Burnout in a Science Degree: How to Avoid It

Burnout in a science degree: how to avoid it

Hi, I’m Amy and I’m in my second year of studying Biomedical Science. We all know that balancing lectures, lab reports, and studying for exams (while also trying to maintain a social life and extracurriculars) can be overwhelming. Science degrees are rewarding, but they’re also intense. With exam season approaching, I hope this blog gives you some practical tips for preventing burnout, staying motivated, and most importantly, knowing that it’s okay to feel this way.

What is burnout?

Burnout is a state of mental, physical, and emotional exhaustion caused by prolonged stress and overwork. During exam season, it’s normal to feel the pressure of multiple deadlines- juggling revision, presentations, lab reports, and maybe even placement applications.

But burnout goes beyond feeling tired. It can lead to a dip in motivation, productivity, and your overall sense of wellbeing. It might leave you feeling disconnected from your studies, overwhelmed, and stuck. The goal here is to avoid getting to that point.

Why are science degrees so demanding?

Science students often experience burnout. It can stem (*insert laugh track*) from the constant cycle of lectures, practicals, assignments, and exams. I’ve felt it myself- especially when placement applications added another layer of pressure. It can feel like everything is happening at once.

High expectations (whether from others or yourself) can push you to overdo it. I’ve definitely been guilty of that. But here’s your reminder: you can only do what’s feasible, and that’s okay.

Alt Text: My desk in first year- oh how I wish it had stayed this tidy during exam season.

Spotting the signs of burnout

• Constant exhaustion – Even after a full night’s sleep.
• Loss of motivation – Struggling to care about your course content.
• Difficulty concentrating – Leading to procrastination and more stress.

How to prevent burnout

It’s all about balance! Here are a few strategies that genuinely help:

Alt text: Schematic of How to Prevent Burnout: Inverted triangle of managing stress 

🕒 1. Manage your time effectively

Work smarter, not harder. I swear by the Eisenhower Matrix to prioritise tasks:

• Urgent & Important – Do it now (e.g., assignment due tomorrow).
• Important, Not Urgent – Schedule it (e.g., exam prep).
• Urgent, Not Important – Delegate if possible.
• Neither – Avoid it (yes, that includes the TikTok scroll).

Use tools like Notion, Google Calendar, or Trello to plan your week. And try the Pomodoro Technique (25-50 minutes of focus, followed by a short break)- it genuinely helps maintain attention without feeling burnt out.

🛏️ 2. Prioritise sleep and self-care

You can’t pour from an empty cup. Sleep is essential for memory, concentration, and emotional regulation. A well-known study by Walker & Stickgold (2006) found that sleep not only protects memories but makes them more flexible and accessible.

• Aim for 7-9 hours of sleep.
• Get moving- even a short walk to campus helps.
• Eat well and stay hydrated. Caffeine is not a meal replacement!

✅ 3. Set realistic goals

Progress > Perfection. Trying to do everything perfectly is a fast track to burnout. Use SMART goals:

• Specific – “Summarise one lecture per day.”
• Measurable – “Do 3 practice questions after each topic.”
• Achievable – “Study for 2 hours, not all night.”
• Relevant – Focus on what actually helps you learn.
• Time-bound – “Finish this by Friday.”

Celebrate the small wins! Finished a lab report early? That’s worth a little reward. 

And avoid comparing your progress to others (everyone studies differently.)

Alt Text: Treat from my boyfriend after my last interview 

⏸️ 4. Take breaks: seriously

Regular breaks don’t slow you down- they help you learn more efficiently. A study by Dewar et al. (2012) found that participants who rested quietly after learning remembered significantly more than those who didn’t. Your brain needs time to process and store new information.

Step away from your desk. Go for a walk. Make a cup of tea. Read something unrelated to your course. It’s all productive in the long run.

Alt Text: Campus is so pretty at this time of year: go see it !

🙅‍♀️ 5. Learn to say no

When things get busy, it’s okay to turn down a shift at work, a night out, or a new project. Protect your time and energy.

Final thoughts

You’re doing amazing. Feeling stressed doesn’t mean you’re failing- it means you care. Burnout is preventable when you take steps to check in with yourself and look after your wellbeing.

And remember: you’re not alone. The University offers support through your supervisor, the Biology Student Services team (biol-student-services@york.ac.uk), and well being services. Don’t wait until things feel unmanageable. Instead, ask for help early.

Bonus tip: all lectures and workshops are recorded, and a lot of questions are recorded in discussion boards. If you need to take a break, you can always catch up later. There’s no shame in pacing yourself.

Amy (she / her)