How to recognize and avoid academic burnout

Academic burnout is an unfortunate but common experience among university students. Even the most dedicated and enthusiastic students can reach a point where school or a particular class feels like a burden rather than something they look forward to. If you’re in a passion-driven industry (like teaching) this can feel pretty disempowering.

I wrote this article because I’ve recently noticed myself burning out. Because I’ve been there before, I recognized the signs, and I knew what strategies to use to get through it. So keep reading if you’re worried that you may be nearing burnout, or already are and don’t know what to do!

Students who experience burnout may have different responses to it. Some may abandon their studies altogether while others will simply take a leave of absence until they resume their studies with new energy and enthusiasm. For those that remain in their programs and attempt to soldier on, recognizing and dealing with academic burnout is essential if you hope to return to your classes at some point in the future.

What is academic burnout?

Burnout is a state of emotional, mental, and physical exhaustion that occurs when someone is overworked and no longer finds satisfaction or meaning in their daily activities.

Unfortunately, because university students are often juggling a lot (deadlines, homework, readings, extra-curriculars, etc.) while still often working… And trying to maintain some type of social life… Burnout happens to a lot of us. It can happen at any point during your studies, even during the first semester of your first year.

Remember – Burnout is not a sign that you can’t succeed in university. It just means there’s too much on your plate right now.

What happens when you ‘burn out’?

Students who experience burnout may have different responses to it. Some may abandon their studies altogether while others will simply take a leave of absence until they resume their studies with new energy and enthusiasm. For those that remain in their programs and attempt to soldier on, recognizing and dealing with academic burnout is essential if you hope to return to your classes at some point in the future.

Whether you’re feeling like you may be burning out, or are pretty positive you’re in the thick of it, I’m glad you’ve found this page. Because the first step in fixing a problem is identifying it!

Causes of academic burnout

Lots of things can cause burnout. They may be directly related to school or caused from factors you have no control over… Among so many other things.

I’ve listed some common reasons below, but no that no matter what is causing your burnout, it’s totally valid! Everyone goes through different things, and we can all tolerate different levels of stress.

Stress or anxiety

University can be a very stressful time due to the high expectations, lifestyle changes, and the perceived pressure to succeed. Add in the pressure of trying to find a good job after graduation and it can feel like everything is riding on your university experience.

All of this (or honestly even some of this) can lead to a lot of unnecessary anxiety that can be debilitating for students, particularly if they don’t know how to manage or get rid of it.

Use your personal strategies to manage stress. Personally, I try to lower stress levels by dedicating time to the outdoors. If I can spare a day, I head to the lake or the mountains. If I only have a bit of time, I spend time in the garden. That, or I play music/practice painting. These are my strategies, and yours may be different – Do whatever brings you peace! Just try to carve out consistent breaks into your schedule.

Another thing that’s helped me is mindfulness practices. Yoga, meditation, and gratitude practices are all tools I’ve used to manage stress. It doesn’t take it away, but it gives you a healthy outlet.

Overworking

I know, the tuition needs to get paid. But, there are financial supports available to help you through (or, if you need to, you can always take time off of studying to work). Overworking may feel like you’re making financial headway (uni life is far from cheap – I get it), but you might actually be pushing yourself towards burnout.

If you feel like you can’t take any hours out of work, talk to those in your support circle about seeking financial help. You can also consider student-aid, loans, lines of credit, and assessing your budget to see where you can save.

Should you find yourself in a dire situation, reach out to your university. Many have awards, bursaries, and scholarships based on financial need or academic performance (among others). There’s also fee deferal, but chat with your university to see what they have available.

Personal Life

Life is more than just school and work. There’s the personal life, too. Whether you’re personally experiencing heightened stress or your loved ones are going through a tough time, this can all take an emotional and physical toll.

Be careful to recognize your limitation to help while honoring your own needs. Care for yourself first before offering to help those around you. Trust me, I know it can be tough, but you can’t pour from an empty cup.

If you feel like this may be part of your burnout – Chat with your loved ones and let them know what’s going on. It’s important you have someone you can talk to when things get overwhelming.

You may also consider seeking professional support, too. Counselors are well equipped to respond to your needs and experiences and helping guide you through the stressful periods of your life.

Workload

Make sure you’re being reasonable about the number of hours you can work and the courseload you can take. Speaking from experience, it may sometimes be better to take fewer classes but have more time for yourself (or for work). If you’re in a program that lets you decide courseload, consider taking only 3 or 4 while you take the extra time to care for yourself through this stressful period.

