provide you joy, and nurture and develop those that do. By practicing saying no to things that do not contribute to your professional and emotional growth and well-being, you can learn to prioritize what helps you move forward.

Practicing self-care & compassion

The quest for academic success and the natural human desire to connect with your surroundings and peers can be a daunting experience. It can feel easy to prioritize school and social commitments and work on yourself “later.” However, practicing self-care and taking frequent breaks to relax your body and mind and recharge your reserves is a powerful and effective way to combat burnout.

Self-care can take on many different forms. Self-care can include any practice where you take time to do something joyful for yourself. This may be taking a daily stroll through the park, re-visiting a cherished hobby, or reaching out to loved ones to express feelings of discomfort and appreciation. Take your time exploring what your self-care regimen looks like, and be compassionate with yourself along the way.

Take care of your physical health

This may seem like a no-brainer, but nourishing your body with nutritious foods and engaging in exercise or physical movement can go a long way in lessening experiences of burnout and fostering resiliency.

Practicing good sleep hygiene is also essential. Your body needs time to heal. Sleep allows the body to rest, recharge, and recover from the day’s wear and tear. Many valuable biological processes occur during sleep, including memory consolidation and healing.

Practicing mindfulness

If you notice yourself experiencing college burnout symptoms, consider exploring practicing mindfulness. Practicing mindfulness can be as simple as approaching a present moment with curiosity, openness, and acceptance without judgment. Mindfulness practice can significantly aid in navigating and lessening symptoms of burnout. The benefits of mindfulness practice on college and university students' well-being and mental health are well documented. You may view mindfulness as another form of self-care, allowing you to reconnect and care for your body. Taking time each day to be fully in the moment and check in with your mind and body without judgment can help you slow down and put things in perspective.

You are not alone

If you find yourself feeling frustrated with your experiences of burnout, know that you are not alone. There are many ways you can foster resilience and lessen experiences of college burnout, while celebrating and honoring your accomplishments along the way. CONNECT WITH US to learn more about therapy for young adults.

Coping with College Burnout