How To Address College Burnout

College life can be both stimulating and stressful. Many students experience difficulty juggling academic pressures, adjusting to living with roommates, being away from home, and handling personal challenges, which can sometimes lead to college burnout. While researchers may define college burnout differently, burnout can refer to physical, mental, and emotional exhaustion, as well as cynicism, overwhelm, and a sense of low personal accomplishment. Below, we’ll discuss college burnout, its signs, and how to take care of yourself to prevent burnout and enjoy your college experience.

Burnout among college students 

The American Psychological Association recognizes that college students now face many complex challenges, including academic pressures, relationship challenges, financial difficulties, and concerns around mass violence, politics, uncertainty about the future, and different forms of loss. Below are some recent findings related to college burnout. 

Burnout among college students—statistics 

A study involving 22,983 students using the Maslach Burnout Inventory General Survey—an assessment of burnout levels—evaluated participants’ scores on features like reduced personal accomplishment, cynicism, and emotional exhaustion. The study found that over half of students experienced symptoms of burnout, and factors such as being in an upper grade, smoking, and study and life pressures, among others, influenced students’ propensity to experience burnout. 

The Healthy Minds Study Student Survey, a national student survey of college students,  indicates that during the 2022-2023 year, 36% of college students experienced an anxiety disorder and 41% had depression. 

What college burnout may entail—signs of burnout

Burnout tends to develop over time. It can be the result of chronic stress or anxiety. One of the best ways to prevent college burnout may be to watch out for its symptoms as early as possible and become proactive about addressing these signs. 

Possible signs of burnout

Among its symptoms, warning signs of burnout may include:

• Intellectual exhaustion
• Emotional reactivity
• Anxiousness
• Cynicism
• A sense of low accomplishment
• Worry about the future
• Loss of perspective
• Physical symptoms like headaches, stomach pain, and hollow breathing
• Reluctance to study further
• A sense of apathy toward education-related topics and academics
• Difficulty concentrating
• Reduced academic performance 
• Fatigue
• Diminished energy
• Lack of creativity
• Less motivation

Coping with college burnout 

Research suggests that low burnout levels may prevent students from dropping out of college. Some approaches may help reduce the feeling of overwhelm associated with burnout. 

College burnout coping strategies

Strategies to prevent burnout can be unique to each person, but the following are some examples of strategies that may work:

• Practice self-care by ensuring you take time to tend to your physical health, as well as your emotional well-being. This might mean scheduling time to go for a run or a walk in the park (or even around the block), seeing friends, doing relaxing activities, and practicing self-compassion. 
• Prioritize tasks and aim to set realistic goals for achieving them.
• Use positive self-talk and consider writing messages to yourself such as "You can do this," and spread them around your space as reminders.
• Aim to begin studying new material early on to avoid cramming sessions prior to exams.
• Consider taking a workshop on time management skills, goal setting, and stress management.
• Take breaks throughout the day and pace yourself as you study. For example, for every hour that you study, take a 10-minute break.
• Aim to get enough sleep.
• Consider taking fewer classes the next semester.
• Explore your school's study-abroad options for a change of perspective.
• Consider taking a gap year if feelings of burnout are considerably affecting your well-being.
• Seek help from others, which might include your campus learning center.

The effects of stress 

Stress is generally understood as a response to an external source. While stress, in smaller doses, can be beneficial by keeping you energized to meet daily challenges, chronic stress is associated with many detrimental effects on physical and mental health. Chronic stress is associated with making a person more susceptible to illnesses, increasing the risk of substance use, and experiencing risk of mood disorders like anxiety and depression. Learning to take care of yourself when experiencing stress and symptoms of burnout can help reduce their effect.

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

Ways to manage stress 

Helpful stress management tips may include:

• Practicing mindfulness.  
• Going for walks in nature, as researchers indicate that even 20 minutes spent in nature can significantly lower the stress hormone cortisol. 
• Listening to music.
• Exercising.
• Taking control of your situation by doing what you can to change it, such as doing things that can help you feel better.
• Connecting with people in your life, such as old friends and new acquaintances, or joining a peer support group.
• Limiting your caffeine intake.
• Practicing journaling to express your thoughts and emotions.
• Avoiding substance use and alcohol, especially if you're using them as a coping mechanism.

Tips to lower anxiety

Unchecked burnout is associated with anxiety, a condition the American Psychological Association defines as "an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure." Anxiety also tends to be future-oriented, prompting a feeling of uncertainty and fear around future events. Unlike stress, anxiety tends to be a response to internal phenomena, and it often accompanies a feeling of inability to cope. 

Anxiety busters

When unaddressed, anxiety can develop into an anxiety disorder, so it can be important to seek ways to manage symptoms. Ways to manage anxiety might include:

• Having creative outlets, such as painting, playing music, and/or journaling
• Identifying sources of support and seeking them out
• Practicing deep breathing exercises
• Practicing mindfulness
• Tapping into internal resources that help you feel better 

Fostering mental health 

Self-care tips for mental health

Mental Health America suggests the following tips to foster mental health:

• Take care of your physical health by getting enough sleep, exercising, and eating nutritious meals.
• Get involved with others by joining a peer group, volunteering, or practicing hobbies.
• Stay proactive about managing stress, be it through practicing mindfulness, taking a walk, practicing self-care, or doing activities you enjoy.
• Practice relaxation techniques.
• Practice gratitude.
• Focus on your strengths.
• Practice coloring when you're feeling anxious.
• Spend some time in the sun.

You might also seek medical and mental health support if you're finding it difficult to function.

Resources for student support when experiencing burnout

Many college students face challenges to their well-being and mental health. Challenges can include managing financial strain, balancing work and school commitments, and adjusting to living on campus. While most campuses offer support services, sometimes it can be daunting to ask for help when you’re experiencing burnout. However, there are many resources and organizations available for students, including:

• On-campus counseling center: Most campuses have a counseling center aimed at helping students address stressors associated with going to college and managing their personal life. As there may be a waitlist to see a counselor, you may want to schedule an appointment well ahead of time. 
• National mental health organizations: Organizations like the National Alliance on Mental Health (NAMI) offer various resources, education, and articles for students looking to improve their mental health. For example, NAMI offers a mental health college guide with many self-care tips. 
• Peer support groups: Many campuses have peer-led support groups—from one-on-one mentoring to peer learning—for students looking to address specific challenges affecting their well-being and mental health. 
• Online therapy platforms: Online therapy platforms enable you to connect with a licensed therapist from your own space.
• Workshops on stress, time management, and study habits: Many campuses offer workshops aimed at helping students become more productive without sacrificing their health and well-being. 

Online therapy for students

Many college students face multiple demands, making it challenging to squeeze anything else in. Online therapy allows you to connect with a licensed therapist from your dorm or own space. You can also send messages to your therapist anytime, and they will get back to you as soon as they can. The ease of communication can be helpful when you're managing stress and would like to receive supportive tips from your therapist. 

One meta-analysis of 13 studies examined the effectiveness of cognitive behavioral therapy delivered online (ICBT). The researchers' findings suggest that ICBT can be effective in reducing stress, anxiety, and depressive symptoms in people experiencing high levels of stress or stress-related disorders. CBT is an approach that seeks to address the connection between thoughts, emotions, and behaviors, with a view to reframe unhelpful patterns of thinking and behaving.