The semester is quickly flying by. Just around the corner are midterms, project proposal  and deadlines. Everyone is susceptible to burnout, students and faculty alike. It’s important to take some time for yourself, step back and get motivated. Let’s dive into how to avoid burnout and find your motivation.

What is Burnout?

Burnout is when an individual arrives in a state of emotional, physical and mental exhaustion. It is caused by exposure to prolonged, excessive stress. According to a 2024 study conducted by Grand Canyon University, up to 80% of college students had experienced burnout, and in 2020, the American Psychological Association reported that 79% of adults experienced stress at work. Causes of burnout, especially in the work setting, may include having a heavy workload, lack of control over your schedule, feeling a lack of social support or lacking clear expectations. Nobody is entirely immune to the effects of burnout. 

How to Avoid and Overcome Burnout

While there is no “one-size-fits-all” solution for stress management, my favorite tip from the American Psychiatric Association is to seek out opportunities that add value to your life and let you thrive. This could look like making time for social connection. Spending time with those you love like friends and family can help you beyond just getting away from work. Social time boosts your mood, reduces stress and it is especially important to have people you can turn to in times of need. Another way you can avoid burnout is to make time for physical activity or exercise. Movement can cut down stress, release helpful endorphins and give you a break from consistent workload. 

If you can identify that you’re actively burning out, here are some ways to overcome it. Seek help in times of need. NC State offers a variety of accessible resources for students experiencing stressful situations. In fact, wellness coaching is now available for students and staff to support stress management and help you plan your next steps.

Above all, give yourself grace. Realize that the best goals are small and obtainable, Rome wasn’t built in a day! Give yourself the same compassion you would give to others, and plan out goals that are easy to reach and celebrate. 

Staying Motivated

If you feel yourself going through a slump with your motivation dwindling, you are not alone! Here are some simple ways to keep productivity high.

1. Create a schedule to avoid multitasking, which encourages a stressful working environment.
2. Similar to managing stress, use a reward system to encourage yourself to push through larger tasks. This can look like partaking in a hobby outside of work or treating yourself with something small like your favorite snack or a new trinket.
3. Take things one step at a time. By living in the present, you can set goals for each day and prioritize your workload.

Finding Balance

Balance means making time for fun, not just work. Find time in your everyday life to de-stress. NC State offers a variety of activities meant to help you find balance, especially this time of year. Check out NC State’s Monster Mash Resilience Fair on Thursday, Oct. 30, a spooky event designed to help you reset and recharge to finish out the semester strong. 

We hope you feel motivated to thrive through the rest of the semester by incorporating strategies that allow you to reward yourself and have fun along the way.