Academic burn-out is something I bet we have all experienced at some point. School is stressful! Partner that with learning how to be an adult, having a job, and keeping up social circles. It can be very stressful for young adults who are just trying to find their way. Academic burn-out is, definitely, mental and physical exhaustion due to prolonged school-related stress, which can cause lack of motivation, poor performance, and frustration. But what does this actually look like? 

It can be directly related to school, like not doing assignments because you just need a break, or skipping class because it seems unnecessary. It can be physical, such as chronic headaches, exhaustion, and insomnia, or increased muscle tension. It can be mental, such as depressive thoughts, extreme apathy, or feelings of helplessness. Or some mix of the three. That leads me to my next question: even if you notice these symptoms and acknowledge what’s going on, it doesn’t just make the stress go away. So, what do we do to combat the burn-out and get back in gear to finish the last few weeks? 

I like to focus on the 3 S’s: Self-Care, Setting Boundaries, and Support Systems.

Self-Care

Focusing on yourself, even for just one day, can completely change your mindset. Take a break, and do something productive with it; you don’t have to beat yourself up for stepping away from school work. Self-care can show itself in so many ways. Don’t focus on the magazines or TV shows that tell you what self-care should look like. But here are some ideas on where to start, from a fellow student who struggles majorly with these symptoms. 

• Eat a good, healthy meal.
• Exercise – Running, swimming, going to the gym, even just a nice walk around campus.
• Get outside in the sun.
• Take that hour-long shower you’ve been thinking about.
• Clean your room, or organize your desk.
• Find a TV show or movie you’ve been meaning to watch and just enjoy something for an hour or two. No stress included!

Setting Boundaries

Being a good student does not mean spending every waking hour poring over notes or doing work. Give yourself allotted times to study and stick to it. When you are studying or working, that is what you should do. No phones, no friends, no distractions. Sit down and completely focus on your work. Then you can get up and go do whatever you want, knowing you’ve spent some real time working, and now can take a little break for yourself or your social life. 

And on the other hand, being a good friend does not mean hanging out all day, every day. Making plans with your friends and having time with other people is very important; however, you are important too. If you have a lot of work, or a big test coming up, it is okay to tell your friends you can’t today. They will support you and understand that there is always tomorrow to hang out, but there isn’t always tomorrow to study for that big final at 9 AM. 

Support Systems

Having a support system is so unbelievably important in any aspect of life, but for a college student with the weight of the world on their shoulders, I think it is the most important. Whether that be campus resources, a counselor or therapist, friends that you can be real with, or family that can support you. Having someone to talk to and to be able to be 100% truthful with is so necessary to be able to handle big emotional moments and stressful times.

While academic burnout happens to us all, it is important to remember that no matter how important your work, your job, or your friends are, YOU are your biggest priority. None of that other stuff gets the care and attention it needs without you. Finding your own way through when it seems impossible is so hard, but if you prioritize yourself, set boundaries with yourself and others, and find a system of people that support you, you will succeed. Most importantly, it will all be okay. 

Edited and Reviewed by Zoe Carter