Ever feel like your brain’s on pause, your motivation vanishes, and everything at school feels harder than it should? You’re definitely not the only one. Burnout doesn’t always hit like a storm; it can sneak up on you. One minute you’re juggling classes, work, and life like a pro, and the next, even answering an email feels like a chore.
At Remitly, we understand, especially if you’re managing not just school, but also the unique stress that can come with being far from home. This article is here to help you recognize the early signs of burnout, understand what’s really going on, and find small but powerful ways to take care of yourself without guilt, pressure, or fluff.
What is burnout?
Burnout isn’t just stress or being over tired; it’s your brain and body waving the white flag after being in overdrive for too long.
Technically, burnout is a stress response gone unchecked. When you’re constantly under pressure, whether from school, work, money, or trying to meet expectations, your body pumps out stress hormones like cortisol. But when that pressure doesn’t let up, those hormones stop helping and start hurting. They can mess with your memory, your sleep, your immune system, and even your ability to feel joy.
The thing that most people don’t realize is that burnout doesn’t always look dramatic. Sometimes it’s quiet. It shows up as procrastination that you can’t shake, a “blah” feeling that doesn’t go away, or feeling emotionally numb even when something big happens. You might find yourself withdrawing from friends or feeling weirdly irritable over small things. That’s not laziness or a bad mood; it’s your brain trying to protect you from overwhelm.
Burnout can even mimic symptoms of depression or anxiety. So if you’ve been feeling off for a while, it’s worth paying attention, not just pushing through. Here are some tips for dealing with burnout in a healthy way.
Tip 1: Know the early warning signs before they pile up
Burnout rarely kicks the door down. It usually creeps in slowly, like missed meals here, constant tiredness there, until suddenly everything feels way harder than it should.
You’re running on empty
If your diet looks like iced coffee and takeout, you barely manage four hours of sleep a night, and you can’t remember the last day you had your full eight glasses of water, then your body is probably asking for help. Burnout thrives when you’re not fueling yourself. No fuel leads to a lack of focus, which inevitably leads to you feeling overwhelmed.
You’re checked out, or anxious 24/7
You might feel numb, or the opposite, very on edge. When school stuff that usually feels manageable starts to feel meaningless, it might be time to check in. You’re not doing anything wrong. It just means your brain needs a breather.
The small stuff feels like a lot
When writing one email or loading the dishwasher feels impossible, that’s not laziness; it’s cognitive overload. Your brain has been trying to do too much with not enough time and resources.
Tip 2: Build rest into your schedule
Rest isn’t a reward for finishing everything. It’s part of how you get things done in a sustainable way. Instead of treating downtime as a treat, try building it into your daily routine as a tool for staying mentally and physically balanced.
Build in breaks
Your brain isn’t a machine. You need pauses to recharge, especially during busy weeks. Even ten-minute breaks between study sessions can boost focus and reduce stress. Try time-blocking breaks into your schedule just like you would a class or shift.
Protect your sleep
Late-night cramming might seem productive in the moment, but steady sleep is what actually helps your brain process and remember things. Aim for seven to nine hours when you can, and create a wind-down routine that works for you, like journaling, reading, or playing calm music.
Tip 3: Set goals that fit your pace
You don’t need to “do it all” to be doing enough. Setting realistic, flexible goals can help you stay on track without pushing yourself into exhaustion.
Break it down
Instead of saying “I’ll write my paper tonight,” try “I’ll outline my intro today and draft one paragraph.” Smaller steps are less overwhelming, and crossing things off feels good.
Choose your top three
Every day, pick just three tasks that must get done. Anything extra is a bonus. This helps keep your to-do list doable and your mind a little clearer.
Tip 4: Learn how to say no (without guilt)
Saying “no” is one of the most powerful burnout prevention tools, but also one of the hardest to use. Practice makes it easier (and it’s okay if it feels awkward at first).
Set boundaries without guilt
If you’re saying “yes” to every group hang, shift swap, or study request, you’ll burn out fast. Boundaries aren’t selfish; they’re self-care and self-awareness. It’s okay to skip events or cancel plans.
Try this instead:
- “Thanks for thinking of me, but I need to rest tonight.”
- “I’d love to help, but I can’t take on more right now.”
- “Can we reschedule when I have more bandwidth?”
Practicing these phrases can make saying no easier, while still being kind and clear.
Tip 5: Tap into your school’s support system
You don’t need to handle everything on your own. College campuses are full of people and services whose job is to help you succeed.
Campus resources are there for you
Many students think counseling or academic coaching is only for emergencies. Use what’s available early and often, before things get overwhelming.
Check out:
- Mental health counselors or wellness centers
- Academic support or tutoring services
- Multicultural or international student centers
- Faculty office hours (they’re not as scary as they sound)
Talk to someone
If you’re struggling, telling a professor or advisor can feel intimidating, but it’s worth it. Most schools have policies in place to support students facing burnout or hardship. You don’t have to figure it all out on your own.
Advocate for yourself
Need an extension or extra support? Most professors are open to it, especially if you’re honest and ask early. Saying, “I’m really overwhelmed and could use an extra day” isn’t a failure. It’s self-advocacy, and it prevents meltdowns.
