Tips to avoid burnout and stay energized
What is burnout?
Burnout happens when stress becomes overwhelming and constant. It can look like:
- Feeling mentally and/or physically exhausted
- Avoiding responsibilities or procrastinating
- Losing motivation or interest in classes
- Trouble focusing or missing deadlines
- Feeling isolated, anxious, or irritable
- Changes in sleep, appetite, or substance use听
You don鈥檛 need to experience all of these to be burned out鈥攋ust pay attention to what might feel off for you.听
How to stay ahead of burnout
Taking small steps now can help you feel more balanced and prevent stress from piling up later. Here are some practical ways to keep burnout at bay:听
听听Give yourself (and others) grace听
Stress is normal, but too much unmanaged stress can lead to burnout. Many students feel pressure from academics, relationships and life outside school. Remember: you鈥檙e human and it鈥檚 normal to struggle at times. Be kind to yourself鈥攁cknowledge your effort, even when things feel tough.听
Stress and burnout aren鈥檛 something you have to handle alone. Lean on friends, classmates or campus resources for support. Chances are, others are feeling similar stress, and sharing your experiences can help you feel less isolated and more connected.听
听听Check your expectations听
Ask yourself:
- Are my goals or standards realistic?
- Where do these expectations come from?
- What does 鈥済ood enough鈥 look like for me?听
Adjusting expectations can reduce pressure and help you focus on what matters most.听
听听Control what you can听
You may not be able to move deadlines, but you can choose:
- How you schedule your time
- When you rest
- Who you spend time with
- When you ask for help听
Once you鈥檝e focused on what鈥檚 within your control, the next step is deciding where to put your energy.听
听听Prioritize and recharge听
Not everything deserves equal energy鈥攁nd you can鈥檛 run on empty. Decide what鈥檚 most important and let go of what isn鈥檛. Then, give yourself permission to take breaks. Stepping away helps you recharge and stay motivated. Try:
- A full night鈥檚 sleep
- A hobby you love
- Hanging out with friends听
听听Reset when needed听
If stress starts creeping in, act early. Small changes鈥攍ike adjusting your schedule or reaching out for support鈥攃an make a big difference.听
Find support
You don鈥檛 have to navigate stress or burnout alone鈥攃ampus resources are here for you. And reaching out for help is a sign of strength, not weakness.听
Peer Wellness Coaching: Connect with trained student coaches who understand what you鈥檙e going through. They can help with time management, stress reduction, sleep habits and more.
Counseling & Psychiatric Services (CAPS): If you鈥檙e feeling anxious, overwhelmed or just need someone to talk to, CAPS offers drop-in hours, workshops and counseling support.听
Taking advantage of these resources can make a big difference in your well-being and academic success.听