{"id":15116,"date":"2025-05-28T10:00:42","date_gmt":"2025-05-28T09:00:42","guid":{"rendered":"https:\/\/blogs.york.ac.uk\/student-voices\/?p=15116"},"modified":"2025-05-28T10:00:43","modified_gmt":"2025-05-28T09:00:43","slug":"burnout-in-a-science-degree-how-to-avoid-it","status":"publish","type":"post","link":"https:\/\/blogs.york.ac.uk\/student-voices\/2025\/05\/28\/burnout-in-a-science-degree-how-to-avoid-it\/","title":{"rendered":"Burnout in a Science Degree: How to Avoid It"},"content":{"rendered":"<h2><b>Burnout in a science degree: how to avoid it<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Hi, I\u2019m Amy and I\u2019m 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\u2019re 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\u2019s okay to feel this way.<\/span><\/p>\n<h3><b>What <\/b><b><i>is<\/i><\/b><b> burnout?<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Burnout is a state of mental, physical, and emotional exhaustion caused by prolonged stress and overwork. During exam season, it\u2019s normal to feel the pressure of multiple deadlines- juggling revision, presentations, lab reports, and maybe even placement applications.<\/span><\/p>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<h3><b>Why are science degrees so demanding?<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Science students often experience burnout. It <\/span><span style=\"font-weight: 400\">can <\/span><i><span style=\"font-weight: 400\"><span style=\"text-decoration: underline\">stem<\/span> <\/span><\/i><span style=\"font-weight: 400\">(*insert laugh track*)<\/span> <span style=\"font-weight: 400\">from the constant cycle of lectures, practicals, assignments, and exams. I\u2019ve felt it myself- especially when placement applications added another layer of pressure. It can feel like everything is happening at once.<\/span><\/p>\n<p><span style=\"font-weight: 400\">High expectations (whether from others or yourself) can push you to overdo it. I\u2019ve definitely been guilty of that. But here\u2019s your reminder: <\/span><b>you can only do what\u2019s feasible<\/b><span style=\"font-weight: 400\">, and that\u2019s okay.<\/span><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"597\" height=\"696\" class=\"size-full wp-image-15109\" src=\"https:\/\/i0.wp.com\/blogs.york.ac.uk\/student-voices\/wp-content\/uploads\/sites\/3\/2025\/04\/screenshot_8-4-2025_203340_docs-google-com54.jpeg?resize=597%2C696\" alt=\"Screenshot_8-4-2025_203340_docs.google.com.jpeg\" srcset=\"https:\/\/i0.wp.com\/blogs.york.ac.uk\/student-voices\/wp-content\/uploads\/sites\/3\/2025\/04\/screenshot_8-4-2025_203340_docs-google-com54.jpeg?w=597&amp;ssl=1 597w, https:\/\/i0.wp.com\/blogs.york.ac.uk\/student-voices\/wp-content\/uploads\/sites\/3\/2025\/04\/screenshot_8-4-2025_203340_docs-google-com54.jpeg?resize=257%2C300&amp;ssl=1 257w\" sizes=\"auto, (max-width: 597px) 100vw, 597px\" \/><\/p>\n<p><span style=\"font-weight: 400\">Alt Text: My desk in first year- oh how I wish it had stayed this tidy during exam season.<\/span><\/p>\n<h3><b>Spotting the signs of burnout<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400\"><b>Constant exhaustion<\/b><span style=\"font-weight: 400\"> &#8211; Even after a full night\u2019s sleep.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Loss of motivation<\/b><span style=\"font-weight: 400\"> &#8211; Struggling to care about your course content.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Difficulty concentrating<\/b><span style=\"font-weight: 400\"> &#8211; Leading to procrastination and more stress.