Alice, a second-year Medical Student and Student Wellbeing Champion, explores how to spot burnout before it strikes — and offers her strategies for staying well as a busy student.
Once you start university, life quickly becomes busy and exciting! There may be late-night study sessions, new friendships, societies to explore, part-time jobs, and placements. But with so much going on, it’s easy to push yourself too hard. From personal experience, burnout doesn’t always arrive as a dramatic collapse—it can creep up quietly, until suddenly you feel like you’ve run out of fuel.
The good news? If you know the signs, you can step in before burnout strikes.
What Does Burnout Actually Look Like?
Contrary to popular belief, burnout isn’t just being tired after a long day. It’s a state of emotional, mental, and physical exhaustion. Here are some common early warning signs:
- Constant fatigue – Even after a good night’s sleep, you still wake up drained, as if you’ve barely slept at all.
- Loss of motivation – Activities you once enjoyed—studying, hobbies, even meeting friends—start to feel overwhelming or like a chore.
- ‘Brain fog’ – Concentration is difficult, deadlines feel impossible, and it’s hard to focus.
- Irritability – Little things annoy you more than usual, and you may snap at well-meaning friends or family.
- Neglecting basics – You might forget to eat, skip exercise, or abandon helpful routines.
Why Is Burnout Common at Uni?
University students are particularly vulnerable to burnout because of:
- Academic pressure – Assignments, exams, and the pressure (from yourself and others) to do well.
- Juggling multiple roles – Balancing classes, part-time jobs, extracurriculars, and your social life.
- Perfectionism – Feeling like less than your best simply isn’t enough.
- Unrealistic schedules – Late nights and packed calendars leave little time to recharge.
What Can You Do to Prevent Burnout?
This week is National Self-Care week and so an excellent opportunity to consider how you are looking after yourself. Burnout prevention is about small, consistent habits—not sudden, drastic changes. There is a whole week of self-care activities at the university, but in the meantime, here are some practical ideas to get started:
- Check In With Yourself: Regularly notice your energy levels. Are you just tired, or do you feel totally depleted? If it’s often the latter, slow down and rest.
- Protect Your Sleep and Rest: Sleep isn’t optional—it’s essential for your memory, recovery, and overall performance. Aim for 7–9 hours a night. Try a consistent bedtime, limit caffeine after midday, and treat rest as part of your routine, not a reward.
- Move Your Body: Exercise doesn’t have to be intense. A 20-minute walk between lectures or dancing in your room can reset your mood and help you refocus.
- Set Boundaries: It’s okay to say no. Protect your study time and your downtime. You can’t pour from an empty cup, so give yourself permission to rest—even if that means saying no occasionally. Those who care about you will understand.
- Take Micro-Breaks: Short breaks—using a Pomodoro timer, stretching, or just stepping outside—can prevent overwhelm. Personally, I use a Pomodoro timer and stretch every 35 minutes; it gives my eyes and brain a break.
- Stay Connected: Talking to friends, family, mentors, or support services can lighten your load. If you don’t feel able to talk to people you know, come along to “Fancy A Cuppa?”—it’s a friendly event where you can chat (and have a free tea and biscuit) in a relaxed, supportive space.
Supporting a Friend Who Might Be Struggling
It’s sometimes easier to notice burnout in others than in yourself. If you think a friend is struggling, you can:
- Check in gently: Ask how they’re really doing. A simple “You’ve seemed really tired lately, are you okay?” can mean a lot.
- Listen (don’t lecture): Sometimes, they just need someone to listen—not solve things.
- Encourage low-pressure breaks: Suggest a walk or a coffee together—small resets help.
- Share info about support: Remind them it’s normal and brave to ask for help—from university wellbeing services, tutors, or firstpoint.
- Look after yourself, too: Supporting someone burning out can be draining. Don’t neglect your own wellbeing in the process.
When Should You Seek Extra Help?
If you’re always exhausted, losing interest in things you used to care about, or struggling with daily life, please reach out. The University of Worcester offers mental health and wellbeing support via firstpoint. You don’t have to wait until crisis point—we’re here to help.
Final Thoughts
Burnout does not mean you’re weak or incapable; it simply means something needs to change. The sooner you spot the signs, the easier it is to recover. Remember, university is a marathon, not a sprint—taking care of yourself matters as much as any grade or achievement. Everyone at the university wants you to flourish, and help is always available.
Take your breaks, be kind to yourself, and remember: you don’t have to burn out to succeed.
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