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

What Is College Burnout?

College burnout is a state of chronic stress or exhaustion students may feel due to the many demands they face. They may become overwhelmed and drained by their workload, disconnected or cynical about their classes, or struggle with reduced academic efficacy.¹ Additionally, managing classes, extracurriculars, an active social life, or jobs while away from home or their built-in support system can be challenging for many college students.

College Stress Vs. College Burnout

Almost every college student can relate to feeling stressed about their coursework, grades, or academic future. These anxieties are typical college experiences, but certain events (like choosing classes or studying for final exams) can heighten school-related stress. On the other hand, college burnout is a more pervasive, underlying sensation of mental exhaustion. Students may feel cynical, detached, or completely unmotivated in school.

College Burnout Symptoms

A college student experiencing burnout may feel disconnected from their academic experience, appear unmotivated, skip classes, or miss assignments. Burnout in college often looks very similar to what an adult experiences with work burnout, as being a student is the equivalent of having a full-time job.

Symptoms of college burnout may include:²

• Overall exhaustion: College students may feel physically and emotionally exhausted by school. While this fatigue can develop suddenly, symptoms often emerge gradually.
• Increased substance use: Some students might turn to drugs or alcohol to cope with emotional pain or to numb stress.
• Lack of interest in activities: College burnout can diminish the desire to engage in normal routines.
• Poor academic performance: Burnout can result in a loss of motivation, poor concentration, and poor study habits, all of which can affect grades.
• Difficulty connecting with others: College students may withdraw from others or prefer spending time alone.
• College depression: Burnout can overlap with symptoms of depression, such as hopelessness or sadness.
• College anxiety: Burnout can also coincide with anxiety, and students may struggle with hypervigilance, panic attacks, or perfectionism as a response.
• Apathy: Apathy refers to a lack of enthusiasm. Some may start feeling like everything is “blah” or meaningless, which can reinforce burnout.
• Lack of motivation: Along with apathy, many people with burnout struggle to stay motivated, thus disrupting academic functioning and overall college performance.
• Weight loss or weight gain: Some people experience an increase or decrease in their appetite due to burnout.
• Difficulty sleeping or relaxing: Burnout can cause various sleep problems, including insomnia, hypersomnia, and nightmares.
• Irritability: Burnout can result in mood swings or heightened feelings of anger and frustration.

Causes of Burnout in College

College students are quickly challenged with juggling new responsibilities, many of which can be overwhelming. Students are often away from home and their support system for the first time, navigating new social situations while balancing schoolwork, jobs, and relationships. If not properly managed, these responsibilities can become incredibly stressful, eventually leading to burnout.

Unrealistic Expectations

You may ask yourself, “Why is college so stressful?” Many simply have unrealistic expectations about what college will (and will not) entail. These expectations may involve friends, academics, or personal feelings of competence. You may feel disillusioned or discouraged if your current reality does not match your ideal experience.

Lack of Social Connection

Sometimes, burnout in college students is a response to social isolation. Some struggle with forming connections, while others are homesick or feel disconnected from friends and family. Students cannot prioritize relationships due to managing school and other responsibilities (work or internships).

Financial Stress

Many people struggling in college are also juggling financial concerns. These worries can range from fears about paying for school or rent to stressing about the future. Financial stress can certainly cause or magnify burnout, especially when struggling to pay current bills.

Separation From Family

Being separated from family for the first time can destabilize some college students. The change may seem unnerving, even if they looked forward to independence. They might struggle with adult tasks like laundry, paying bills, or making appointments, which can create a sense of emotional overload.

Family Conflict

Family conflict can create a sense of underlying stress that may heighten burnout. College students may notice increased body tension, exhaustion, or detachment. These symptoms can make focusing on school or finding support difficult.

Relationship Conflict

Relationship conflict can range from being mildly distracting to completely consuming. Students may feel more irritable, sad, or insecure because of these issues. At the same time, they might find studying or participating in class increasingly hard.

How to Deal With College Burnout

Creating and maintaining a daily stress management practice can be invaluable for college students struggling with burnout. School stress is difficult, but understanding how to deal with feeling overwhelmed can help you start making positive changes to improve your well-being. Caring for your basic needs, allowing yourself to take breaks, and seeking support are excellent first steps.

