Whether you’re dealing with academic pressure, a demanding job or juggling multiple responsibilities, burnout can leave you feeling drained, unmotivated and unable to function effectively. But while burnout is serious, it’s not permanent. With the right strategies, you can manage burnout sustainably and prevent it from happening again.
Penny Chai, a Curtin psychologist, joined us for the final article in our burnout series to explain how you can keep burnout at bay while keeping your university life in check.
1. Recognise the early signs
Burnout doesn’t hit you all at once—it creeps up on you. The trick is to recognise the signs early before things spiral out of control. Are you constantly feeling exhausted, no matter how much sleep you get? Is it getting harder to concentrate, or do you find yourself feeling detached from your studies? These are all signs of burnout. If you notice these creeping in, don’t ignore them. Take it as a signal that it’s time to step back and recharge.
“Recognising you have burnout is the first step to recovery.”
2. Make time for rest (and don’t feel guilty about it)
One of the biggest mistakes you can make is thinking you can power through burnout by working harder. But here’s the truth: you need to rest. Taking time for breaks, naps or even a weekend off doesn’t mean you’re slacking—it means you’re giving your brain and body the downtime they need to function properly. Aim for short, regular breaks while studying (even just a 10-minute break every hour can make a difference). And yes, prioritise getting enough sleep. Rest is key to avoiding burnout.
“Prioritise your sleep. Make sure that you take breaks every day. Make time to rest, relax and switch off. It will allow you to work more productively and efficiently.”
3. Set boundaries (especially with your time)
Ever feel like your day is crammed with lectures, study sessions and group projects, leaving no time for yourself? That’s a fast track to burnout. Setting boundaries is essential. This could mean blocking out time in your day that’s just for you—whether it’s for exercising, grabbing coffee with friends or just relaxing. Learn to say ‘no’ to extra commitments if you’re already stretched too thin. By protecting your time, you’ll reduce the chances of burnout.
“We need to practice setting boundaries so that we don’t over-exert ourselves. It’s easier to say ‘Yes, I can do this! Yes, I can help you! Yes, I can be there for you,’ but to say ‘no’ is so important in making sure that you don’t over-exert yourself.”
4. Find stress relief in mindfulness
University life is stressful, but how you manage that stress makes all the difference. Mindfulness practices, like meditation, deep breathing or even short yoga sessions, are great ways to calm your mind. The best part? You don’t need to spend hours doing it. Even five minutes of deep breathing between classes can help you stay grounded and manage stress more effectively. Try building mindfulness into your daily routine—it’ll help you tackle stress before it turns into burnout.
“Establish a meaningful daily routine, that includes taking breaks throughout the day, expressing gratitude, exercising, eating healthy, sleeping well, staying hydrated and going into nature. You can practice these even when you’re not feeling burnt out.”
5. Lean on your support system
You don’t have to go through university alone. When you’re feeling overwhelmed, talking to someone can make a huge difference. Whether it’s a friend, family member or even a classmate who’s in the same boat, sharing your feelings can lighten the emotional load. It’s easy to isolate yourself when you’re stressed, but reaching out for support can help you regain perspective and find solutions to what’s stressing you out.
“If everything feels too overwhelming, it can be helpful to talk to someone about how you’re feeling. It can be a family member, a friend or a tutor – someone that you feel comfortable around.”
6. Do things you enjoy
University can get so hectic that we sometimes forget to do things just for fun. Burnout often happens when you’re all work and no play, so make sure you’re balancing your workload with things that bring you joy. Whether it’s hanging out with friends, hitting the gym or watching your favourite show, taking time for activities you love helps you recharge. Having fun isn’t a waste of time—it’s necessary for your mental health.
“Make sure that you have time away from your studies to enjoy doing the things that you enjoy
doing. Taking a mental break from your studies will allow you to return completely refreshed.”
7. Rethink your goals and expectations
Let’s be real—sometimes burnout happens because we push ourselves too hard. It’s easy to set sky-high expectations, but perfectionism can lead to burnout fast. Instead, set realistic goals for yourself and focus on making steady progress. Break big projects into smaller, manageable steps, and don’t beat yourself up if things don’t go perfectly. Learning to let go of perfectionism and be kinder to yourself is key to managing burnout long-term.
“You’ll can reduce your stress by not setting overly ambitious or unreasonable goals that you can’t achieve.”
8. Remember to check-in with yourself
One of the most important things you can do to prevent burnout is regularly checking in with yourself. Take a moment every now and then to ask yourself how you’re doing—physically, mentally, and emotionally. Are you feeling overwhelmed? Exhausted? Stressed? These small self-checks can help you catch signs of burnout early, allowing you to make adjustments before things get worse. It’s about being proactive with your well-being rather than waiting until you hit a breaking point. Self-awareness is key to staying balanced and avoiding burnout.
“Remember to check in with yourself throughout the day and ask yourself questions like: How am I doing emotionally? How am I doing physically?”
9. Speak to a counsellor
If you’re feeling overwhelmed and unsure how to manage your stress, speaking to a counsellor can be incredibly helpful. Reaching out isn’t a weakness—it means you’re taking control of your mental health. A Curtin counsellor or one of Curtin’s Wellbeing Advisors can help you navigate your workload, manage anxiety and provide coping strategies tailored to your needs. Sometimes, just having someone to talk to in a confidential, non-judgmental space can make all the difference. They can also help you identify underlying issues contributing to burnout that you might not even be aware of. Top of FormBottom of Form
“You could seek professional support, such as talking to your doctor or mental health professional. Curtin also provides on-site health services for you to see a GP or use our confidential counselling service.”
Burnout is something that affects a lot of students, but it doesn’t have to be a constant part of your university life. By implementing the approaches we’ve spoken about above into your life, you have a better chance at effectively managing your burnout and reducing the likelihood of experiencing it again in the future.
If you recognise the above signs and symptoms in yourself or a friend and need support, don’t hesitate to reach out to one of our Wellbeing Advisors, or get in touch with our Psychology and Counselling Service.
This is part three of our three-part article series on burnout. You can read part one and two at the links below.
Burnout: What is it and how to spot the signs
Why these three causes of burnout are a big deal for students
Penny Chai
Penny is passionate about providing a safe place to assist clients in understanding their own experience of the world and to promote positive change. She is particularly interested in working with students from cross-cultural backgrounds. Penny’s approach is a mix of evidence-based therapy to suit her clients, including Acceptance and Commitment Therapy, Cognitive Behavioural Therapy and a Person-Centred Approach.
Penny possesses a Master of Counselling Psychology from Auckland University of Technology, New Zealand.
