Burnout in High School: How to Spot It & What to Do

High school can feel like a never-ending cycle of deadlines, exams, and extracurriculars. Between keeping up with school, maintaining a social life, and planning for the future, it’s easy to feel like you’re running on empty. But when exhaustion stops being just “a bad day” and turns into feeling drained all the time, you might be dealing with burnout.

Burnout isn’t just about being tired—it’s a deep mental, emotional, and physical exhaustion that builds up over time. It makes school feel overwhelming, things you once enjoyed feel like a chore, and even small tasks feel impossible. If this sounds familiar, you’re not alone. Let’s talk about how to recognize burnout, why it happens, and how to get back on track.

Have you ever felt burnt out?

Yeah, it sucks :(
Nope :D

How Do You Know If You’re Burnt Out?

Burnout creeps up slowly, so it’s easy to miss until you’re completely drained. Here are some warning signs:

You’re Always Exhausted : No matter how much you sleep, you still feel like a zombie.

School Feels Overwhelming : Even small assignments feel like mountains you can’t climb.

You’ve Lost Motivation : The subjects or activities you used to enjoy don’t excite you anymore.

You Can’t Focus : You sit down to study but end up staring at your notes, unable to concentrate.

You Feel More Irritable or Emotionally Numb : Little things annoy you way more than they should, or you feel disconnected from everything.

You’re Getting Sick More Often : Stress can weaken your immune system, leading to headaches, stomachaches, or constant colds.

If this sounds like you, you’re not failing, you’re just burnt out. And burnout is fixable.

Why Does Burnout Happen?

Burnout usually happens when you’re running on stress for too long without a break. Here’s what can trigger it:

Trying to Do It All: Managing school, extracurriculars, volunteering, and social life all at once? It’s a lot.

Perfectionism: If you feel like nothing you do is ever “good enough,” you’re probably putting way too much pressure on yourself.

Not Enough Downtime: If every second of your day is scheduled, your brain never gets a chance to rest.

Ignoring Your Mental Health: Pushing through stress without acknowledging it only makes things worse.

Bad Sleep & Nutrition: Running on caffeine and all-nighters might feel productive, but it only leads to burnout faster.

How to Recover from Burnout

If you’re already feeling burnt out, it’s time to slow down and reset. Here’s what can help:

Give Yourself Permission to Rest: Seriously. You need breaks. Sleep, take a nap, watch a show, whatever helps you recharge.

Reevaluate Your Priorities: Do you actually enjoy everything you’re doing, or are you just doing it because you feel like you “should”? Cut out things that don’t serve you.

Break Tasks into Smaller Steps: Instead of thinking, “I have to write a whole essay,” start with, “Let me just write the first sentence.” Small wins add up.

Talk to Someone: You don’t have to deal with this alone. A friend, a teacher, a counselor, anyone!!

Move Your Body: A short walk, stretching, dancing in your room—anything to shake off some of that stress.

Eat & Sleep Well: Skipping meals and pulling all-nighters will only make burnout worse. Fuel your body properly.

How to Avoid Burnout in the Future

Once you start feeling better, the goal is to stay balanced. Here’s how:

Set Realistic Expectations: You don’t have to be perfect. Doing your best is enough.

Take Breaks Before You Need Them: Don’t wait until you’re completely burnt out to take a break. Build small breaks into your routine.

Celebrate Your Wins (Even the Small Ones!): Finished an assignment? Studied for 30 minutes? Recognize your effort, even if it’s not perfect.

Make Time for Things You Enjoy: Whether it’s gaming or just hanging out with friends, make sure your life isn’t only about school.

Final Thoughts

Burnout doesn’t mean you’re weak, it means you’ve been working too hard for too long without enough support. The good news? You can recover from it. Start small, be kind to yourself, and remember: your well-being matters just as much as your grades.

You got this. 💛

Celmira