Now that you’re familiar with the major causes and symptoms of this common problem, it’s important to know how to deal with burnout in college. Even if you don’t think you’re currently experiencing burnout, it’s still important to practice self-care and to use the following tips to help reduce your risk of suffering mental health problems.
Above all, know that it’s okay to not be okay. Everyone goes through challenging times now and then and it’s perfectly fine to take a step back to prioritize your health. Mental health struggles are not a character flaw or a sign of weakness. Even if it might feel awkward at first, reaching out to someone whom you trust may make all the difference in your wellness.
You might have arrived on campus (or started online classes) with the feeling that you can do everything — classes, schoolwork, studying, extracurriculars, social time and personal commitments. Pretty quickly, however, you’ll be reminded of the fact that there are only 24 hours in each day and it’s often not possible to do absolutely everything.
Ideally, before freshman fatigue sets in, learn how to politely decline some invitations and requests. It’s perfectly acceptable to let someone know that, as much as you’d love to get together, you don’t have time for it right now.
In some cases, you might not need to decline an invitation altogether. Instead, consider a counteroffer. If you don’t have time to meet up with a friend on Saturday because you need to work out, you could instead invite your friend to work out with you. You’ll be able to maintain your fitness and your social life simultaneously.
Although it's important to learn when to decline invitations and activities, it's also essential not to devote 100% of your waking hours to classes, assignments and studying. This can be a recipe for college burnout. Everyone needs some leisure time each week, and participating in campus activities can be a great way to maintain your mental and spiritual wellness.
Identify one or two campus activities, clubs or intramurals that you’re interested in. These activities are a great way to meet new friends and get engaged with your new community. They also offer a pleasant break from schoolwork.
Your college campus might have established community outreach and service projects available to join, but if not, you can always look beyond your campus to opportunities in the larger community.
Studies show that volunteering is great for your mental health. In fact, it can help you manage your stress and reduce the risk of depression, anxiety and even physical health problems.4 Volunteering is also a great way to expand your social network or strengthen your existing friendships if you volunteer with a friend.4
No matter how busy school gets, it’s important to take care of yourself. Try to set aside at least a little time for daily exercise. Whether you’re walking on a nature trail or hitting the weights in the fitness center, physical activity can boost your mood (and even your academic achievements).3
It can be particularly challenging for college freshmen to get accustomed to preparing their own meals or selecting meals in a dining hall. Remember that your body and brain need a balanced diet, so try to eat plenty of vegetables and fruits, along with proteins and whole grains.
In addition, try to practice good sleep hygiene. Get to bed at about the same time each night and wake up at about the same time each morning, even on weekends. If you’re having trouble sleeping because of noise in your residence hall, invest in some earplugs and/or ask your roommate(s) if they wouldn’t mind a white noise machine.
A common source of stress in college is waiting until the last minute to work on assignments or study for exams. Instead, practice good time management. Work on your schoolwork every day, even if your assignments aren’t due for a while. You should also set aside regular study time each day, as being well-prepared for classes may help mitigate your stress.
Sometimes, students can feel overwhelmed when faced with a major research paper or project. To reduce your stress, break it into smaller tasks. First, write a list of everything you must do to complete the project. Then, work through the smaller components one by one until you’re done.
You might not think about talking to a mental health counselor until you're experiencing the symptoms of academic burnout. However, if you talk to a counselor when you're feeling stressed but not yet burned out, you may be able to avoid burnout altogether.
Explore the mental health resources available on your campus and don't be shy about scheduling an appointment to talk to someone. Remember, it is confidential.
