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College Burnout: Symptoms, Causes, & How to Deal With It

Published: January 4, 2022 Updated: November 24, 2022
Published: 01/04/2022 Updated: 11/24/2022
Leah Rockwell LPC Headshot
Written by:

Leah Rockwell

LPC, LCPC
Headshot of Rajy Abulhosn, MD
Reviewed by:

Rajy Abulhosn

MD
  • What Is College Burnout?Definition
  • College Burnout SymptomsSymptoms
  • Causes of Burnout in CollegeCauses
  • How to Deal With Burnout in College9 Tips
  • When to Seek Professional HelpGetting Help
  • How to Deal With Burnout in College9 Tips
  • When to Seek Professional HelpGetting Help
  • Additional ResourcesResources
Leah Rockwell LPC Headshot
Written by:

Leah Rockwell

LPC, LCPC
Headshot of Rajy Abulhosn, MD
Reviewed by:

Rajy Abulhosn

MD

College burnout can occur while trying to balance academic performance, extracurriculars, and for many, a new and exciting social life. Finding ways to prevent college burnout centers on striking a balance between obligations and desires, all while learning how to “adult.” Dealing with burnout in college is often challenging, but with the right tools, it’s possible to manage.

Don’t wait until you burnout to talk with a therapist! BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $60 per week. Complete a brief questionnaire and get matched with the right therapist for you.

Choosing Therapy partners with leading mental health companies and is compensated for marketing by BetterHelp

Visit BetterHelp

What Is College Burnout?

Burnout is a state of chronic stress or exhaustion that many college students may feel as a result of the many demands they face. They may find themselves overwhelmed and exhausted by their workload, disconnected or cynical about their classes, and may suffer from reduced academic efficacy, all factors contributing to “burnout syndrome.”1

For many college students, this is also their first experience attending classes, taking part in extracurriculars, maintaining an active social life and having a full or part-time job, all while being away from home for the first time without the built-in support of family.

College Burnout Symptoms

A college student experiencing burnout may feel disconnected from their academic experience, appear unmotivated, and may find themselves skipping classes or not completing assignments. College burnout often looks very similar to what an adult experiences with job burnout, because for many, being a student in college is the equivalent to having a full-time job.

Symptoms of college burnout include:2

  • Overwhelming mental fatigue or physical and emotional exhaustion
  • Increased use of substances such as alcohol and other drugs
  • Lack of interest in activities, feelings of indifference
  • Poor academic performance
  • Class absenteeism
  • Difficulty connecting with professors and/or with other students
  • Depression
  • Anxiety
  • Apathy or emotional unavailability
  • Lack of motivation or passion
  • Weight loss or weight gain
  • Difficulty sleeping or relaxing

Causes of Burnout in College

College students are quickly challenged with juggling a number of new responsibilities, many of which can be overwhelming to deal with simply on their own. They are often away from home and their support system for the first time, grappling with academic and extracurricular expectations and navigating new social situations, all while balancing schoolwork, jobs and relationships in a brand new environment If not properly managed, these responsibilities can become extremely stressful, eventually leading to burnout.

The following are causes of college burnout:3

  • Social disconnection or lack of access to peers
  • Graduation depression or anxiety
  • Loneliness due to social isolation
  • Stress from working a part time job
  • Stress from family dynamics
  • Financial stress
  • High expectations for self
  • Pressure or expectations from others
  • Struggling with grades
  • Uncertainty about future
  • Job search fears or employment difficulties
  • Student loan repayment
  • Housing concerns after college
  • Relationship changes
  • Unmet hopes for one’s college experience
  • Low self-esteem and/or low self-efficacy

How the Pandemic has Affected College Burnout

Burnout in college has been high, especially during the pandemic, due to completely new teaching and learning styles, as well as disrupted access to the normal social and peer activities that are often part of one’s college experience.4 A lack of access to resources, social connection, and the grief associated with unmet expectations of a “typical” college experience have amplified the number of students experiencing college burnout.

