As we transition out of syllabus week and resume our status as full-time students, let’s address what’s waiting for us on Clem 1 — burnout. Chances are that last semester, many of you fell prey to this college epidemic. With a mile-long to-do list filled with tasks for your classes, extracurriculars and personal life, it’s hard to balance it all and maintain the motivation to push forward. As you settle into this semester, try implementing these 10 tactics to take care of yourself and wave goodbye to burnout.
1. Call home to loved ones
Drudging through a never-ending laundry list can leave you feeling isolated from friends and family — which secures a one-way ticket to Burnout City. Connecting with those close to you, even for just 20 minutes over the phone, can help you feel rejuvenated. Your loved ones, whether they be hometown friends, family members or a personal mentor, are the perfect people to give you a much-needed motivation boost and a healthy dose of perspective. This spring, take time away from the dark confines of the Clark stacks to dial into your support system.
2. Step away from work to be with friends
We’ve all been there — trying to crank out everything on our to-do list before allowing ourselves to take a break. But the truth is that the workload will never truly go away, in college and beyond. While work comes in surplus, we must appreciate what is truly limited — our time with our college friends here in Charlottesville. Close your laptop for a midweek coffee date with a class buddy or a weekend movie night with your roommate. Trust me, making unplugged memories with your friends will feel both worthwhile and restorative.
3. Delegate, you overachievers
You may encounter situations where it seems easier to complete the work for a group project or a CIO event by yourself. However, assuming tasks that extend past your individual capacity is a key risk factor for burnout. In group endeavors that require a lot of coordination, use a “divide and conquer” strategy to make sure that no one person has a drastically heavier load than the others. For the peers in your group who require more explicit direction, lay out realistic action items to be completed before the next meeting. And remember, it’s more than okay to give a flat-out “no” in order to protect your downtime.
4. Get outdoors — like, right now
Nothing fuels winter burnout quite like spending all day cooped up inside, only to be greeted by pitch-black darkness at 6 p.m. Therefore, opt to spend more time outside this semester. Although the temperatures remain low, a brisk walk down the Lawn will provide you with the Vitamin D and serotonin boost you need to keep your stress at bay. As spring approaches, swap the library for a table outside — my go-to is one on the Newcomb Hall patio. For a little bit of a longer excursion, make the 12-minute trip to Ragged Mountain or the 10-minute drive to Saunders-Monticello Trail. I find that time outside — replacing the trees in my Outlook background with real ones — restores my energy.
5. Seek out good-quality food
As the workload builds throughout the semester, it can grow tempting to opt for a quick, convenient bite over a tastier, high-quality meal. But it’s important not to skimp on good food. Your body needs proper nutrition to fuel your scholastic endeavors, and routine late-night Cane’s or West Range won’t cut it. Schedule the time to either go out for a nicer meal with friends or cook a healthy feast at home. Not only will your body be thankful for the nourishing change-up, but your mind will feel clearer after allowing yourself to unwind at the dinner table.
6. Venture beyond the University bubble
There’s a lot to keep us occupied on Grounds — classes, club meetings and copious library hours — which makes pockets of time physically away from school few and far between. Make the effort to occasionally immerse yourself in new environments that don't remind you of your workload. Walking or taking the trolley to the Downtown Mall is a great way to remind yourself of the “real world.” You can also check out IX Art Park for outdoor art displays, immerse yourself in a magical wonderland at The Looking Glass or shop at the Farmer’s Market. My personal favorite outing is enjoying apple cider donuts at Carter Mountain.
7. Kick back and spectate
With classes, clubs and internships constantly clouding your mind, sometimes you just need to “lock out” for a bit. Taking the back seat as a spectator is a great way to loosen up. One way you can do this is by sporting orange and blue to cheer on our Hoos. Men’s and women’s basketball are now in full swing at JPJ, and men’s and women’s tennis and swimming & diving are gearing up to have great seasons in 2025. There are also frequent opportunities to sit back and enjoy live arts on Grounds, and signing up for the U.Va. Arts newsletter is a great way to stay in the know. Upcoming performances include an improv comedy showcase this Friday and The New Works Festival in mid-February.
8. Transcribe the mental calendar
There is a lot to keep track of as a college student — due dates, upcoming exams and rescheduled club meetings, among other things. And doing so is no easy feat. Don’t even get me started on what I’m having for dinner each night, because I seldom think that far ahead. To avoid sinking under the weight of these abstract to-dos, lighten your mental load by writing everything down on your calendar. Whether you opt for Google Calendar, Notion or a physical planner, stay organized by cataloging all of your tasks in one concrete space.
9. Incorporate variety into your daily routine
The day-to-day of a college student is quite unique — your Tuesday may consist of two 75-minute classes and some basketball at Slaughter, while your Sunday may bring an afternoon club meeting and dinner with a friend. Take advantage of the flexibility you’re afforded in college before you’re immersed in a typical post-grad, 40-hour work week. Strike a balance between work and leisure, and seek out new experiences to make each day different from the one before. Spice up your day to keep the burnout away.
10. Hold space for your mental health
As I’ve emphasized throughout this article, make it a point to take care of your mental health this semester, whether it be changing your habits or finding opportunities to relax. A friendly reminder that, although you may love that one desk in the depths of Shannon, cabin fever will only bog you down, so switch up the spaces where you work and study. Additionally, you can take care of yourself by unwinding at the gym, finding zen with yoga, meditating with the Contemplative Sciences Center staff and consulting with CAPS. Make these small changes to refresh your senses and boost your productivity.
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