Burnout and Graduate Students

Graduate students may experience significant pressure to perform and high levels of stress. Recognizing the signs of burnout and identifying factors that may contribute to it can help students consider strategies and resources that support their well-being.

In case of a mental health emergency that is life threatening, please contact 911. 

Understanding Burnout

Burnout is a syndrome conceptualized as resulting from chronic stress that has not been successfully managed.

Signs of Burnout

• Energy depletion or exhaustion: Persistent feelings of fatigue or exhaustion.
• Increased mental distance, negativity, or cynicism: Developing increasingly negative or cynical feelings toward academic research, work, or other responsibilities.
• Reduced professional efficacy: Experiencing decreased productivity or difficulty maintaining academic or research performance.

Factors That Can Worsen Burnout

• Poor sleep hygiene
• Lack of mentoring relationships
• Significant or prolonged stress

What You Can Do

• Take time away from the academic environment. Explore options such as Time Away From Duties, Absence Due to Illness, or a Leave of Absence. 
• Reflect on your graduate school journey and career path.
  • Resources for Masters and Doctoral Students 
  • Engineering Career Services 
  • Smith School of Business, Office of Career Services
  • Career Connections - School of Public Policy
  • BSOS, Feller Center for Career Planning & Academic Advising
  • Merrill College of Journalism, Internship support
• Prioritize regular rest. Daily rest may help support sleep, reduce stress, and strengthen relationships. View our rest guide.
• Support your physical well-being. Moving your body and consuming balanced meals can support recovery. Check out RecWell and our Walking Sessions.
• Establish boundaries. Consider setting boundaries between academic demands, assistantship responsibilities, and your personal life. Learn more in our Wellness Courses. 

Reducing the Risk of Burnout

• Prioritizing your well-being and considering the eight dimensions of wellness.
• Checking in with yourself weekly or biweekly using a burnout inventory.
• Advocating for greater structure, such as discussing weekly priorities with your assistantship supervisor. Learn more in our Wellness Courses.

When to Seek Additional Support

If stress or burnout is affecting your work, responsibilities, or overall well-being, consider reaching out to the Counseling Center at 301.314.7651. The phone number is available 24/7 including university closures. Connecting with available resources, mentors or other sources of support may help you identify next steps and explore your options. If you are unsure of available resources and/or need help navigating resources, please contact the Graduate Academic Counselor at gs-counselor@umd.edu or 301.405.0296. 

References

• Allen HK, Barrall AL, Vincent KB, Arria AM. Stress and Burnout Among Graduate Students: Moderation by Sleep Duration and Quality. Int J Behav Med. 2021 Feb;28(1):21-28. doi: 10.1007/s12529-020-09867-8. PMID: 32124246; PMCID: PMC7483179. 
• Forrester, Nikki (2026, May 6). I'm burnt out and leaving academia. How do I finish my PhD? Nature. https://doi.org/10.1038/d41586-026-00797-1
• World Health Organization. (n.d.). Burn-out an “occupational phenomenon”. https://www.who.int/standards/classifications/frequently-asked-questions/burn-out-an-occupational-phenomenon