Imagine your brain as a phone battery. At first, it drains slowly — between lectures, group projects and back-to-back responsibilities. Then one day, you’re stuck at 1%, and no amount of caffeine or pep talks will recharge you. That’s burnout.

“You can’t pour from an empty cup.” It’s a saying we hear often, but in college, we pour anyway — into classes, relationships, jobs and everyone else but ourselves. The result? Burnout that feels impossible to explain and even harder to recover from. Burnout isn’t rare; it’s the norm. And we need to talk about it.

College can affect students in countless ways. The pressure we face and the pressure we place upon ourselves can become overwhelming. External and internal factors contribute to burnout. Mentally, physically and emotionally, the experience is draining.

Students need to make intentional time for rest and self-care. The body and mind deserve it. We are not machines meant to function endlessly. Unfortunately, the world often does not consider individual well-being. That responsibility falls to us. The world will not slow down for anyone; therefore, we must learn to slow down for ourselves.

Rest is a necessity, not something that needs to be earned. Negative thoughts may arise, convincing us to keep pushing. However, when a student feels that internal pressure to “just push through it,” it often signals that a break is needed. Taking a breath, pausing and reflecting can offer perspective. Is the stressor within your control? If not, it may be time to let go. If it is, then ask: What is one small, manageable step I can take?

We cannot control other people or their actions. We can only control how we respond and how we take care of ourselves. Our thoughts may spiral during moments of stress. Practicing positive reinforcement can help interrupt this cycle:

I need to finish these assignments.

I need to study for these exams.

I need to go to my second job after a full day of classes.

While those statements are valid, so is this: You also need to take care of yourself.

That phrase — “take care of yourself” — can sometimes feel vague or even triggering. For some, it may carry unwanted pressure or guilt. But self-care is not indulgent. It is not selfish. It is not a weakness. It is a necessity.

Students deserve moments of peace. Even a short moment of stillness in a quiet space can provide clarity. When thoughts begin to crowd the mind, allow them to pass like clouds in the sky. Notice them. Acknowledge them. Release them.

In a world that moves fast and rarely pauses for anyone, creating that peace for yourself is not just helpful — it is essential.

Burnout looks different for everyone. Here are some common symptoms:

• Constant fatigue, even after rest.
• Loss of motivation or passion (even for things you used to love).
• Increased irritability, anxiety or sadness.
• Brain fog, forgetfulness or trouble focusing.
• Skipping classes and procrastinating more than usual.
• Feeling emotionally numb or overwhelmed.

These experiences can contribute to isolation and social withdrawal. If you or someone you know is struggling with burnout, know that you are not alone. You deserve time for yourself without guilt or explanation.

Self-care should not be something we have to earn. It is not a luxury or a reward; it is a necessity. We all deserve the space to rest, recharge and simply exist without pressure.

Taking care of yourself is not selfish — it is essential. And it’s OK to slow down.