Great Self-Care Gift Ideas For Yourself 

Mindfulness.com (mindfulness and meditation app) – Learn the art of mindful living with over 2,000 mindful practices to train your brain. Stress less, sleep better, and deal with anxiety. Free Trial


BetterHelp (online therapy) – Before you burn out, talk with a therapist. BetterHelp offers convenient and affordable online therapy. Try BetterHelp

Choosing Therapy partners with leading mental health companies and is compensated for marketing by Mindfulness.com and BetterHelp.

How to Deal With Burnout in College

It can be beneficial for college students to create and maintain a daily stress management practice to help manage and prevent burnout. Dealing with school stress is difficult, but by understanding how to cope when you’re feeling overwhelmed, and reminding yourself that you can recover from burnout, you can begin to create a plan that works best for you.

Here are nine tips to help deal with and prevent college burnout:

1. Get Physical

There are many mental health benefits of exercising, and data suggests that students who engage in regular physical activity even tend to have better academic outcomes.5 Utilize your university’s fitness center to exercise, join a gym, go for a walk, hike or run,  or engage in at-home workouts that you enjoy.

2. Change It Up by Studying Abroad

If it’s an option for you, consider taking part in a study abroad program. Perhaps things have just gotten stale for you where you are, but you don’t want to transfer to another university or take a semester off. Dealing with college burnout can be abated by taking a semester abroad to do something totally new and different, and this time will enhance your resume  and cultural awareness.

3. Consider a Gap Year

If you’re just about to start college and are already feeling burned out from high school or simply need more time to mature and to grow before starting college, consider a gap year. A gap year is a time period in which a student takes a year to work, travel, or do something other than study. A gap year can offer time for self-exploration and can provide you with a greater awareness of who you are and what your goals are before starting college.

4. Develop an Emotional Self Care Practice

Have you ever taken inventory about what makes you feel the most emotionally stable? Recovering or preventing emotional burnout may mean taking a few steps back to examine how you actually take care of yourself versus how you wish you would take care of yourself. Build a plan of emotional self-care techniques to go from current you to aspirational you. This plan could include weekly therapy, daily walks, coffee with friends, or starting a new hobby. Take the time to explore what your self-care regimen looks like.

5. Find Someone You Can Be Honest With

Maybe it’s a roommate, maybe it’s a study partner, or perhaps it’s someone you’ve just met that you really connect with. Whoever it is, make sure you can be totally honest with them about how you’re managing the stress of college. They may also have tips or tricks you haven’t considered, so creating this trusted resource can be really helpful.

6. Don’t Skimp on Sleep

The concept of an “all nighter” often originates in college, in which one goes a night (or more) without sleeping in order to study or complete assignments. But prioritizing sleep and getting enough of it is critical to your academic and personal success in college.6 Though it can be tempting to stay up studying or spending time with friends, college students who engage in healthy sleep have better overall habits and academic outcomes than those whose sleep schedules are haphazard.

7. Utilize Your Campus’ Mental Health Resources

Most college campuses offer counseling services for students, at least for a brief period of time, and can offer recommendations for finding therapy in the local community if needed or desired. Take advantage of what is already part of your tuition and research what your university offers for mental health resources.

8. Consult With the Campus Learning Support Center

Though these services may primarily exist for students who require specific academic accommodations, it is likely that your academic support center on campus can offer suggestions, tutoring, or tips for time management, academic planning, and study skills. Consider asking for this kind of support.

9. Take Time to Process Your “Why” for College

College burnout can befall us when we’re going through the motions, taking the classes and studying for the tests, but haven’t really considered why we’re doing what we’re doing. Have you really thought about why you’re studying or what you’re majoring in, or was it something someone told you you’d be good at? If you’re not clear on why you’re putting the energy into what you are, it’s easy to lack motivation. Ask yourself what your “why” is, and use that to keep yourself focused.

