Six Ways to Manage Stress and Burnout as a College Student
This article about helping college students manage stress and burnout was written by Kerri Krizer, a psychotherapist and Psychological Associate (PSB 94028808) working under the supervision of Dr. Ciara Murray-Young.
If you are interested in a free consultation with Kerri, please reach out to her through the Contact Form on the Home page.
A stressed out college student is slumped over at her computer, struggling to finish a paper.
College can be an incredibly exciting time, full of new ideas, friendships, and opportunities. But it can also be one of the most stressful seasons of life. Between the demands of classes, peer pressure, exams, jobs, and social life, many students feel stretched thin. Burnout is common among college students, yet it is often overlooked until it becomes overwhelming.
As a doctoral student at Pacifica Graduate Institute and a Psychological Associate, I know firsthand how demanding academic life can be. Graduate school brings its own unique challenges, but the core experiences of stress, pressure, and self-doubt are shared by students at every level. Over the years, I’ve learned that finding balance isn’t about doing more, it’s about learning to pause, to listen to your body, and to care for your mind in small, intentional ways.
Here are a few practices that can make a real difference when stress starts to build.
1. Mindful Breathing and Presence
When you notice your mind racing or your body tightening up, take a moment to pause.
Try this simple exercise:
Inhale slowly through your nose for four counts; hold for two counts. Then, exhale through your mouth for six counts. As you breathe, gently bring your awareness back to the present moment.
Our minds have a tendency to ruminate on everything we have to do, or to replay the past and worry about the future. But the truth is, this moment is the only one we ever truly have. When you stop and connect to full presence, feeling your breath, noticing your body, and being here now, your nervous system has a chance to regulate itself. This presence allows the stress of future tasks to soften, making space for calm and clarity to return.
2. Micro-Breaks
Long study sessions can drain your energy and focus. Step outside, stretch, walk around, or simply close your eyes for a few moments. These short pauses allow your body and mind to recover and can actually make your study time more effective.
3. Ground in Your Body
Stress often pulls us into our heads, leaving us disconnected from how we’re feeling physically. A quick body scan (bringing awareness from the crown of your head down through your shoulders, chest, stomach, legs and feet) can help you release tension and feel more present.
Movement can also be a powerful way to reconnect. Go for a walk, dance in your room, stretch, or even shake out your arms and legs. These simple practices remind your body that it’s safe, restore circulation, and release built-up energy so your mind can refocus.
4. Reconnect with Nature
One of the most restorative ways to ease stress is to spend time outdoors. Walking through trees, feeling the sun on your skin, or even placing your bare feet on the earth can help regulate your nervous system. In many ways, the high-speed rhythm of college life mirrors our broader society’s disconnection from natural cycles of rest and renewal. Returning to nature’s pace, even briefly, reminds us that we belong to something larger, and that life is not meant to be lived in constant acceleration.
5. Stay Connected
College life can sometimes make you feel isolated, especially when you’re under pressure. Reaching out to a friend, a classmate, or a counselor can remind you that you don’t have to carry everything alone.
6. Remember Your “Why”
Burnout often comes when we lose sight of why we’re doing all this in the first place. Take a few minutes to journal or reflect on what excites you about your studies and where you hope they will take you. Reconnecting with your deeper purpose can be a powerful motivator.
Stress and burnout are real, but they don’t have to define your college experience. With intention and support, you can cultivate balance, resilience, and even joy along the way. If you’re finding it difficult to cope, find a therapist who can provide practical tools and a safe space to process what you’re going through.
Remember: you don’t have to do this alone.
If any of this article resonated with you and you feel inspired to come to therapy, please contact me, Kerri, or Daisy through my Services page or find a provider through Psychology Today. Please share this article with someone who may find it helpful, encouraging, or inspiring.
Take good care.
—Dr. Ciara, Psychologist