<\/span><\/li>\n<\/ul>\n<h3><b>How to prevent burnout<\/b><\/h3>\n<p><span style=\"font-weight: 400\">It\u2019s all about balance! Here are a few strategies that genuinely help:<\/span><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"841\" height=\"489\" class=\"size-full wp-image-15110\" src=\"https:\/\/i0.wp.com\/blogs.york.ac.uk\/student-voices\/wp-content\/uploads\/sites\/3\/2025\/04\/screenshot_8-4-2025_203421_docs-google-com93.jpeg?resize=841%2C489\" alt=\"Screenshot_8-4-2025_203421_docs.google.com.jpeg\" srcset=\"https:\/\/i0.wp.com\/blogs.york.ac.uk\/student-voices\/wp-content\/uploads\/sites\/3\/2025\/04\/screenshot_8-4-2025_203421_docs-google-com93.jpeg?w=841&amp;ssl=1 841w, https:\/\/i0.wp.com\/blogs.york.ac.uk\/student-voices\/wp-content\/uploads\/sites\/3\/2025\/04\/screenshot_8-4-2025_203421_docs-google-com93.jpeg?resize=300%2C174&amp;ssl=1 300w, https:\/\/i0.wp.com\/blogs.york.ac.uk\/student-voices\/wp-content\/uploads\/sites\/3\/2025\/04\/screenshot_8-4-2025_203421_docs-google-com93.jpeg?resize=768%2C447&amp;ssl=1 768w\" sizes=\"auto, (max-width: 841px) 100vw, 841px\" \/><\/p>\n<p><span style=\"font-weight: 400\">Alt text: Schematic of How to Prevent Burnout: Inverted triangle of managing stress\u00a0<\/span><\/p>\n<h4><b>\ud83d\udd52 1. Manage your time effectively<\/b><\/h4>\n<p><span style=\"font-weight: 400\">Work smarter, not harder. I swear by the <\/span><b>Eisenhower Matrix<\/b><span style=\"font-weight: 400\"> to prioritise tasks:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><b>Urgent &amp; Important<\/b><span style=\"font-weight: 400\"> &#8211; Do it now (e.g., assignment due tomorrow).<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Important, Not Urgent<\/b><span style=\"font-weight: 400\"> &#8211; Schedule it (e.g., exam prep).<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Urgent, Not Important<\/b><span style=\"font-weight: 400\"> &#8211; Delegate if possible.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Neither<\/b><span style=\"font-weight: 400\"> &#8211; Avoid it (yes, that includes the TikTok scroll).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Use tools like <\/span><b>Notion<\/b><span style=\"font-weight: 400\">, <\/span><b>Google Calendar<\/b><span style=\"font-weight: 400\">, or <\/span><b>Trello<\/b><span style=\"font-weight: 400\"> to plan your week. And try the <\/span><b>Pomodoro Technique<\/b><span style=\"font-weight: 400\"> (25-50 minutes of focus, followed by a short break)- it genuinely helps maintain attention without feeling burnt out.<\/span><\/p>\n<h4><b>\ud83d\udecf\ufe0f 2. Prioritise sleep and self-care<\/b><\/h4>\n<p><span style=\"font-weight: 400\">You can&#8217;t pour from an empty cup. Sleep is essential for memory, concentration, and emotional regulation. A well-known study by Walker &amp; Stickgold (2006) found that sleep not only protects memories but makes them more flexible and accessible.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Aim for 7-9 hours of sleep.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Get moving- even a short walk to campus helps.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Eat well and stay hydrated. Caffeine is not a meal replacement!<\/span><\/li>\n<\/ul>\n<h4><b>\u2705 3. Set realistic goals<\/b><\/h4>\n<p><span style=\"font-weight: 400\">Progress &gt; Perfection. Trying to do everything perfectly is a fast track to burnout. Use <\/span><b>SMART goals<\/b><span style=\"font-weight: 400\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><b>Specific<\/b><span style=\"font-weight: 400\"> &#8211; \u201cSummarise one lecture per day.\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Measurable<\/b><span style=\"font-weight: 400\"> &#8211; \u201cDo 3 practice questions after each topic.\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Achievable<\/b><span style=\"font-weight: 400\"> &#8211; \u201cStudy for 2 hours, not all night.\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Relevant<\/b><span style=\"font-weight: 400\"> &#8211; Focus on what actually helps you learn.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Time-bound<\/b><span style=\"font-weight: 400\"> &#8211; \u201cFinish this by Friday.\u201d<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Celebrate the small wins! Finished a lab report early? That\u2019s worth a little reward.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">And avoid comparing your progress to others (everyone studies differently.)