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The opinions expressed in this article are the writer’s own and do not reflect the views of Her Campus.
This article is written by a student writer from the Her Campus at U Toronto chapter.

Edited by Trinity Roche

November has arrived. It’s the time of the year when the leaves are falling, the weather is cooling down, and midterms are breathing down our necks. Burnout is becoming a very real phenomenon for many of us. As a junior, in my seventh consecutive semester, I’ve been there, and if you’re reading this article, you might be right there with me. But don’t worry, this article was made for you! 

Getting to Know Burnout

Essentially, burnout is the emotional, physical, and mental exhaustion that comes about from a period of prolonged stress. 

There are five stages of burnout: 

  1. The Honeymoon Phase: The honeymoon phase of burnout reflects the positive energy and commitment we put into a new initiative. This could be new efforts you’re putting into your new classes at the beginning of the semester or into a job or project you’re excited about. I know this phase seems great, but it is important to instill good coping strategies here so that we don’t descend into later stages of burnout. 

Symptoms include: 

  1. Satisfaction;
  2. Sustained energy levels;
  3. High productivity levels;
  4. Free-flowing creativity.

2. The Beginnings of Stress: This stage of burnout is identified by the awareness of having some more difficult days than usual. Symptoms of stress could be affecting your mental, emotional, and physical health. This stage can be hard to identify because it seems just like the everyday stress that so many of us face. We look around and see that many of our peers are experiencing similar levels of stress and think that it’s just normal. 

Symptoms to look out for: 

  1. Finding it hard to focus;
  2. Becoming more irritable;
  3. Finding it difficult to sleep; 
  4. Reducing social interaction; 
  5. Lower productivity.

3. Chronic Stress: The next stage of burnout is marked by an increased frequency of experiencing stress and is normally followed by more intense symptoms than what was experienced in the previous stage. This is the stage when things start to look more grim for most of us, and if these intensified symptoms are not well-managed, they can escalate to burnout.

Symptoms to look out for: 

  1. Physical illness;
  2. Increased procrastination; 
  3. Lack of interest in hobbies;
  4. Reduced social interaction;
  5. Changes in behavior.

4. Burnout: This fourth stage is where we see an extreme escalation in symptoms and these symptoms make it difficult to cope and live normally.

Symptoms to look out for: 

  1. Pessimistic thinking; 
  2. Experiencing self-doubt;
  3. Self-isolation;
  4. Physical issues, such as stomach or bowel issues;

5. Habitual Burnout: This stage occurs when the symptoms of burnout cause you to experience significant mental, emotional, and physical issues. I cannot stress enough the importance of seeking out help from a mental health professional if you have reached this phase. 

Symptoms to look out for: 

  1. Depression; 
  2. Mental fatigue; 
  3. Burnout syndrome.

Why Burnout Happens

Before getting into how to tackle burnout, I think that it’s important to understand the reasons for burnout. There are many reasons for why burnout may occur. Some reasons might include new stress in your personal life, an increased workload, more challenging work, or even too little work. Structural causes for burnout also exist. Limited financial resources and little support in your personal and professional life can also contribute to burnout. 

How to Deal With Burnout

Now, most importantly, how do we get ourselves out of this funk? 

Using articles from the New York Times, Forbes, and Science Direct, I have compiled some strategies that may be useful in combating burnout in each of the five stages.

Honeymoon Phase: The honeymoon phase is the ideal stage to be in, and while it may not last forever, we can do a lot to help prolong it as much as possible. 

  1. Establish Healthy Boundaries: Even in the exciting early stages of a new initiative, make sure to set boundaries to prevent overcommitting so that you can maintain a work-life balance.
  2. Prioritize Self-Care: Start building self-care routines early, such as regular exercise, meditation, or hobbies, to help sustain your energy levels. Mindfulness and physical activity can do wonders for our mental health. I know these options aren’t always for everyone, but sometimes a 10-15 minute walk can be incredibly helpful in managing our stress. 
  3. Time Management: Develop effective time management skills to ensure productivity without overworking yourself. This could include making a timetable or schedule. 

