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University Without Burnout: A Student Guide to a Mental Health Plan That Fits Your Life

  • BeWellAdmin
  • 1 day ago
  • 3 min read
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University life is exciting but also challenging. Between classes, deadlines, and new experiences, it is easy to feel overwhelmed. The key to thriving, not just surviving, is creating a mental health plan that fits your lifestyle. Think of it as a personalized roadmap that balances prevention, maintenance, and support when you need it most.

 

Start with Prevention: Build Healthy Habits

Healthy routines form the foundation of mental well-being. Aim for consistent sleep, balanced meals, and daily movement. The Athletics & Recreation Centre (ARC) at Queen’s University offers fitness programs and recreational activities that help manage stress and boost energy.

  • Sleep and Structure: Keep a regular bedtime and wake-up time, even during exam periods.

  • Movement and Fresh Air: Walk to class, join a group workout, or take a yoga session at the ARC.

  • Relaxation and Downtime: Try short meditation breaks, listen to music, or journal to reset your mind.

These habits are not luxuries; they are essential maintenance for your emotional and academic resilience.

 

Recognize the Signs Early

Burnout does not happen overnight. Look for early indicators such as irritability, lack of motivation, or constant exhaustion. When you notice these signs, it is time to pause and realign. Checking in with yourself weekly can prevent small stresses from turning into major challenges.

 

Maintain Balance: Check In Regularly

At least once a month, reflect on how you are feeling. If anxiety or stress is rising, reach out for help. Student Wellness Services (SWS) offers confidential counselling, mental health coaching, and group programs. Students living on campus can meet with Residence Mental Health Therapists for individualized support that fits student schedules.

 

Build Your Support Toolkit: Virtual, Peer, and Self-Help Options

An effective plan includes multiple layers of support:

  • Students at Queen's University have access to a confidential mental health and wellness service called Empower Me. This student assistance program is offered through the supplementary health & dental plans managed by the undergraduate student government (i.e., Alma Matter Society (AMS)) and graduate student government (i.e., Society for Graduate and Professional Studies (SPGS)).

  • On-Campus Services: SWS also runs stress-management workshops, wellness coaching, and mental health education sessions. See upcoming events for more details.

  • Peer Support: The AMS Peer Support Centre connects students with trained peers who can listen and provide direction to additional services.

  • Crisis Lines: Good2Talk is a free, confidential 24/7 helpline for post-secondary students in Ontario.

  • Wellness Community: Explore blogs, events, and peer wellness initiatives on BeWell @ Queen’s.

 

Plan for Crisis: Know Your Resources

A good plan includes steps for emergencies. Save the numbers for Student Support and Resources and campus security. These pages list hotlines, crisis text lines, and after-hours supports. If you ever feel unsafe or in distress, contact these services immediately.

 

Putting It All Together: A Plan That Fits You

Your mental health plan should be flexible and personal. Combine self-care, peer connections, and professional support in a way that matches your lifestyle. Write down your support network, preferred coping activities, and emergency contacts. Update your plan as your needs change throughout the semester.


You do not need to handle everything alone. Queen’s offers a strong network of resources to help you stay balanced, focused, and well. With the right plan in place, university can be a time of growth and achievement without burnout.


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