<\/span><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"717\" height=\"769\" class=\"size-full wp-image-15111\" src=\"https:\/\/i0.wp.com\/blogs.york.ac.uk\/student-voices\/wp-content\/uploads\/sites\/3\/2025\/04\/screenshot_8-4-2025_203625_docs-google-com.jpeg?resize=717%2C769\" alt=\"Screenshot_8-4-2025_203625_docs.google.com.jpeg\" srcset=\"https:\/\/i0.wp.com\/blogs.york.ac.uk\/student-voices\/wp-content\/uploads\/sites\/3\/2025\/04\/screenshot_8-4-2025_203625_docs-google-com.jpeg?w=717&amp;ssl=1 717w, https:\/\/i0.wp.com\/blogs.york.ac.uk\/student-voices\/wp-content\/uploads\/sites\/3\/2025\/04\/screenshot_8-4-2025_203625_docs-google-com.jpeg?resize=280%2C300&amp;ssl=1 280w\" sizes=\"auto, (max-width: 717px) 100vw, 717px\" \/><\/p>\n<p><span style=\"font-weight: 400\">Alt Text: Treat from my boyfriend after my last interview\u00a0<\/span><\/p>\n<h4><b>\u23f8\ufe0f 4. Take breaks: seriously<\/b><\/h4>\n<p><span style=\"font-weight: 400\">Regular breaks don\u2019t 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\u2019t. Your brain <\/span><i><span style=\"font-weight: 400\">needs<\/span><\/i><span style=\"font-weight: 400\"> time to process and store new information.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Step away from your desk. Go for a walk. Make a cup of tea. Read something unrelated to your course. It\u2019s all productive in the long run.<\/span><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"598\" height=\"768\" class=\"size-full wp-image-15112\" src=\"https:\/\/i0.wp.com\/blogs.york.ac.uk\/student-voices\/wp-content\/uploads\/sites\/3\/2025\/04\/screenshot_8-4-2025_203722_docs-google-com.jpeg?resize=598%2C768\" alt=\"Screenshot_8-4-2025_203722_docs.google.com.jpeg\" srcset=\"https:\/\/i0.wp.com\/blogs.york.ac.uk\/student-voices\/wp-content\/uploads\/sites\/3\/2025\/04\/screenshot_8-4-2025_203722_docs-google-com.jpeg?w=598&amp;ssl=1 598w, https:\/\/i0.wp.com\/blogs.york.ac.uk\/student-voices\/wp-content\/uploads\/sites\/3\/2025\/04\/screenshot_8-4-2025_203722_docs-google-com.jpeg?resize=234%2C300&amp;ssl=1 234w\" sizes=\"auto, (max-width: 598px) 100vw, 598px\" \/><br \/>\n<span style=\"font-weight: 400\">Alt Text: Campus is so pretty at this time of year: go see it !<\/span><\/p>\n<h4><b>\ud83d\ude45\u200d\u2640\ufe0f 5. Learn to say no<\/b><\/h4>\n<p><span style=\"font-weight: 400\">When things get busy, it\u2019s okay to turn down a shift at work, a night out, or a new project. Protect your time and energy.<\/span><\/p>\n<h3><b>Final thoughts<\/b><\/h3>\n<p><span style=\"font-weight: 400\">You\u2019re doing amazing. Feeling stressed doesn\u2019t mean you\u2019re failing- it means you care. Burnout is preventable when you take steps to check in with yourself and look after your wellbeing.<\/span><\/p>\n<p><span style=\"font-weight: 400\">And remember: <\/span><b>you\u2019re not alone<\/b><span style=\"font-weight: 400\">. The University offers support through your supervisor, the Biology Student Services team (<\/span><a href=\"mailto:biol-student-services@york.ac.uk\"><span style=\"font-weight: 400\">biol-student-services@york.ac.uk<\/span><\/a><span style=\"font-weight: 400\">), and <\/span><a href=\"https:\/\/www.york.ac.uk\/biology\/about\/equality-diversity\/mental-health-wellbeing\/\"><span style=\"font-weight: 400\">well being services<\/span><\/a><span style=\"font-weight: 400\">. Don\u2019t wait until things feel unmanageable. Instead, ask for help early.<\/span><\/p>\n<p><span style=\"font-weight: 400\">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\u2019s no shame in pacing yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Amy (she \/ her)<\/span><\/p>\n<div class=\"ap-custom-wrapper\"><\/div><!--ap-custom-wrapper-->","protected":false},"excerpt":{"rendered":"<p>Burnout in a science degree: how to avoid it Hi, I\u2019m Amy and I\u2019m 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\u2019re also intense. 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