Although anyone can be at risk for burnout, high-achieving students 鈥� like those in the 杏吧性世界鈥檚 Judy Genshaft Honors College 鈥� are especially prone to experiencing prolonged periods of stress without even realizing. Constantly chasing productivity, becoming over-involved in extracurriculars, and not carving out time to rest are just a few ways students may unknowingly increase their chances of experiencing burnout.
Melanie Ryerson, a licensed mental health counselor and Honors affiliate professor, explains the difference between healthy stress and burnout. Stress, she says, is a biological response that propels us to action, while burnout is marked by emotional depletion and a deep sense of despair and lack of accomplishment.
Ryerson encourages students to recognize both the subtle and more obvious signs of burnout 鈥� not just to help themselves, but to support friends who may be going through it.
鈥淥ftentimes, the quieter signs of burnout are withdrawing from others or losing interest in things you used to enjoy,鈥� Ryerson said. 鈥淥bvious signs include obsessive thinking, fidgeting, picking at your skin and being sick more often.鈥�
Other subtle ways burnout can affect students鈥� lives is through changing how they engage in hobbies and activities.
鈥淚 knew I was getting burnt out when the things that I liked to do became a chore,鈥� said third-year Honors student Cayley Mccloskey. 鈥淎t that point, it was like I couldn鈥檛 do anything without feeling like it was a to-do task.鈥�
Completing the Stress Cycle
Honors Affiliate Professor Melanie Ryerson
One of Ryerson鈥檚 top tips for managing ongoing stress and avoiding burnout is to 鈥渃omplete the stress cycle鈥� 鈥� in other words, allow periods of high stress to end with a cathartic activity that releases tension from the body. From physical movement to laughing with friends, there are easy ways to work this into students鈥� daily routine.
鈥淗ow can we figure out daily how to incorporate activities that allow us to complete that stress cycle so that it鈥檚 not chronically building up?鈥� she asked. 鈥淐an we go to Zumba after class? Can we cuddle with our partner? Can we go for a walk with friends or go on a run? These are ways our body can survive the chronic stress we experience.鈥�
Some Honors students say daily habits like exercise, cooking, and relaxing with friends help them stay grounded.
Omar Boutaib, a rock-climbing enthusiast, found a stress-relieving outlet at the USF Rec Center.
鈥淭he one outlet for my stress that has really, really been working this semester has been physical exercise,鈥� Boutaib said.
For Honors student Rysun Chu, taking care of himself physically is a top priority.
鈥淚 enjoy treating myself to food, whether this is store-bought or, more recently, preparing things from home and making an effort to always eat well,鈥� Chu said, 鈥淏ecause I believe, along with sleep and drinking water, eating shouldn't just be a chore.鈥�
Hacking Burnout
Even with good habits in place, burnout can make it difficult to maintain a healthy routine. In these moments, Ryerson recommends therapy, strategic 鈥渂rain hacks,鈥� and intentionally building time into your schedule to take breaks.
One of her go-to strategies: Setting a five-minute timer to jumpstart an activity you may be avoiding.
鈥淚鈥檒l tell myself, 鈥楳elanie, set your timer for five minutes. You just have to go on a walk for five minutes,鈥欌�� she said. 鈥淯sually once I get out of the apartment and start my walk, it鈥檒l last longer, and I start to feel good.鈥�
But beyond these short-term strategies, avoiding burnout requires a mindset shift. Ryerson encourages students to stop seeing rest as unproductive and start viewing it as an essential part of well-being.
鈥淵ou do not have to fill every moment of every second of every day with some task. You do not always have to be 100% maxed out on productivity.鈥� 鈥� Honors student Catherine Ugwu
鈥淎 lot of it is reframing the idea to: 鈥業鈥檓 a human being, and I get to be. My health comes first,鈥欌�� she said. 鈥淲e need to put boundaries on ourselves by giving ourselves permission to say 鈥榥o鈥� to some things.鈥�
Honors student Catherine Ugwu has embraced this shift, finding peace in rejecting the pressure to be constantly productive.
鈥淚t鈥檚 okay to take that time to breathe,鈥� Ugwu said. 鈥淵ou do not have to fill every moment of every second of every day with some task. You do not always have to be 100% maxed out on productivity.鈥�
Serena Bhaskar has also found that prioritizing rest has helped her manage stress more effectively.
鈥淚鈥檝e been better about building daily habits and setting boundaries, like sleeping eight hours every night,鈥� she said. 鈥淚t鈥檚 helped a lot because sleep really affects your emotions and mood.鈥�
Looking Out for Each Other
USF Honors students Omar Boutaib, Rysun Chu, Catherine Ugwu, and Serena Bhaskar share their experiences with burnout on the Honor Roll Podcast.
Sometimes we鈥檙e not the ones experiencing burnout 鈥� it鈥檚 a classmate, roommate, or friend. Ryerson emphasizes the importance of being aware when someone close to us might be struggling.
鈥淟et each other be human and know we have limitations,鈥� she said. 鈥淥ur friends can鈥檛 do it all, and sometimes, our friends are going to show up consistently. In other seasons, they may ghost us when they鈥檙e not doing well.鈥�
A gentle check-in can go a long way.
鈥淪ometimes it鈥檚 good to ask your friends, 鈥楬ey, I know you sometimes go quiet when you鈥檙e overwhelmed. Everything okay? Do you need to talk? No pressure.鈥欌��
Ryerson鈥檚 final piece of advice to students: Be kind to yourself.
鈥淧racticing self-compassion, learning to be kind to ourselves, and learning to be kind to others can really provide us the permission to just be human. And honestly, that can reduce burnout significantly.鈥