Beginnings of Stress: This is a place that a lot of us find ourselves in, and in order to suppress the symptoms experienced in this stage, we can do the following:

  1. Stress Awareness: Recognize the signs of stress early and don’t dismiss them as “normal.” Acknowledge that experiencing stress doesn’t mean that you’re weak.
  2. Mindfulness: Practice mindfulness techniques, such as meditation or deep breathing, to manage stress and maintain focus. There are a lot of apps that can help guide your mindfulness and meditation exercises that are worth a try when you’re starting to feel out of your depth. 
  3. Healthy Sleep Habits: When we start getting stressed, our sleep schedule tends to get a little wacky. We’re stressed and starting to feel the effects of burnout so we pull longer hours to get our work done, resulting in us waking up later and later. I know I’ve been through this cycle a few times. Prioritizing good-quality sleep is so important when we’re stressed. Sticking to a regular sleep schedule and creating a calming bedtime routine can help you relax and ensure that you wake up feeling relaxed and well-rested. 
  4. Social Support: Don’t withdraw from social interaction. Maintain connections with friends and family and seek support when needed. It’s normal to withdraw from friends when you’re feeling stressed, but it’s important to not to let these relationships slip away. Meeting up with a friend is also a great way to reduce stress!

Chronic Stress: Hopefully, this will be the furthest stage of burnout that most of us have to experience! Here are some tips for managing this stage:

  1. Proactive Health Measures: Prioritize your physical health with regular exercise, a balanced diet, and check-ups to prevent physical illness. As we know, this is the stage where the symptoms of burnout may begin to affect our physical health. Physical activity helps produce endorphins, which essentially improve your mood. Even without engaging in high-intensity workouts, any physical activity can help immensely. 
  2. Time Management: Reassess your time management strategies and workload to reduce the stressors causing chronic stress. Practicing good time management can help you get your life back! It can help you manage your school work, housework/chores, your social life, and can allow you time to continue pursuing your hobbies. 
  3. Hobbies and Interests: Rekindle your interest in hobbies and interests, even if you need to schedule them into your routine. Doing something you love can be a great way to tackle the stressful symptoms of burnout. It can serve as a way to deal with your stress after a long day or just something to look forward to during the week. 
  4. Seek Professional Help: If your stress symptoms intensify, consider talking to a counselor or therapist who can provide guidance and coping strategies.

Burnout: This is one of the more intense stages, where we see the effects of burnout on our physical and mental health. It is vital to remember that burnout is not a sign of weakness, it is just a response to prolonged stress. Also, burnout is not a good thing. If you find your friends complaining about how burnt out they are, and trying to one-up each other on commitments and lack of time, remember that it’s not a competition! 

  1. Professional Help: Consult a mental health professional or counselor for guidance in managing burnout symptoms.
  2. Social Reintegration: Work on reconnecting with your support network and gradually increasing social interactions.
  3. Physical Health: Address physical issues through medical consultations and treatment.

Habitual Burnout: This is the worst stage of burnout. At this stage of burnout, it is important to seek out professional advice about how to manage your symptoms. 

  1. Professional Assistance: Reach out to a mental health professional urgently if you’re experiencing symptoms of depression, mental fatigue, or burnout syndrome.
  2. Medication and Therapy: Your healthcare provider may recommend medication or intensive therapy to address severe symptoms.
  3. Support Network: Lean on your support network for emotional assistance and encouragement.

I’m sure you’ve noticed some recurring methods for dealing with most of the levels of stress. These include time management, social integration, mindfulness, physical activity, and asking for help from friends, family, and even mental health and physical health professionals. Remember, seeking help and intervention from a mental health professional is essential if you find yourself in the later stages of burnout. It’s a sign of strength, not weakness, to ask for support when needed.

I hope this article gave you some insight into how to deal with your burnout and what you can start doing to manage your symptoms. 

Aadya Pokhriyal

U Toronto '25

Aadya Pokhriyal is a writer for Her Campus at the University of Toronto. She is a junior studying History focusing on Law and Human Geography. She is interested in politics and history and is passionate about learning more about the colonial institution worldwide.