Managing your time as a student can also be difficult. If you fail to organize your time effectively, you may find yourself overcommitted and struggling to keep up with your studies, assignments, and various extracurricular activities. If you are not careful, you may end up not having enough time to sleep, eat well, exercise, or do the things that are important to your physical and mental health.

This can over time lead to burnout and other mental and physical health issues.

Diet and nutrition

I am not saying you need to be on a diet to be healthy. But, eating well and getting enough vitamins, minerals, and fiber are essential to your physical and mental health. Unfortunately, many students don’t eat as healthily as they should. Ya’ll, I’m speaking from experience. I vividly remember a day of drinking 2 coffees, 2 cappuccinos, and snacking on chocolate-covered coffee beans. I don’t remember what lunch was, but it was something quick as I ran from work to class. Not ideal. And, I felt horrible.

This can lead to low energy levels, poor productivity, and increased risk of mental and physical health issues.

Exercise

Exercise and physical activity is essential for good mental and physical health. It helps reduce stress, improves your mood, and lifts your overall energy levels. It’s also an important outlet when you’ve got a ton of things going on.

Not all of us love the gym or have time for long walks every day. But, even just a short walk, bike, or whatever you like to do can make a difference. Even just 15 minutes if that’s all you have!

Poor sleep

Back in year 2 of my undergrad, I burned out badly. I couldn’t function, I fell behind in school, and had to reduce my work hours. Why? A big part of it was that I didn’t sleep.

I would sleep an average of 5 hours a night just to wake up, run to school, and go-go-go until late in the evening. Our bodies need sleep.

Now, I know, this is tough when you’ve got tons of work to get done, and especially when exams are happening. Take time to plan out your days and honor your ‘bedtime’ – Your mind and body will thank you. By planning out your day (and sticking to your schedule), you will soon be able to get enough rest (hopefully).

Stress also makes it tough to fall asleep. Try setting a good nighttime routine: Screens off before bed, put some calming music on, and get those essential oils going… Whatever works for you. Sleep is essential for good mental and physical health.

Symptoms of burnout

Now, I am no doctor. But, here are some of the ways I have learned to recognize burnout in myself. If you are concerned that you may be experiencing burnout – Please reach out to medical and mental health professionals. This is simply meant to help you recognize if you are, in fact, burning out.

An inability to enjoy your classes or find satisfaction in your studies

“Maybe I should just drop out…” I’ve thought this, said this and felt this way too many times. I’ll suddenly go from deeply loving and enjoying my classes to feeling unmotivated and uninspired. If you’re finding that you suddenly don’t have the motivation (or desire) to do your assignments and readings, it could be a result of burnout.

Low energy and motivation

Ok ok, low energy kind of goes hand in hand with being a student. But, if you find that you have trouble getting out of bed in the morning or that you have low energy throughout the day, you may be experiencing burnout.

Being excessively tired can be a result of many things though, so again – Seek professional advice if you’re worried about this!

Excessive stress

If you have more stress than you feel is necessary, that can be a sign of burnout. If you find that even small things are causing you a lot of stress, that is not a healthy amount.

I recently felt burnt out again, and though I felt all of these symptoms, this one hits the hardest. I find my capacity to manage general life stresses goes way down, making even the littlest things feel overwhelming. It puts you into this awful cycle where you’re stressed, so then you fall lose motivation, then you can’t sleep, then you have low energy… You get where I’m going.

Diminishing passion

Chances are, you’re passionate about what you study. That’s what makes the late nights studying, the stressful exams and tough essays all worth it. Nevermind the high price tag of tuition.

So, if you find that you suddenly have no passion for your major, no desire to pursue your passions, or no desire to continue with your plans post-graduation, that is likely a sign of burnout.

When this starts happening to me, I like to reflect on my “why.” Think about what drives you – Why are you in this field, who are you doing this for (hint, it should be you!), what are the goals you look forward to achieving?

Depression

It can be difficult to tell the difference between burnout and depression.

If you are experiencing a lot of sadness, have no motivation to get out of bed in the morning, feel hopeless about the future, or have thoughts of suicide, you may be suffering from depression, and you need to seek help immediately.

Reach out to your doctor or call a nurse’s hotline in your area. If you’re having thoughts of suicide, call your emergency line immediately (911 here in Canada).

How to deal with student burnout

So, you know what to look for. But what to do when you feel like you’re burnt out? Again, I am not an expert. If you are experiencing distress or serious mental, physical or financial health concerns, reach out to an expert or medical professional.

But, from experience, here is some advice:

Identify the root cause

To begin to deal with your burnout, you must first identify its root cause. This can be challenging, but you must be honest with yourself and figure out what is causing you to feel so uninspired and tired. Do you need a self-care day(s)? Do you need to adjust your work or courseload?