Tip 6: Move your body, feed your brain, breathe it out
Sometimes the smallest habits, like getting fresh air or drinking water, are the most powerful tools for resetting your energy.
Take movement breaks
You don’t need to run five miles. A quick walk around campus, five minutes of stretching, or a dance break in your dorm can do wonders for your mood and focus.
Nourish yourself
Skipping meals might save time now, but it costs energy later. Try easy, affordable staples like rice, eggs, fruit, or frozen meals with real ingredients. You don’t need a full kitchen to eat well.
Try this breathing trick
Breathe in for four seconds, hold for four, exhale for six. Repeat three times. This breathing technique calms your nervous system and brings you back to the present, especially during stressful moments.
Tip 7: Let tech work for you
Your phone isn’t the enemy; it just needs some boundaries. With the right tools (and a few good unfollows), tech can support your focus, mental health, and routine.
Use apps that help
- Forest: Grow a virtual tree by staying off your phone while you study. It sounds silly, but it’s weirdly motivating.
- Finch: This app turns self-care into a gentle game with a little pet that grows as you complete daily wellness tasks.
- Notion, Google Calendar, or Todoist: Great for brain-dumping all your to-dos, tracking habits, and breaking big tasks into smaller ones.
Curate your feed for your wellbeing
Unfollow accounts on social media that leave you feeling drained, anxious, or “less than.” It’s your digital space, fill it with creators who talk about mental health, normalize rest, and celebrate progress over perfection.
Try “low-tech” hours
Set phone boundaries that work for you, like screen-free mornings, no-scroll Sundays, or no social media after a certain time of night. It doesn’t have to be forever. Just try one experiment and see how it feels.
Tip 8: Redefine productivity on your terms
Being productive doesn’t always mean being busy. It’s about working in a way that respects your energy, capacity, and needs.
Small steps are still steps
On days when your brain feels foggy, even doing one thing, like cleaning your space, starting an assignment, or going outside, counts as progress. Productivity isn’t about doing everything. It’s about doing something.
Make space for rest within your productivity
A solid work session with breaks, movement, and snacks is often more effective than eight hours straight of burnout-fueled panic. Rest isn’t slacking, it’s part of the cycle.
Avoid the comparison trap
Everyone works differently. Just because someone on TikTok studies 12 hours a day or color-codes their planner doesn’t mean you have to. Your version of productivity might be quiet, slow, or un-aesthetic, and that’s still valid.
Tip 9: Create a “bare minimum” day plan
Not every day will feel like a main-character montage. Having a low-effort plan for tough days helps you stay grounded without pushing yourself too hard.
Build your personal “bare minimum” list
Think of a few things you can do when you’re running on a low battery. That might look like:
- Eat one real meal (even if it’s just cereal or toast)
- Drink water
- Reply to one important message or email
- Show up to class, or email the professor if you can’t
If that’s all you manage, that’s still a win. You don’t have to earn rest with productivity.
Make it visual
Stick your checklist on your wall or save it in your Notes app. Having it ready makes it easier to follow when your brain’s too tired to plan.
Add a feel-good activity (optional but nice)
Include one comforting thing like watching your comfort show, taking a hot shower, journaling a few lines, or just lying down with music. If you have the energy, let this be part of your reset, not another to-do.
Tip 10: Stay connected to joy
Joy isn’t a luxury or a waste of time; it’s part of being present. When life starts to feel like a constant to-do list, joy is what keeps you grounded in who you actually are.
Make time for tiny joys
Joy doesn’t have to be big or Instagram-worthy. Some ideas include:
- Listening to a song that always puts you in a better mood
- Rewatching your favorite show for the 12th time
- Making a little art, even if no one sees it
- Baking something that smells amazing
- Journaling just to vent or dream a little
- A video call with your family if you’re studying abroad
Write down a list of small things that help you feel good or calm. When you’re feeling low or burned out, pull from that list. It helps when your brain’s too tired to remember what makes you happy.
Build a support bubble
You don’t need a huge friend group. Just one or two people that you can be honest with—that could be a friend, mentor, roommate, or sibling—can make a huge difference. Whether it’s texting “I didn’t feel great today” or sharing a meme that understands you, that connection helps.
Weekly check-ins
Choose one day a week, and ask yourself:
- What felt good this week?
- What drained me?
- What’s something small I can do just for myself this week?
Think of it like brushing your teeth. Creating a regular maintenance routine prevents bigger struggles later.
Be kind to yourself
You’re doing your best, and that’s more than enough. College is challenging, and burnout is something many people experience, but it’s also something you can navigate with tools, support, and kindness to yourself. You’ve got permission to rest. And joy isn’t a distraction, it’s fuel. Create a self-care routine and reach out to your support network to keep yourself happy and healthy.
FAQs
Can I get burnout even if I love school?
Yes. Passion doesn’t protect you from exhaustion. In fact, caring too much and doing too much can go hand in hand. It’s okay to take a break even if you love what you’re studying.
What’s the difference between stress and burnout?
Stress feels like too much. Burnout feels like nothing. If you’re still stressed but functioning, you might just need a reset. If you’re emotionally drained and disconnected, burnout might be setting in.
How do I bounce back if I already feel burned out?
Start small. Take a full day off, reach out to someone you trust, and make one positive change, like eating a proper meal or getting to bed early.