When to Seek Professional Help

If you’re experiencing college burnout for a prolonged period, spanning a month or full semester, it may be time to reach out for professional help. If burnout transitions into depression or anxiety (even if it’s “high-functioning”), if you’re feeling hopeless or experiencing feelings of despair, or if you have any thoughts of suicide, it’s time to take things seriously. Basically, if you’re wondering if it’s time for therapy, it probably is. Luckily, many colleges have an on-campus counseling center that can support you through this process.

Types of therapy that can be helpful in managing college burnout include acceptance and commitment therapy (ACT) or therapies that employ stress management, self-compassion and mindfulness practices. Visit an online therapist directory to find a therapist specializing in one of these areas who is a good fit for you.

Final Thoughts

Recovering from college burnout can be difficult, but it’s possible to recreate a new and healthy relationship with college, your studies, and yourself. Engaging in activities that help you build self-awareness and provide a better understanding of your learning style will help you thrive as a college student.

How to Deal With Burnout in College

It can be beneficial for college students to create and maintain a daily stress management practice to help manage and prevent burnout. Dealing with school stress is difficult, but by understanding how to cope when you’re feeling overwhelmed, and reminding yourself that you can recover from burnout, you can begin to create a plan that works best for you.

Here are nine tips to help deal with and prevent college burnout:

1. Get Physical

There are many mental health benefits of exercising, and data suggests that students who engage in regular physical activity even tend to have better academic outcomes.5 Utilize your university’s fitness center to exercise, join a gym, go for a walk, hike or run,  or engage in at-home workouts that you enjoy.

2. Change It Up by Studying Abroad

If it’s an option for you, consider taking part in a study abroad program. Perhaps things have just gotten stale for you where you are, but you don’t want to transfer to another university or take a semester off. Dealing with college burnout can be abated by taking a semester abroad to do something totally new and different, and this time will enhance your resume  and cultural awareness.

3. Consider a Gap Year

If you’re just about to start college and are already feeling burned out from high school or simply need more time to mature and to grow before starting college, consider a gap year. A gap year is a time period in which a student takes a year to work, travel, or do something other than study. A gap year can offer time for self-exploration and can provide you with a greater awareness of who you are and what your goals are before starting college.

4. Develop an Emotional Self Care Practice

Have you ever taken inventory about what makes you feel the most emotionally stable? Recovering or preventing emotional burnout may mean taking a few steps back to examine how you actually take care of yourself versus how you wish you would take care of yourself. Build a plan of emotional self-care techniques to go from current you to aspirational you. This plan could include weekly therapy, daily walks, coffee with friends, or starting a new hobby. Take the time to explore what your self-care regimen looks like.

5. Find Someone You Can Be Honest With

Maybe it’s a roommate, maybe it’s a study partner, or perhaps it’s someone you’ve just met that you really connect with. Whoever it is, make sure you can be totally honest with them about how you’re managing the stress of college. They may also have tips or tricks you haven’t considered, so creating this trusted resource can be really helpful.

6. Don’t Skimp on Sleep

The concept of an “all nighter” often originates in college, in which one goes a night (or more) without sleeping in order to study or complete assignments. But prioritizing sleep and getting enough of it is critical to your academic and personal success in college.6 Though it can be tempting to stay up studying or spending time with friends, college students who engage in healthy sleep have better overall habits and academic outcomes than those whose sleep schedules are haphazard.

7. Utilize Your Campus’ Mental Health Resources

Most college campuses offer counseling services for students, at least for a brief period of time, and can offer recommendations for finding therapy in the local community if needed or desired. Take advantage of what is already part of your tuition and research what your university offers for mental health resources.

8. Consult With the Campus Learning Support Center

Though these services may primarily exist for students who require specific academic accommodations, it is likely that your academic support center on campus can offer suggestions, tutoring, or tips for time management, academic planning, and study skills. Consider asking for this kind of support.

9. Take Time to Process Your “Why” for College

College burnout can befall us when we’re going through the motions, taking the classes and studying for the tests, but haven’t really considered why we’re doing what we’re doing. Have you really thought about why you’re studying or what you’re majoring in, or was it something someone told you you’d be good at? If you’re not clear on why you’re putting the energy into what you are, it’s easy to lack motivation. Ask yourself what your “why” is, and use that to keep yourself focused.

