You’re Not Alone in Feeling Exhausted
You’re staring at your textbook, but the words blur together. Your brain feels like it’s wading through molasses, and that spark you once had for learning? It’s gone, replaced by a heavy fog of dread. Sound familiar? You’re not failing, you’re experiencing burnout. As a therapist at TLC Therapies and Training Centre, I’ve seen countless bright students hit this wall. Let’s unpack why this happens and how you can climb over it with practical, gentle steps that feel doable, even on your toughest days.
Why Burnout Sneaks Up on Students
Burnout isn’t just being tired. It’s a state of mental, emotional, and physical exhaustion that creeps in when you’ve been pushing too hard for too long. For students, it’s often triggered by relentless pressure: exams, deadlines, and the need to prove yourself. I remember a client, let’s call her Sarah, who juggled straight. As, a part-time job, and family expectations, she told me, “I feel like I’m running on empty, but I can’t stop.” Sound like you? Your brain needs a breather, just like your body does after a marathon.
Burnout also thrives on perfectionism. Many students believe they must ace every test or risk failure. This all-or-nothing mindset drains your energy faster than you realise. Add in late-night study sessions and constant screen time, and your brain’s reserves run dry. The good news? You can rebuild those reserves with small, intentional changes.
Signs You’re Burnt Out (And Why It’s Easy To Fix)
Ever feel like you’re just going through the motions? Maybe you’re forgetting deadlines, snapping at friends, or feeling numb about subjects you used to love. These are burnout’s red flags. I’ve noticed in my practice that students often feel ashamed of these signs, as if they’re proof of weakness. They’re not. They’re your body’s way of saying, “Hey, we need a reset.” Recognising these signs is the first step to feeling like yourself again.
Here are some common signs of burnout:
- Constant fatigue: You’re tired even after sleeping.
- Lack of focus: Studying takes twice as long because your mind wanders.
- Irritability: Small things, like a noisy roommate, set you off.
- No joy in learning: That subject you loved now feels like a chore.
Practical Steps to Bounce Back from Burnout
You don’t need to overhaul your life to beat burnout. Small, consistent changes can make a huge difference. Here are five techniques I share with students at TLC Therapies to help them reclaim their energy and spark:
- Set micro-goals: Break tasks into tiny chunks. Instead of “study for exam,” aim for “read one page.” It feels less overwhelming, and small wins build momentum. Try this tonight: pick one paragraph to review and call it a victory.
- Schedule joy: Block out 15 minutes daily for something you love, dancing to your favourite song, sketching, or even binge-watching a silly show. One student I worked with started knitting between study sessions. It was her “brain break,” and it changed everything.
- Move your body: A 10-minute walk can reset your mind. No gym needed. Just step outside and notice the breeze or the sound of birds. Physical movement tells your brain it’s okay to relax.
- Say no sometimes: You don’t have to join every study group or take on extra projects. Protect your energy like it’s your most precious resource. It is.
- Talk it out: Share how you’re feeling with a friend, family member, or therapist. At TLC, we use Cognitive Behavioural Therapy (CBT) to help students re-frame negative thoughts, like “I’m not good enough,” into empowering ones, like “I’m doing my best, and that’s enough.”
Busting Burnout Myths
You might’ve heard some unhelpful advice about burnout. Let’s clear the air. One myth is that you just need to “push through” or “work harder.” That’s like telling a car with an empty tank to keep driving. Another misconception is that burnout only happens to “weak” students. Not true. I’ve seen top performers, like a client who aced her matric exams, hit burnout because she never gave herself permission to rest. Burnout doesn’t care about your grades—it’s about balance, not strength.
Real-Life Wins: Stories from TLC Clients
One student, let’s call him Thabo, came to TLC feeling crushed by his engineering coursework. He was sleeping four hours a night and panicking about failing. We worked on a simple plan: 25-minute study blocks with 5-minute breaks (a technique called the Pomodoro Method, which we teach at TLC). He also started journalling for five minutes before bed to offload his worries. Within weeks, he felt clearer and even enjoyed his classes again. Small steps, big impact. What could a small step look like for you?
Another client, a first-year at UCT, thought she had to study non-stop to “prove” she belonged. Through our mindfulness sessions at TLC, she learned to pause, breathe, and check in with herself. She told me, “I didn’t realise how much I was ignoring my own needs.” Now, she schedules one “no-study” evening a week. It’s not lazy—it’s smart.
Homework to Try Today
Ready to take a step forward? Here are three quick assignments to ease burnout:
- Track your energy: For one day, jot down when you feel most alert and when you crash. Use this to schedule tough tasks during your peak hours.
- Breathe with purpose: Try box breathing: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Do this for one minute before studying. It calms your nervous system.
- Celebrate something small: Did you finish a chapter? Get to class on time? Give yourself a mental high-five. You’re doing better than you think.
SIDE NOTE -A healthy diet is essential in maintaining the brain function. Make it a habit to get up and pour yourself a glass of water every hour, take your time to drink it. Dehydration, even when you don’t feel thirsty, is a leading cause of unsustainable concentration. Educate yourself on foods that are low in sodium and not processed. A veggie smoothie is a great way to get your brain into a learning state, the same applies to when you stop for water, it’s an unconscious reminder to reboot and refresh.
FAQs About Study Burnout
Q: How do I know if it’s burnout or just stress?
Burnout feels heavier and lasts longer. Stress comes and goes with specific events, like exams. Burnout makes everything feel impossible, even things you used to enjoy. If you’re unsure, our TLC Therapy Services can help you figure it out.
Q: Can I recover from burnout without taking a break?
It’s tough. Your brain needs rest to recharge, just like your phone needs a charger. Even short breaks, like a 10-minute nap or a quick walk, can start the recovery process.
Q: Is burnout a sign I’m not cut out for studying?
Not at all. Burnout means you’ve been giving your all, maybe too much. It’s a signal to adjust, not a verdict on your ability. You’ve got this.
Keep Going—You’re Stronger Than You Know
Burnout is tough, but it’s not the end of your story. You’re not broken; you’re just running low on fuel. By taking small steps—like setting micro-goals, finding moments of joy, or reaching out for support—you can rediscover your love for learning. At TLC Therapies, we’re here to walk with you through this. Check out our personal breakthrough experience or try one of the homework tasks above. You’re already taking the first step by reading this. What’s one tiny thing you can do today to feel a bit lighter?
