In the new year, students set high standards for themselves: getting perfect grades, joining more extracurriculars, and working harder than ever. But with great ambition often comes significant burnout when that pressure gets overwhelming. This emotional and physical exhaustion is what many people refer to as “New Year Burnout,” where students are drained, unmotivated, and stressed.

This video from Psych2Go discusses the “How to Avoid Burnout” blueprint, which helps prevent burnout and maintain a good balance. This guide breaks down into five key actions that can help students manage their stress levels and take better mental care.

1. Figure Out What Is Stressing You

Identifying stressors is the first step in combating burnout. Too many students experience anxiety based on over-committed time, unrealistic expectations about performance, or self-imposed perfect standards. Gaining a realistic impression of particular tension in your life can make all the difference in attempting to change this area of stress: academic pressures, social comparisons, or an overworked schedule.

Tip: Keep a diary of your feelings. Writing down what bothered you on a given day will put things in perspective and enable you to strategize how to address those issues.

2. Complete the Stress Cycle

Stress doesn’t just disappear; it must be processed. Psych2Go presents the idea that the “stress cycle” needs to be completed, referring to activities that allow the body to eliminate the physical tension and anxiety developed from whatever situation.

Physical activities such as exercises, deep breathing, or even laughter will help your organism return to its relaxed condition. A brisk walk, a quick workout, or dancing to your favorite song are simple ways to release stress and reset your mood. Let your body “shake off” the tension and return to its calm and grounded state.

Tip: Engage in physical activity for at least 15 minutes daily. Even brief bouts of exercise can help you manage your stress.

3. Sleep and Practice Sleep Hygiene

Sleep is an essential factor in preventing burnout. When stressed, your body needs more rest to recover, yet stress can interfere with sleep, leading to a vicious circle of frustration and exhaustion. In the video, Psych2Go suggests having a regular sleep pattern and proper sleep hygiene to help you get enough restful sleep.

To achieve better sleep hygiene:

– Regulate your bedtime: Go to bed and get up simultaneously each day, including during weekends.

– Develop a pre-sleep routine: Stop using screens and electronics 30 minutes before bed. One alternative could be reading or listening to soothing music.

– Keep your bedroom cool and dark: A sleep-conducive environment can make all the difference in the quality of your rest.

Hint: Sleep 7–9 hours nightly. The consistency of better sleep will pay dividends in reduced stress and sharpened cognitive function.

4. Release oxytocin

Oxytocin is a hormone known as the “love hormone,” but it can also function as a potent stress reliever. How one releases oxytocin includes excellent communication with people, such as a hug, appropriate conversation, and even playtime with an animal. According to Psych2Go, releasing oxytocin may calm the body’s stress response, ease anxiety, and increase one’s emotional quotient.

Consider scheduling time to connect with friends or family. Physical touch releases oxytocin and can immediately be calming. If you’re feeling overwhelmed, contact someone who can offer emotional support.

Tip: Find time to contact loved ones, allowing you to feel cared for. Even a 10-minute call with a friend can center you and take the stress away.

5. Self-Love and Self-Worth

Finally, love yourself and know your values regardless of your achievements. Burnout occurs when students connect their worth with external achievements, such as grades or successes in extracurricular activities.

Practice acknowledging those things you have done well, no matter how small. Celebrate each small victory with a treat; be kind to yourself. Burnout is the opposite of self-compassion, which helps you stay in tune with your values and not get devoured by stress.

Tip: Practice positive affirmations daily. You are worthy and capable, so remind yourself to rest and be happy no matter what.

Conclusion: Start the Year Strong with Mental Health in Mind

It does take work to avoid burnout, but it is very achievable by adopting the right mindset and strategies. You will be better prepared for this year’s challenges with a sharper and more focused mind as you learn what stresses you out, complete the stress cycle, focus on sleeping well, nourish your social contacts, and learn to love yourself.