When to Seek Professional Help

If you’re experiencing college burnout for a prolonged period, spanning a month or full semester, it may be time to reach out for professional help. If burnout transitions into depression or anxiety (even if it’s “high-functioning”), if you’re feeling hopeless or experiencing feelings of despair, or if you have any thoughts of suicide, it’s time to take things seriously. Basically, if you’re wondering if it’s time for therapy, it probably is. Luckily, many colleges have an on-campus counseling center that can support you through this process.

Types of therapy that can be helpful in managing college burnout include acceptance and commitment therapy (ACT) or therapies that employ stress management, self-compassion and mindfulness practices. Visit an online therapist directory to find a young adult therapist specializing in one of these areas who is a good fit for you.

Final Thoughts

Recovering from college burnout can be difficult, but it’s possible to recreate a new and healthy relationship with college, your studies, and yourself. Engaging in activities that help you build self-awareness and provide a better understanding of your learning style will help you thrive as a college student.

Additional Resources

Education is just the first step on our path to improved mental health and emotional wellness. To help our readers take the next step in their journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy may be compensated for marketing by the companies mentioned below.

Talk Therapy 

Online-Therapy.com – Get support and guidance from a licensed therapist. Online-Therapy.com provides 45 minute weekly video sessions, and unlimited text messaging with your therapist for only $64/week. Get started 

Virtual Psychiatry
Hims / Hers – If you’re living with anxiety or depression, finding the right medication match may make all the difference. Get FDA approved medication prescribed by your dedicated Hims / Hers Healthcare Provider and delivered right to your door. Plans start at $25 per month (first month). Get Started

Learn Mindfulness, Meditation, & Relaxation Techniques

Mindfulness.com – Change your life by practicing mindfulness. In a few minutes a day, you can start developing mindfulness and meditation skills. Free Trial

Choosing Therapy Directory 

You can search for therapists by specialty, experience, insurance, or price, and location. Find a therapist today.

Choosing Therapy partners with leading mental health companies and is compensated for marketing by Online-Therapy.com, Hims / Hers, and Mindfulness.com

For Further Reading

  • Best Books on Burnout
  • Signs of High Functioning Depression
  • American Council on Education: College Student Mental Health
  • Burnout: The Secret to Unlocking the Stress Cycle
  • Mental Health America
  • National Alliance on Mental Health
  • MentalHealth.gov
6 sources

Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • World Health Organization (2010, May). Burnout an “occupational phenomenon.” Retrieved from https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases

  • The Hechinger Report (2021, July). College burnout symptoms. Retrieved from https://hechingerreport.org/burnout-symptoms-increasing-among-college-students/

  • Frontiers in Psychology (2017, January). Stress in college. Retrieved from https://www.frontiersin.org/articles/10.3389/fpsyg.2017.00019/full

  • Frontiers in Psychology (2021, June). Student burnout during pandemic. Retrieved from https://www.frontiersin.org/articles/10.3389/fpsyg.2021.626340/full

  • Journal of Exercise Science (2017, November). Physical fitness in college students. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5685070/

  • The American Academy of Sleep Medicine (2017, November). College students and sleep. Retrieved from https://aasm.org/college-students-getting-enough-sleep-is-vital-to-academic-success/

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Leah Rockwell LPC Headshot
Written by:

Leah Rockwell

LPC, LCPC
Headshot of Rajy Abulhosn, MD
Reviewed by:

Rajy Abulhosn

MD
  • What Is College Burnout?Definition
  • College Burnout SymptomsSymptoms
  • Causes of Burnout in CollegeCauses
  • How to Deal With Burnout in College9 Tips
  • When to Seek Professional HelpGetting Help
  • How to Deal With Burnout in College9 Tips
  • When to Seek Professional HelpGetting Help
  • Additional ResourcesResources
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