How to Recognize and Overcome Burnout: Practical Tips for Students

It is not a secret that we all experience burnout at some point, whether in school, at work or even at home. Burnout happens when we have a lot to do and don’t know where to start. It can bring a mix of emotions, such as anger, stress, sadness or a lack of motivation. 

However, it is possible to overcome burnout if we apply certain strategies. Here are some tips that can help when feeling overwhelmed:

• How to recognize signs of burnout: It is important to start by recognizing some signs: feeling tired, losing interest in what you enjoy, or irritability. Pay extra attention to any of those signs and let yourself calm down and relax before it gets worse.

• Break things into small tasks: When you start to realize there are a lot of things to do, it is a good practice to break things into smaller tasks, starting with the most difficult.  Getting them done will make you feel less stressed and productive!

• Take care of yourself: Burnout usually happens when we start forgetting about ourselves. It is extremely important that you eat well, get enough sleep, and move your body. You can do something as easy as walking around the campus for about 10 to 15 minutes once or twice a week or even using the stairs instead of the elevator. Your body and your mind will thank you!

• Set realistic expectations: Oftentimes, we fall into the trap of “everything has to be perfect,” but that is not realistic. Don’t put pressure on yourself to be perfect in all your classes; it’s okay to ask for help! 

• Stay organized: This is a key point! Making a list of the things you need to get done helps you prioritize tasks. Also, try to keep your space clean; this gives your mind a better environment to work in. 

• Learn to say no: Although this is a hard thing to do, sometimes you have to say no. If you feel overwhelmed, DO NOT take on extra work or say yes to events. It is okay to say no—this is a way to protect your energy and focus on what you really need to do.

• Reach out if you need help: It is easy to isolate yourself when feeling overwhelmed, but talking to someone can make a big difference. Sinclair Community College’s Counseling Services offers free and confidential counseling. To contact them, call 937-512-3032, check out their website at Sinclair.edu, or stop by the office at Building 10, room 424. 

Burnout in college is real; however, taking the appropriate steps to care for your physical and mental health can help you feel better. Remember that it is okay to take a break and focus on the things that you enjoy; taking one step at a time is always better than pushing yourself too hard.   

Lina Diaz, Counseling Center peer mentor

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