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Navigating Academic Burnout: Protecting Your Mental Health as a STEM Major

  • Writer: Carlie Malott | Crisis Counselor | Guest Writer
    Carlie Malott | Crisis Counselor | Guest Writer
  • Apr 10

Navigating academic burnout as a STEM major can be especially challenging due to the rigorous coursework and pressure to succeed. Finding balance through time management, self-care, and seeking support is essential for maintaining both academic performance and mental well-being.

Navigating Academic Burnout: Protecting Your Mental Health as a STEM Major

Pursuing a degree in Science, Technology, Engineering, and Mathematics (STEM) is rewarding, opening doors to groundbreaking research, cutting-edge careers, and opportunities to impact society significantly. However, the intense academic demands specific to STEM fields can swiftly lead to burnout - a state of chronic stress characterized by exhaustion, cynicism, and feelings of ineffectiveness. Recognizing and addressing burnout early can be crucial for maintaining both your mental health and academic performance.


The Hidden Reality of STEM Burnout


STEM majors often face unique pressures, including rigorous lab schedules, extensive problem sets, and high-stakes exams. A survey by Nature indicated that over 40% of STEM students report high levels of stress and burnout symptoms, highlighting a critical issue that many endure silently.



Signs You're Experiencing Burnout in STEM


● Persistent exhaustion, regardless of sleep

● Difficulty focusing on lectures or lab work

● Reduced motivation and enjoyment in previously exciting topics

● Increased irritability or cynicism toward your studies or peers

● Physical symptoms such as headaches, insomnia, or stomach issues


Recognizing these symptoms early is critical to preventing long-term mental health consequences.


Effective Strategies to Combat STEM Burnout


1. Structure Your Study Time (Efficiency Over Quantity)


Burnout often stems from prolonged study sessions that offer diminishing returns. Adopt structured study methods like the Pomodoro Technique (25-minute work intervals with short breaks) to maximize productivity while reducing fatigue.


2. Build Meaningful Connections Within Your Major


Finding peers who understand your academic struggles is vital. Join study groups, lab teams, or clubs specific to your STEM major. Shared experiences can foster support systems that ease the isolation often associated with rigorous coursework.


3. Leverage Faculty and Academic Resources


Your professors aren't just grading machines—they've navigated the same rigorous path. Attending office hours regularly and seeking mentorship can provide both academic guidance and emotional support, reducing feelings of overwhelm.


4. Pursue Non-Academic Interests


STEM students often feel pressured to dedicate all their time to academic pursuits. However, balancing your schedule with hobbies or activities unrelated to STEM (like sports, art, or volunteering) can rejuvenate your mental state and reduce burnout symptoms.



5. Prioritize Physical and Mental Wellness


Regular exercise, proper nutrition, mindfulness practices, and adequate sleep can dramatically impact your mental resilience. Even brief daily activities like a short walk, yoga session, or meditation can significantly reduce stress levels.


Redefining Your Relationship With STEM


It's important to reframe success from simply achieving high grades to maintaining sustainable academic growth and personal well-being. Remember, experiencing burnout isn't a sign of weakness - it's a signal from your mind and body that something needs to change.


Conclusion


Thriving as a STEM major requires more than academic prowess; it demands proactive management of mental health and self-awareness. By recognizing burnout signs early and adopting these specialized strategies, you can sustain both your passion for STEM and your overall well-being.


Reflective Question:


What specific changes can you implement today to create a more balanced and sustainable academic journey in your STEM field?



Reference:

Batanda, I. (2024). Prevalence of burnout among healthcare professionals: A survey at Fort Portal Regional Referral Hospital. NPJ Mental Health Research, 3, 16. https://doi.org/10.1038/s44184-024-00061-2


 
Carlie Malott

Carlie Malott

Crisis Counselor | Guest Writer of Moody Melon Magazine

I’m a junior at Colorado College studying Psychology and Education. Passionate about mental health, I believe normalizing conversations about struggles fosters belonging and hope—values I strive to integrate into all my work.



 

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The Power of Watching Your Children Play: A Simple Act That Can Heal Your Mind

  • Writer: Julie Barris | Crisis Counselor | Therapist-in-Training
    Julie Barris | Crisis Counselor | Therapist-in-Training
  • Apr 7

Watching your children play allows you to experience the pure joy of the present moment, free from the pressures of daily life. It’s a simple, yet powerful reminder that sometimes, the best way to refresh your mind is to simply observe their carefree world.

The Power of Watching Your Children Play: A Simple Act That Can Heal Your Mind

As parents, we often find ourselves caught in the whirlwind of daily life—working, planning, and constantly thinking ahead. We juggle responsibilities, manage to-do lists, and worry about what the future holds for ourselves and our children. In the midst of all the busyness, it’s easy to overlook the small moments of calm that can actually be profound for our mental well-being.


One of those moments? Watching your children play.


It might sound counterintuitive at first. After all, we live in a society that celebrates productivity. We often feel guilty about “wasting time” if we're not always on the go. But in reality, taking the time to watch your child play can offer you a chance to reset, recharge, and reconnect with the present moment.


The Calm of Simplicity


Children’s play, while full of imagination and boundless energy, is inherently simple. It’s not about achieving goals or completing tasks—it’s about experiencing joy and engaging with the world around them in a way that feels light and free. When you watch them play, you're invited to observe their unfiltered creativity and unburdened happiness.