Stay hydrated, nourished, and well-slept

Trust me, I know these can be big asks. But, you’re not going to be able to work or study effectively if you’re exhausted and your body doesn’t have the hydration and nourishment it needs.

Drinking enough water is essential when combating burnout as it keeps your digestive system healthy and hydrated. It also keeps your brain hydrated which is essential for mental clarity and productivity.

Eating a balanced diet (the one that works for you) is also important for mental and physical health. Now, I’m not here to say you need to eat a specific diet. Frankly, the word ‘diet’ itself carries negative connations for me. But, I also think it’s important to honor your body’s needs. What I’m saying is I know time and funds are tight – But make time to eat as much as you need to, when you need to, and try to maintain as well-rounded of a diet as possible. Staying nourished means you will feel less tired and lethargic, making it easier to keep working and studying effectively.

Get your sleep. Napping is self-care too, you know? Getting enough sleep is important so that you’ve got the energy to make it through your busy day. And no, extra caffeine does not do the same thing. You owe yourself a good night’s sleep (or even a short nap).

Exercise

Again, like the diet part, I am not here to tell you how much to exercise or what kind to do. But keeping your body moving in whichever way you enjoy is important for your physical and mental health. Even if it’s a little stretching break, a walk, or a full-on workout at the gym, try to make exercise a routine part of your schedule.

And, I know, it can be difficult to make time for this as a student. But it doesn’t have to be anything extravagant. I’ll often use my breaks in between classes to walk outside, which is enough to recenter my thoughts before heading to the next class. Just find what works for you and make it a priority!

Use stress reduction techniques

This looks different for everyone, but it’s important that you integrate stress reduction techniques into your busy schedule. For some this is meditation, for others it’s yoga… For me, it’s heading outside and spending some 1 on 1 time with nature. Find your thing and make it routine!

Reach out to those in your circle

It is easy to put your studies, work, and extracurricular activities before a social life. But, these are the people who care about you the most! I’m definitely guilty of shutting people out when I’m overwhelmed but am slowly learning how harmful this is in the short and the long term.

A big way to foster healthy relationships (even when you’re burning out) is communication. Communicate your needs to those around you and it will make the world of difference. If you need some time alone to recharge, let your loved ones know. Trust me, “Hey, I really want to visit with you but I’m really overwhelmed and need ___(space, a personal day, etc.)___” is much better than radio silence.

Alternatively, reach out to family and friends if you need help. You are not the only one experiencing what you are, and everything you are feeling is valid – Most importantly, you do not need to go through it alone. ♡

Some words of wisdom

I’ve peppered a lot of advice throughout this post, but I want to leave you with a few important reminders.

Take your time

Many of us feel a need to rush through our studies and get to the finish line as soon as possible. But, the finish line for who? A few extra months or years before you graduate aren’t going to matter if you’re totally burnt out. Life is not a race – You will get where you need to be exactly when you need to be there.

Be gentle with yourself

Elke 10 years ago would have laughed if you said this to her. She also needed this reminder more than ever. Being gentle with yourself is not a sign of weakness. In fact, I think it takes a lot of courage and strength to honor your personal needs.

If you need a break, it is okay to take one. We are way too harsh on ourselves and that leads to pushing ourselves way too hard. So, if you feel yourself becoming overwhelmed, prioritize yourself a little more and do what you need to rest and recover.

Validate yourself and nourish your mind and body however you feel you need to.

Don’t forget to enjoy this period of your life

I’m telling you to enjoy life after a long-winded article about burnout. I can see how this may seem ridiculous.

But, one day, the university experience will be a thing of the past! It’s so easy to get caught up in the stresses of university life and lose sight of the fact that you’re pursuing your passions and setting yourself up for the life you’ve always dreamed of. And that is huge!

Just remember to enjoy the ride, have fun when you can, and to live in the moment. It will make for a happier you now and in the future.

Conclusion

Academic burnout is closely linked to poor mental and physical health. If you are experiencing burnout, you need to take action to reverse the effects as soon as possible. And, if you are concerned about your mental and physical health and need professional support, seek it before your situation worsens. Talk to your student services at school, reach out to a medical professional, or talk to your loved ones about what you’re going through.

Burnout is serious, and you don’t need to go through it alone.

Start by recognizing the signs of burnout, and then find ways to combat them. With the right strategies and a little self-love and compassion, you can most likely regain your enthusiasm for life, school, and all the amazing opportunities that lie ahead.

Hang in there, friend – Graduation will come faster than you think!

Thank you for reading. ♡