Academic burnout is far too common within the academic space. Burnout is a chronic mental, emotional, and physical experience of exhaustion from continuous years of schooling and intense studying. While pursuing my PhD, there have been times where I have faced severe burnout that led me to be unable to get out of bed no matter how hard I tried. However, there is a solution to overcoming the feeling of academic burnout and preventing its treacherous cycle!



Academic burnout symptoms cause much more than just tiredness. It can manifest itself through psychological problems including insomnia, depression, and severe fatigue. It is crucial to treat symptoms of burnout before it gets to a critical point. The earlier you recognize these symptoms, the better chance you have of reducing burnout. 

Common signs of academic burnout can include:

• Lack of motivation to attend classes, go to lab, complete assignments, or meet program timelines. 

• Increased irritation and (or) lashing out at others.

• Loss of confidence in your abilities

• Pain and tension in your body (i.e. headaches, muscle aches)

• Overeating 

• Insomnia 

• Anxiety

• Depression

• Physical exhaustion

• Negative emotions toward learning 

If you begin recognizing some of these symptoms in yourself, it is time to start making changes to your routine that will promote optimal physical, mental, and emotional health. These strategies can also be helpful if you have an intense semester ahead and looking to prevent burnout before it starts. 

1. Make time for activities you enjoy:

It's so easy to get caught up in the day-to-day routine of getting to class, going to lab, and constantly studying. However, adding things that you enjoy to your calendar during the week and on weekends helps provide a proper work-life balance. This will also help you to stay motivated to finish and complete your program of study.

2. Don't be afraid to set boundaries or say no:

Self-awareness is a big component in preventing burn out. As a student, you know how much persistent effort it takes to ensure the best results in your academic career. Staying away from or removing yourself from situations that provoke anxiety is a big step in taking your power back. It is okay to say no to participating in events or being around people, places, or things that do not promote growth in your life.

3. Get physical exercise:

Exercise is a great way to alleviate stress and pain. It is also known to increase feelings of happiness and self-confidence. Students who prioritize staying physically active tend to have better outcomes academically. If your body doesn't have what it needs to function, you can easily feel academic burnout on top of having a very demanding schedule. Exercising three times per week can significantly improve feelings of burnout.

4. Set attainable goals and realistic expectations:

Chronic stress can lead to burnout especially if not managed appropriately. Set reasonable goals and be sure to stick to them. Using a calendar feature on your phone or a planner can help you stay motivated to meet deadlines. Be mindful of your limits regarding school and relationships.

5. Take mental health days and seek help if needed:

If you're emotional, easily agitated, or exhausted, take a day or two to regroup. Mental health is just as important as physical health. Our mental health requires constant attention to ensure we are in healthy headspaces. Take time to relax and recover your energy. If you need assistance with sorting out how to tackle anxiety and depression, utilize your university's mental health resources. Most campuses offer counseling services for their students or can recommend therapy options.

6. Prioritize your sleep schedule

Lack of sleep can increase burnout and make it more difficult to manage everyday tasks. Failing to get enough sleep can also negatively impact brain health, cognitive functions, and leads to severe fatigue. Getting 7-9 hours of sleep per night is highly recommended to ensure student success. Being consistent with your sleep schedule and paying attention to your body's needs is important so that you can make it to the finish line!

Taking the right measures to prevent burnout is an intentional process. Evaluate which aspects might be contributing to your academic burnout and make the changes needed to have a fulfilling life. Don’t be afraid to ask for help from friends, teachers, family and peers. Always seek professional help if you feel an overbearing sense of anxiety, depression, or insomnia. Never forget to fill up your own cup during your academic journey.