How to Avoid Burnout in College: 4 Dos and 4 Don’ts
The good news is that burnout is not inevitable or insurmountable. Students can prevent and overcome burnout by being more mindful of physical, mental, and social needs, even in a challenging academic environment. Here’s a brief checklist to set you on the right track.
By Connor Daniels — August 30, 2022
Admissions counselors are fond of saying college is a time to find your identity by exploring new opportunities and testing your limits. But what happens when you hit those limits? For many students, especially those with high-achieving, "type-A" personalities, the constant pressure of the college environment leads to anxiety, exhaustion, and a diminished sense of self-worth. This phenomenon is known as burnout.
The symptoms of burnout vary from student to student. Some express self-doubt, measuring themselves against others' success and dismissing their own achievements. Others find themselves constantly tired, lacking the motivation to get out of bed. Many associate burnout with chronic loneliness and the belief that they do not fit in with their peers. These feelings deprive burned-out students of their well-being and pose serious barriers to academic success.
If you encounter these symptoms during your time at college, you're not alone. According to a study at Ohio State University, 71% of students—nearly three in four—reported feeling symptoms of burnout in April 2021.
The good news is that burnout is not inevitable or insurmountable. Students can prevent and overcome burnout by being more mindful of physical, mental, and social needs, even in a challenging academic environment. Here's a brief checklist to set you on the right track.
1. DON'T: Pull All-Nighters
Although college students sometimes brag about how little sleep they've gotten, research shows that all-nighters are not a healthy practice. A night without sleep can produce as much cognitive impairment as being drunk—not ideal for writing that term paper. Consistent sleep deprivation raises levels of the hormone cortisol, which is linked with anxiety and depression. No matter how much work you have to do, getting some sleep will be far better for your mental health and grades.
DO: Prioritize Rest
The best way to prevent sleep deprivation is to maintain a consistent sleep schedule throughout the school year. Set a time to wake up in the morning and stick to it-whether you pick 6:00 am or 10:00 am, you will feel far more awake because your body knows to wake up then. Then, follow a consistent evening routine to help your mind wind down the day's activity and prepare for sleep. Aim for 7 to 8 hours each night.
2. DON'T: Neglect Your Health
College can be an easy place to engage in many unhealthy behaviors. Some students attempt to survive on a diet of Mountain Dew and pizza, only to discover that scurvy is not just for pirates. Others begin drinking to deal with stress, waking up with a hangover, and regrets. Don’t let this be you—mental health starts with taking care of your body.
DO: Prioritize Rest
One of the best investments you can make in your well-being is to set aside time to eat right and exercise. At the dining hall, look for options with healthy vegetables and protein. Instead of hitting up the soft-serve machine for dessert, look for fresh fruit. If you live off campus or commute, try to cook for yourself instead of ordering takeout. Of course, no diet will make you healthy if you don't also engage in some physical activity. Your college probably has gym facilities that you can use, or, if you want a more social outlet for your energy, look for an intramural sports team to join. If you think that you don't have time for "real" exercise, don't stress-even 10 minutes of movement can have positive health benefits.
3. DON'T: Set Unrealistic Expectations
Attending college—especially if you're living on your own for the first time—can be a transformative experience. But don't let the dramatic changes in your life lead you to wishful thinking. Although we all might like to graduate as valedictorian, earn a prestigious research scholarship, deliver an award-winning performance as a soloist in the orchestra, learn two new languages, and serve as senior class president, trying to be the best at everything is a sure road to disappointment. Remember that everyone, including your classmates, has unique talents and abilities. Learn to say no to activities that don't fit in with your priorities, and don't try to be the best at everything. Instead, pick a few things you'll enjoy rather than berating yourself for not doing it all.
DO: Set Attainable Goals
Although unrealistic expectations can contribute to burnout, attainable goals can provide the motivation necessary to escape it. Think about your strengths and weaknesses to set goals you can realistically achieve within a set timeframe. Don't be afraid to specialize in what you're best at. Once you have a goal in mind, write down measurable targets to get you there and keep a record of your progress. When you're discouraged, look back at what you've accomplished to give yourself the motivation to continue working on a challenging project.
4. DON'T: Ignore Your Emotional Needs
Students facing burnout sometimes don't seek help because they're nervous about seeking counseling or because they think they don't have time to process their anxiety. Instead, they try to "push through" their burnout and put off dealing with its root cause. Unfortunately, this only makes the problem worse. There's no shame in seeking advice or taking time to work through emotional trauma. The sooner you seek help, the sooner you can get back on the right track.
DO: Build a Support Network
Everyone—yes, even an introvert—needs a support network to stay mentally and emotionally healthy. Studies have shown that the most important factor affecting our happiness is quality time spent with others. Even when you're busy, prioritize friendships that enable you to grow as a person. Look for an older mentor to help you succeed in your new college environment. Seek a spiritual adviser to help orient your life toward something meaningful. And when burnout threatens, don't be afraid to turn to these people for help.
Connor Daniels
Connor Daniels teaches humanities to 7th through 12th grade students at Bloomfield Christian School in Bloomfield Hills, Michigan. In 2021, he graduated summa cum laude from Hillsdale College with a degree in history and politics.
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