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How do you stop feeling burnt out?
I already feel my motivation seeping out of me slowly and I'm only in junior year!
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Wayne Archibald
Cybersecurity Associate Director here to share knowledge!
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Wayne’s Answer
Hi Jocelyn. Junior year was my most challenging year in college too. Burnout can feel like an overwhelming problem without an easy solution, but making a few small changes can have a big impact. Here are some tips to deal with college burnout.
Learn to Say No. We all often feel intense pressure to hustle and get ahead. But learning to say no can serve you well for years. Part of avoiding burnout comes down to managing your responsibilities. Taking on extra assignments or volunteering to organize events can leave students drained. That doesn't mean skipping out on group projects or saying no to studying for finals, though. Instead, think strategically about where to cut back, prioritizing the things that matter to you the most.
Focus on Time Management. Time management goes hand-in-hand with learning to say no. College students often take on ambitious side hustles or major projects without considering how much time they'll take. There's even a name for this problem: the planning fallacy. Even if you've written a dozen papers in college, you'll likely underestimate how long you need to write the next paper. Time management skills will help you work efficiently and effectively. Allow more time than you need you need, and avoid procrastinating.
Prioritize Sleep and Exercise. Getting enough sleep and increasing physical activity both contribute to better mental health. Incorporating exercise into your daily routine, and prioritizing sleep helps prevent and treat burnout. In terms of exercising, you don't have to become a power lifter. Instead, find an activity that's fun for you. Simply walking more or visiting the campus gym a couple times a week can make a big difference.
Getting 7-9 hours of sleep might be more challenging. Creating consistent sleep routines, putting down the screens, and prioritizing a dark and quiet environment when you are at rest can improve sleep quality.
Set Reasonable Goals. Taking on too much causes stress. So does setting unreasonable goals. Signing up for an extra class at the beginning of the semester might be a good way to save money on tuition, but it can also lead to burnout. Taking a realistic approach to goals helps relieve stress. Instead of packing your schedule or trying to cram for finals in a single night, set more reasonable expectations.
Make Time For Fun! Academics are a big part of college, but they aren't the only part. Packing every waking hour with schoolwork is a sure way to burn out before the end of the semester. Setting aside work to make time for fun helps students avoid burnout. Prioritize connecting with friends and family, whether that means scheduling regular dinners with friends or a weekly phone call with family. When you take breaks, leave school at school. Avoid carrying the stress of assignments or deadlines into other activities. Give yourself a mental break from academics so that you can return feeling fully refreshed.
Ask for Help. Most college students experience burnout, so learning how to ask for help is key. That can mean leaning on friends going through similar struggles or turning to family. You can also lighten your workload by asking professors for extensions but only do this if necessary. Finally, look into your college's mental health resources, including counseling services. Talking to a counselor can help students strengthen stress-management skills and learn how to cope before burnout strikes. Taking care of yourself should always be your priority.
Good luck!
Learn to Say No. We all often feel intense pressure to hustle and get ahead. But learning to say no can serve you well for years. Part of avoiding burnout comes down to managing your responsibilities. Taking on extra assignments or volunteering to organize events can leave students drained. That doesn't mean skipping out on group projects or saying no to studying for finals, though. Instead, think strategically about where to cut back, prioritizing the things that matter to you the most.
Focus on Time Management. Time management goes hand-in-hand with learning to say no. College students often take on ambitious side hustles or major projects without considering how much time they'll take. There's even a name for this problem: the planning fallacy. Even if you've written a dozen papers in college, you'll likely underestimate how long you need to write the next paper. Time management skills will help you work efficiently and effectively. Allow more time than you need you need, and avoid procrastinating.
Prioritize Sleep and Exercise. Getting enough sleep and increasing physical activity both contribute to better mental health. Incorporating exercise into your daily routine, and prioritizing sleep helps prevent and treat burnout. In terms of exercising, you don't have to become a power lifter. Instead, find an activity that's fun for you. Simply walking more or visiting the campus gym a couple times a week can make a big difference.
Getting 7-9 hours of sleep might be more challenging. Creating consistent sleep routines, putting down the screens, and prioritizing a dark and quiet environment when you are at rest can improve sleep quality.
Set Reasonable Goals. Taking on too much causes stress. So does setting unreasonable goals. Signing up for an extra class at the beginning of the semester might be a good way to save money on tuition, but it can also lead to burnout. Taking a realistic approach to goals helps relieve stress. Instead of packing your schedule or trying to cram for finals in a single night, set more reasonable expectations.
Make Time For Fun! Academics are a big part of college, but they aren't the only part. Packing every waking hour with schoolwork is a sure way to burn out before the end of the semester. Setting aside work to make time for fun helps students avoid burnout. Prioritize connecting with friends and family, whether that means scheduling regular dinners with friends or a weekly phone call with family. When you take breaks, leave school at school. Avoid carrying the stress of assignments or deadlines into other activities. Give yourself a mental break from academics so that you can return feeling fully refreshed.
Ask for Help. Most college students experience burnout, so learning how to ask for help is key. That can mean leaning on friends going through similar struggles or turning to family. You can also lighten your workload by asking professors for extensions but only do this if necessary. Finally, look into your college's mental health resources, including counseling services. Talking to a counselor can help students strengthen stress-management skills and learn how to cope before burnout strikes. Taking care of yourself should always be your priority.
Good luck!
Updated
Afrad’s Answer
Hello Jocelyn!
Remember to pause and breathe—allocate time for a refreshing walk outdoors, a chat with a friend, or any activity that brings you joy! We often lose ourselves in our tasks and overexert, so it's crucial to unwind.
Cherish your minor victories along the way, not just the monumental ones. These little triumphs pave the way towards your grand objectives, but we often overlook them in our busy lives. Take a moment to appreciate what went right, rather than dwelling on what didn't. Be proud of these victories, and let them fuel your progress.
Explore what truly inspires you—be it people, videos, or quotes—and keep them within reach to give you that extra push when needed. I maintain a collection of TikTok and YouTube videos featuring motivational figures that reignite my drive when it starts to wane. I also keep printed quotes that resonate with me. Here are a couple of my personal favorites:
- Seize today as your chance to create the future you desire.
- The actual size of most problems is much smaller than what our imagination magnifies.
You're destined for greatness, best of luck!
Remember to pause and breathe—allocate time for a refreshing walk outdoors, a chat with a friend, or any activity that brings you joy! We often lose ourselves in our tasks and overexert, so it's crucial to unwind.
Cherish your minor victories along the way, not just the monumental ones. These little triumphs pave the way towards your grand objectives, but we often overlook them in our busy lives. Take a moment to appreciate what went right, rather than dwelling on what didn't. Be proud of these victories, and let them fuel your progress.
Explore what truly inspires you—be it people, videos, or quotes—and keep them within reach to give you that extra push when needed. I maintain a collection of TikTok and YouTube videos featuring motivational figures that reignite my drive when it starts to wane. I also keep printed quotes that resonate with me. Here are a couple of my personal favorites:
- Seize today as your chance to create the future you desire.
- The actual size of most problems is much smaller than what our imagination magnifies.
You're destined for greatness, best of luck!