Here are 14 tips to help deal with and prevent college burnout:

1. Get Physical

Exercise has many mental health benefits, and data suggests students who stay physically active tend to have better academic outcomes.³ Utilize your fitness center, join a gym, walk, hike, or engage in at-home workouts you enjoy. Even a short session can leave you feeling better, so consider implementing a daily movement break into your routine.

2. Change It Up by Studying Abroad

Consider a study abroad program if available and possible. Perhaps things have gotten stale, but you don’t want to transfer to another university or take a gap semester. Sometimes, dealing with college burnout can be mitigated by taking a semester abroad to do something new and different. This time will also enhance your resume and cultural awareness.

3. Consider a Gap Year

Consider a gap year if you feel burned out from high school or simply need more time to mature and grow before starting college. A gap year allows you to work, travel, or do something other than study before becoming a full-time student. This break offers time for self-exploration and developing self-awareness.

4. Develop an Emotional Self-Care Practice

Have you considered what makes you feel the most emotionally stable? Recovering or preventing emotional burnout may mean taking a few steps back to examine how you care for yourself versus how you want to care for yourself. Develop emotional self-care techniques to help you feel emotionally supported and stable. For example, weekly therapy, daily walks, coffee with friends, or starting a new hobby can boost your ability to cope with stress and emotional overwhelm. Take the time to explore what your self-care regimen looks like.

5. Find Someone You Can Be Honest With

Consult someone with whom you feel comfortable, whether a roommate, family member, or friend. Ensure you can be totally honest with them about your experience with burnout in college. They may have tips or tricks you haven’t considered, so creating this trusted resource can be beneficial.

6. Don’t Skimp on Sleep

“All-nighters” often originate in college when students avoid sleeping to study or complete assignments. However, prioritizing and getting enough sleep is critical to your academic and personal success in college.⁴ Though staying up can be tempting, 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 or can recommend local therapy options. Take advantage of these resources, as having additional support can significantly improve how you cope with and manage college burnout.

8. Consult With the Campus Learning Support Center

A campus academic support center can likely offer suggestions or tips for time management, academic planning, and study skills. Consider asking for this kind of support. You may learn some new tricks to help you feel more comfortable navigating the many stressors of college life.

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

College burnout can befall us when we go through the motions without considering our “why.” Have you really thought about why you chose to go to college? Do you really enjoy your major? Lacking motivation is easy when feeling unsure about your efforts and goals. Find and use your “why” to keep focused and self-assured.

10. Learn to Manage Your Time

Optimizing time management can help mitigate the effects of college student burnout. Pay attention to your time-wasting tasks (i.e., scrolling on social media or watching TV), and be mindful of how long you spend engaging in those activities. If possible, use a study schedule and track your necessary appointments on a master calendar.

11. Prioritize Important Tasks

Life can be so busy for college students. Start each day by listing the most important tasks you need to complete. Then, work through that list systematically until each one is complete. Consider clustering the most essential tasks when you have the most mental energy.

12. Learn to Say “No”

Some people experience burnout due to overextending themselves with too many obligations. If this is you, consider reevaluating your personal boundaries. Saying “no” is okay if you feel stretched too thin or don’t want to participate in an activity. The more you practice turning down specific invitations, the easier this skill becomes.

13. Set Realistic Expectations

Be mindful of your limits around school, relationships, and emotions. Remember, nobody is perfect. You will make mistakes, and practicing self-compassion toward yourself when struggling is crucial. Think about how you would comfort a friend experiencing a similar difficulty.

14. Take Breaks

Prioritize your wellness. Schedule breaks throughout your day, especially when studying. Write down a list of accessible self-care habits (i.e., a hot shower, calling a friend, writing in your journal) you can quickly refer to when overwhelmed or upset. Using these skills can help orient you toward better emotional regulation.

When to Seek Professional Help

You may benefit from professional support if you experience college burnout for a prolonged period, especially when struggling with symptoms of depression or high-functioning anxiety. Luckily, many colleges have an on-campus counseling center that can support you through this process.

In other cases, finding a therapist specializing in acceptance and commitment therapy (ACT) or stress therapy can help reduce and prevent college burnout. You can use an online therapist directory to locate a provider experienced in school stress and young adults.

Below are signs to consider seeking support for college burnout:

• Depression
• Anxiety
• Suicidal ideation
• Difficulty sleeping
• Social withdrawal
• Emotional numbness
• Chronic stress
• Feeling emotionally drained