Written by Shayma, PhD Genomic Medicine
Burnout can creep up on you quietly. One moment you’re keeping up with lectures, deadlines and social plans, and the next you are overwhelmed, exhausted and disconnected from the things you once enjoyed. As a student at Imperial College London, learning how to manage your wellbeing is just as important as doing well academically.
Here are some of my top tips for avoiding burnout and some support resources available to help you along the way.
1. Rest is productive, not optional!
It’s easy to fall into the trap of thinking that rest is something you “earn” after finishing everything on your to-do list. In reality, rest is what allows you to function effectively in the first place. As a PhD student, there have been far too many weekends spent at the lab trying to push myself harder for results. The week after usually ends up not being as productive because I didn’t get much-needed rest. Whether it’s getting enough sleep, taking proper breaks between study sessions, or having a day where you step away from work entirely, rest is essential.
I’ve found that scheduling downtime, just like I would an experiment or meeting, helps me actually stick to it. It can also remove the guilt that can come with taking a break by working it into your daily schedule.
2. Keep something in your life that isn’t academic
Having a non-academic outlet can make a huge difference. For me, that’s painting and reading. For others, it might be sport, music or simply spending time with friends. These activities give your brain a different kind of stimulation and help you maintain a sense of identity outside your degree.
At Imperial, there are countless societies and opportunities to get involved in creative or social activities. Making time for these is an essential part of maintaining your wellbeing.
3. Break work into manageable pieces
Burnout often comes from feeling overwhelmed by the sheer scale of what you need to do. Instead of focusing on everything at once, break tasks down into smaller, manageable steps.
For example, instead of “write report,” I’ll start with “outline introduction” or “organise figures.” Small wins build momentum and make large tasks feel far less daunting. It also helps you see progress, which can be really motivating during busy periods.
4. Know when to ask for support
One of the most important things I’ve learned is that you don’t have to manage everything on your own. Imperial offers a wide range of support services designed to help students look after their wellbeing.
Imperial’s Student Support Zone is a great starting point. It brings together advice, resources and guidance on everything from mental health to financial support and academic challenges.
There’s also the Student Counselling and Mental Health Advice Service, which provides confidential support if you’re struggling. Whether you need someone to talk to, practical coping strategies or more structured support, these services are there to help.
5. Be realistic with your expectations
It’s easy to feel like you need to do everything perfectly, especially in a high-achieving environment. But constantly striving for perfection is not realistic. Sometimes, “good enough” really is enough. Learning to prioritise, accept imperfections and recognise your limits is a skill that will not only help you at university but beyond it as well.
My experience with student support at Imperial
Personally, I’ve found that simply knowing these resources exist makes a big difference. During particularly stressful periods, accessing guidance through Imperial’s support systems helped me feel less alone and more in control of my workload and wellbeing. The process of reaching out was straightforward, and the support was both practical and reassuring.
Avoiding burnout isn’t about eliminating stress entirely, it’s about managing it in a way that’s sustainable. By building healthy habits, making time for yourself and using the support available, you can protect your wellbeing while still thriving academically.
