5 Ways To Stay Sane During Assessment Season & Avoid Burnout

Assessment season. The deadlines are stacking up, your group chat is suspiciously quiet (everyone’s panicking) and your caffeine intake has tripled. 

Sound familiar? 

Uni life comes with stress — but burnout doesn’t have to be part of the deal. Whether you're juggling three essays or a last-minute lab report, here’s how to stay focused, calm and functional during the chaos. 

5. Understand the Signs of Burnout  

Burnout isn't just feeling tired — it's complete mental exhaustion. It might look like: 

• Procrastinating even though you're stressed about time  

• Struggling to focus, even on simple tasks  

• Feeling detached or unmotivated  

• Snapping at friends (or your laptop)  

If any of this sounds like you, don’t just push through — pause and reset.  

Is it stress or burnout? Read this article from Kids Helpline to learn more.  

4. Work Smarter, Not Longer 

Late-night cram sessions aren’t a badge of honour — they’re a shortcut to burnout. Try: 

• Time-blocking: Work in focused 45-minute sessions with 10-minute breaks.
  
  Have you heard of the Pomodoro Technique?  It's a study method where you work for 25 minutes, then take a 5-minute break. After four rounds, take a longer break. It helps boost focus and prevent burnout.  

• Batching: Group similar tasks (e.g. research for all your assignments at once). 

• Daily 3: Each day, set just three realistic priorities. That’s enough. 

Bonus tip: Schedule in chill time too. Seriously — relaxation and downtime aren’t optional; they’re part of a sustainable plan. Whether it’s a walk, a ResLife event, or just zoning out with a good book — recovery is productive.  

3. Nourish Yourself (Yes, That Means Actual Food) 

Running on energy drinks and vending machine snacks? We’ve all been there. 

But your brain needs fuel to function. Quick wins: 

• Keep easy snacks on hand: fruit, muesli bars, instant oats. 

• Stay hydrated — water, not just iced lattes. 

• Don’t skip meals. Set a reminder if you have to. 

Pro tip: Do a “study buddy lunch” — eat and check in with a mate at the same time. 

2. Sleep. Non-Negotiable. 

All-nighters might feel productive, but your brain performs worse when sleep-deprived. Most adults need 7–9 hours of quality sleep to function at their best, especially the night before a deadline.  

If your mind is racing and you struggle to fall asleep, try these: 

• A wind-down routine: screen-free for 30 minutes before bed to reduce blue light exposure (which disrupts natural sleep cycle) 

• White noise, sleep sounds or Lo-Fi music. There are some great mixes available on YouTube. 

• A notebook beside the bed for late-night brain dumps – offload your brain and clear your mind before sleep.  

Keep in mind that everyone has different sleep needs and REM cycles, so it’s important to find what works best for you to wake up refreshed and focused.  

Want to learn more? Work out your ideal bedtime with this Sleep Cycle Calculator.  

1. Take Breaks That Actually Help 

Scrolling TikTok for an hour might feel like a break, but it doesn’t always help your brain reset. In fact, zoning out like that can sometimes leave you feeling more tired or distracted. Instead, try this: 

• A 10-minute walk: move the body and get the blood flowing, it will help you think clear and feel less stressed. 

• Stretching or yoga: release tight muscles and switch your body to chill mode – so you feel calm and ready to focus again. 

• Music and movement: dancing or just swaying can boost your mood by releasing feel-good chemicals in your brain.  

• A quick chat with someone who makes you laugh: laughing releases natural happy chemicals that melt away stress and clear your head. 

The goal? Reset your nervous system — not numb out. When you take a break like this, you’ll actually come back feeling fresher and sharper. 

Ask for Support 

Struggling? You’re not the only one — and you don’t have to go it alone. 

• Talk to your tutor or lecturer if you're falling behind. 

• Use your uni’s student support or counselling services. 

• Call or chat online to a counsellor – Beyond Blue Support Service is available 24/7, plus its free and confidential. The Kids Helpline also provide counselling for young adults and have a stack of self-help resources available online.  

• Chat with your roommates or friends — they’re probably feeling it too. 

And if you're staying with us at UniLodge, pop by the front desk or a ResLife event. The team are always here for a chat or a study snack! 

Final Thoughts 

Uni life is busy and assignment season can feel intense. We’ve said once, and we’ll say it again: burnout isn’t a badge of honour, it’s a sign you need to pause, breathe and take care of yourself. 

You’re capable. You’ve got this. Just don’t forget to look after your brain (and body) while you get it done. 

 

Tools & Helpful Resources

1. Beyond Blue – Wellbeing Action Tool: https://www.beyondblue.org.au/mental-health/wellbeing-action-tool  

2. Kids Helpline – Coping with Burnout: https://kidshelpline.com.au/young-adults/issues/coping-burnout  

3. Headspace – Mental Health While Studying: https://headspace.org.au/explore-topics/for-young-people/work-and-study/mental-health-while-studying/  

4. Beyond Blue – Burnout and Mental Health: https://www.beyondblue.org.au/mental-health/work/burnout  

5. Health Direct – Burnout: https://www.healthdirect.gov.au/search-results/burnout  

6. Better Health – Work Related Stress: https://www.betterhealth.vic.gov.au/health/healthyliving/work-related-stress  

7. Swinburne University – What Does Burnout Look Like?: https://www.swinburne.edu.au/life-at-swinburne/student-support-services/health-wellbeing/health-information-advice/burnout-looks-like/  

8. UNSW Sydney – We're all exhausted but are you experiencing Burnout?: https://www.unsw.edu.au/newsroom/news/2021/08/we-re-all-exhausted-but-are-you-experiencing-burnout--here-s-wha