Grad student burnout

If you’re a grad student wondering if you have burnout, depression, or anxiety--you’re not alone. A 2020 Harvard study found that nearly 25% of graduate students reported symptoms of moderate to severe depression, and 25% reported moderate to severe anxiety. Academia can be rough on mental health, and it’s so pervasive that Harvard is calling it a “graduate student mental health crisis.” A 2023 meta-analysis reported that one-third of grad students suffer from an anxiety disorder. Grad student burnout is not uncommon.

I was a graduate student, post-doc, and a university professor research scientist before I became a therapist. I have also experienced burnout and I know how excruciating, lonely, and insurmountable it can feel. You’ve taken a great first step by finding out more about grad student burnout. By the end of this post, you’ll have a better idea of what burnout is and what you can do about it.

What is burnout?

People use the term “burnout” a lot, but what does it really mean? There’s no agreed-upon definition, and its symptoms can overlap with anxiety or depression. Generally, most definitions of burnout share three main symptoms: exhaustion, feeling distanced from your work (what you used to feel so passionate about), and reduced performance.

You may feel disillusioned, cynical, numb, and experience physical symptoms. You might find yourself staring listlessly at your computer screen. You may be having a lot of negative thoughts about yourself and others.

You’re not alone.

A 2020 study of nine US colleges with 15,000 graduate students found that 32% of grad students had symptoms of depression and 39% reported symptoms of anxiety.

And your advisor is likely stressed out too! 70% of faculty members in a US 2020 study reported they felt stressed while over 50% were seriously considering a different career or retiring. Academia can really take a toll on mental health—for everybody. You just might not see it, especially if the atmosphere is one that prides itself on working 24/7 without complaint and limited emphasis on a healthy work-life balance.

Check in with yourself.

What matters most is not the exact definition of burnout but what it means to you—what you are experiencing in your body and mind that led you to this post? What is your experience of grad student burnout?

Are you having trouble sleeping or eating? Are you tired a lot, worrying a lot? Are you finding it hard to work on your research or thesis? Do you find yourself just staring at your computer? Identifying what you’re struggling with can help you figure out what to do next.

Be kind to yourself.

Many of my clients beat themselves up all the time, because they think it will help motivate them to achieve more. Interestingly, this is not true. In the short-term, self-criticism can motivate you, but in the long-term, it often does the opposite and results in worse mental health. As Dr Kristin Neff has shown, treating yourself as you would a dear friend is a more effective motivator than self-criticism.

Dr. Neff has many great ways to practice self-compassion on her website, which I use myself and highly recommend.

What can you do?

Reach out for support, and don’t suffer alone. Your family doctor or your school’s counseling center are good places to start. You can ask friends or family to recommend therapists or counselors that have helped them. Lean on the support of your family and friends.

Also be wary of the “highlight reel” on social media. People tend to hide what they’re struggling with and only post what looks great. Remember you’re only seeing part of their story—the best part!

If you’re having a hard time in grad school and would like someone to talk to who understands, please don’t hesitate to reach out for a short (free) consultation.