Burn Out 101: Spot It, Stop It, Survive It

College burnout doesn’t usually hit all at once. It sneaks in. First, you’re tired. Then, you’re unmotivated. Finally, you’re running on cold pizza and iced coffee, wondering why even fun stuff feels like a chore. Sound familiar? You might be burned out.

Here’s the crash course on what burnout looks like—and how to fight back.

🚩 Spot It

Burnout isn’t just being “lazy” or “bad at time management.” Look for signs like:

• Dragging yourself out of bed no matter how much you sleep.

• Feeling emotionally flat (everything = meh).

• Procrastinating even on things you like.

• Getting sick more often (your immune system taps out).

• Running on caffeine and vibes instead of actual energy.

  
  

⛔ Stop It (Before It Gets Worse)

The earlier you hit pause, the easier it is to recover. Try:

• Micro-breaks: 10 minutes away from your laptop every hour. Stretch, walk, vibe to a song.

• Boundaries: Say “no” to one extra thing this week. Protect your time like it’s gold.

• Sleep > Screens: Scrolling until 3 am is like pouring gas on burnout. Swap late-night TikTok with music or journaling.

  
  

💪 Survive It (When You’re Already Toasted)

If you’re deep in burnout, you need a reset—not just another to-do list.

• Talk it out: Professors, advisors, friends—let someone know you’re drowning. Most campuses want you to succeed.

• Lighten the load: Can you drop one class, reschedule an exam, or ask for an extension? Use your resources.

• Refill your tank: Eat real food, drink actual water, get outside. Your body and brain are teammates—you can’t ghost one without hurting the other.

  
  

Real Talk:

Burnout doesn’t mean you’ve failed—it means you’ve been trying too hard for too long without enough support. The fix isn’t pushing harder; it’s slowing down, refueling, and remembering: you’re a human, not a machine.