Avoid Burnout in Your First Year of College: Proven Tips

Understanding College Burnout: What Is It? 

Burnout occurs when the ongoing stress of balancing academics, new friendships, and personal responsibilities becomes overwhelming, leaving you emotionally, physically, and mentally exhausted. It’s a chronic state of exhaustion that can drain your motivation, affect your mood, and make it challenging to keep up with the demands of college life. Left unchecked, burnout can significantly impact your academic performance, relationships, and overall well-being.

Every student should be aware of the following five signs of burnout.

1. Lack of motivation or interest in coursework

If you find yourself dreading assignments or procrastinating even more than usual, it might indicate that burnout is creeping in. The subjects that once intrigued you now feel like a chore, and you struggle to engage with the material, no matter how hard you try.

2. Feeling constantly tired despite sufficient sleep

One of the more frustrating aspects of burnout is persistent fatigue. Even after a whole night’s rest, you feel just as tired. This ongoing exhaustion can be physical, mental, or both, and it’s your body’s way of signaling that it needs a break from stress.

3. Emotional exhaustion or irritability

When stress levels are high, your emotional resilience tends to plummet. You may find yourself more easily irritated or overwhelmed by situations that previously wouldn’t have fazed you. Minor problems may suddenly seem impossible, and feelings of cynicism or hopelessness may creep in. 

4. Difficulty concentrating or staying focused

Burnout often affects your ability to concentrate on tasks. Even with the best intentions to focus during lectures or study sessions, you might feel your mind wandering or, worse, unable to absorb information. This lack of focus can lead to falling behind in classes, causing further stress and anxiety.

5. Avoiding social activities or withdrawing from friends

Social withdrawal is a common sign of burnout. You might notice yourself declining invitations from friends or avoiding social settings altogether. While some downtime is typical, consistent avoidance of social interactions could indicate that your stress levels are depleting your energy for connection.

Strategies to Prevent Early Burnout in College 

The good news is that burnout doesn’t have to define your first year. Below are tips to help you manage stress, boost energy, and maximize your college experience.

Make Self-Care a Priority. 

Building a consistent self-care routine is essential to maintaining your well-being during college. Self-care doesn’t have to be time-consuming—it can be as simple as incorporating small habits into your day, like short breaks between study sessions, daily exercise, or moments of mindfulness. Regular physical activity, such as a brisk walk or stretching, can increase your energy levels, enhance focus, and boost your mood. Similarly, meditation or deep breathing exercises can help reduce stress and promote emotional balance, allowing you to stay grounded in academic challenges. Prioritizing self-care not only helps prevent burnout, but also supports long-term success. 

At St. John’s University, students can access various wellness resources to help them maintain a balanced lifestyle. For instance, the Student Health Services offers guidance on maintaining healthy habits, while the Center for Counseling and Consultation (CCC) supports stress management. These resources help you stay grounded and maintain your overall well-being throughout the academic year.

Jonathan W. Dator, Ph.D., MSCP, CGP, Director of the CCC, emphasizes the importance of making these resources accessible to students: 

“Simply letting students know that we exist is essential, that we are here, and we have unlimited appointments. There is no cap on how many times you can come. There is no waiting list for an appointment, and if you prefer a certain type of counselor, we will try to meet that request."

Related: New Director Brings a Culture of Wellness to St. John’s Student Counseling Center

Learn Time Management Skills Early.

Managing your time effectively can prevent last-minute cramming sessions and help you feel more in control of your workload. Create a weekly schedule, set goals, and break large tasks into smaller, manageable steps. Apps like Todoist or Google Calendar can be lifesavers.

At St. John's University, students can use support services like the University Learning Commons (ULC). Alexandra Marquez, M.S.Ed., Director of Academic Achievement at the ULC, emphasizes: 

“At the ULC, we offer personalized support to help students develop essential skills like time management, organization, and study habits. Whether you need one-on-one guidance or group sessions, we are here to assist you in staying on track and feeling confident in your academic journey.”

Build a Support System.

It’s essential to have people around you who understand what you’re going through. Whether it’s a friend, roommate, or counselor, having someone to talk to can help relieve stress. Don’t hesitate to lean on the resources your university offers. At St. John’s, the Center for Student Success is a crucial resource for first-year students, offering personalized academic advising, peer mentoring through the E.P.I.C. Mentor program, and case management services to help you navigate any challenges you might face.

Joni O’Hagan, Executive Director of the Center for Student Success, explains how vital it is for students to build a strong network. 

“Transitioning to college can be an overwhelming adjustment. Having a support system can make the changes and challenges more navigable,” she notes. “From family to help you with things like financial aid, advisers who can help you understand new processes and systems, faculty who are here to help with class requirements, and in many ways, above all, friends who provide support socially as you discover new opportunities to get involved.”

To assist first-year students in building these essential networks, the Center for Student Success offers various programs, such as Buddy Quest, which pairs students biweekly to complete riddles that guide them to different places and activities on campus. “Buddy Quest is built on a foundation of Social Emotional Learning (SEL),” Ms. O’Hagan explains. Another initiative, Thought and Fare, provides students and faculty opportunities to connect outside the classroom and fosters a sense of belonging, which can help students feel more comfortable reaching out to professors. The “This Thursday” tabling series also offers activities, tips, and giveaways aligned with students’ first-year journey.

How to Stay Motivated Through the Semester

Motivation is vital to overcoming any form of burnout. Setting clear, realistic goals can help you stay focused and driven, even when the going gets tough.

Set Small, Achievable Goals.

Instead of focusing solely on long-term goals, break them down into smaller, more attainable steps. Celebrate your wins along the way, whether that’s completing a chapter of reading or acing a quiz.

Find an Accountability Partner.

One of the best ways to stay on track is to find an accountability partner. This could be a fellow student with similar academic goals or an academic adviser who can help you stay organized and motivated. By regularly checking in with each other, you can keep each other focused, remind each other of deadlines, and provide support when the workload gets heavy.