It’s easy for adults to get caught up in the complex, often overwhelming nature of life, constantly planning for the future or revisiting the past. Watching your children immerse themselves in the present allows you to temporarily escape from that mental clutter. It reminds you that life doesn’t have to be full of complicated to-do lists to be meaningful—it’s about being here, now.


A Natural Mind Reset


When you're in the midst of your child’s play, you're naturally drawn to their rhythm. Whether it's building a fort, playing make-believe, or simply running around outside, you're invited to relax and observe. Your mind isn’t distracted by deadlines or worries. You’re simply watching them experience the world in a way that is carefree and light. This shift allows you to clear your head and put down the emotional weight you may carry from constant thinking and planning.


There’s something uniquely calming about watching children engage in activities that don’t demand anything from you. You’re not required to take action or solve any problems; you’re just a witness to their joy. This is often a rare opportunity in our adult lives when we don’t have to do anything except exist in the moment.


The Importance of Being Present


One of the most significant benefits of watching your child play is the invitation to be present. In today’s fast-paced world, we’re constantly thinking ahead—about what we need to do next, what we might be missing, or what could go wrong. But when we focus on the simplicity of a child’s game, we learn to tune out distractions and embrace the now.


By grounding yourself in the present, you create space for clarity and mindfulness. The worries about the future and the distractions from the past fade into the background, and you gain the mental space to process your emotions more calmly. It’s a small act, but it can have a profound impact on your mental health.


Quality Time for Both Parent and Child


There’s a special kind of bonding that occurs when you take time to sit with your child and watch them engage in their own world of play. You’re not only giving yourself a break from the mental stress of daily life, but you’re also fostering a deeper connection with your child. In a way, their play becomes a mirror for your own mindfulness. You learn to embrace the beauty of simplicity, of just “being” instead of “doing.”


It’s a moment where both parent and child can share in the peacefulness of the present, without the weight of responsibilities hanging overhead. You’re giving yourself permission to pause, which can be incredibly rejuvenating.


The Hidden Mental Health Benefits


While taking the time to watch your child may seem like a passive activity, it’s actually quite therapeutic. Research in mindfulness and mental health suggests that simple acts of observation—especially those that focus on the present—can reduce stress, lower anxiety, and help individuals feel more balanced emotionally. Watching your child play gives you a mental break, reducing the constant stream of overthinking that leads to burnout.


The act of watching also creates a mental shift from the overwhelming “what’s next?” to the calming “what’s now?” This can provide you with a sense of perspective and relief from the weight of future-oriented anxiety. The simplicity of your child’s enjoyment helps you reconnect with the present and see things from a fresh, clearer perspective.


Final Thoughts


So, the next time you find yourself watching your child play, remember—it’s not time wasted. It’s time well spent. It’s an opportunity to breathe, clear your mind, and simply be. In a world that often encourages us to do more, the simple act of observing and being present with your child can have remarkable benefits for your mental health.


After all, in a time when everything feels so rushed, isn’t it nice to be reminded that the best moments are often the simplest?


Question to Reflect On: How often do you allow yourself to simply be present and take in the joy of the moment—especially through the eyes of your child? How can you use these moments to give your mind the break it deserves?


 

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Wellness Without the Price Tag: 5 Simple Ways to Boost Your Mood and Motivation at Home

  • Writer: Niki Kay | Wellness Podcast Host | Guest Writer
    Niki Kay | Wellness Podcast Host | Guest Writer
  • Apr 6

What if I told you that the real reason we spend big bucks on luxury gym memberships or fancy yoga retreats isn’t just for the experience, but for the motivation to actually follow through on our wellness goals? At that point, you’re essentially paying for motivation alone. But here’s the thing, you can reap all the same wellness benefits right from the comfort of your own home, without shelling out large amounts of cash every month.

Wellness Without the Price Tag: 5 Simple Ways to Boost Your Mood and Motivation at Home

Now, this is where it gets tricky. Without the guilt of a monthly membership fee holding you accountable, your motivation will have to come from within. It will need to be rooted in self-discipline and commitment to yourself. But here’s the reward: you’ll still get that dopamine hit, the neurotransmitter responsible for how we feel.


By engaging in activities that naturally boost dopamine, you activate your brain’s reward center, creating a self-sustaining cycle of motivation. This not only keeps you committed but also helps regulate cortisol levels, the hormone responsible for stress, ultimately reducing the effects of anxiety and depression on your body.


1. Get Playful with Dopamine Dressing (Your Inner-Child Will Love This)


The term “Dopamine Dressing” was coined by Dawnn Karen, a professor and fashion psychologist. This theory revolves around choosing clothing that makes you feel happy. Since then, the trend has gained widespread popularity, as seen across social media and even on celebrity red carpets.


In simple terms, dopamine dressing is about embracing bold, bright colors and playful designs, wearing pieces that make your brain feel like it’s at play. A 2012 study published by the University of Hertfordshire found a direct link between mood and clothing choices. The findings suggest that making an effort to dress well, especially on low-mood days, can trigger the brain to release dopamine, the "Happy Hormone."


Enhancing our outward appearance is known to provide an instant confidence boost. On days when you feel stuck in a funk, that’s when dressing up in a way that feels most authentic to you can make the biggest difference. Ultimately, the key is to wear what makes you look and feel your best!


2. Dance to Your Favorite Music (Somedays Just a Headbop Would Do!)


This one might be the simplest but also the most fun. Dancing to your favorite music can happen anytime, anywhere—your living room, the shower, the elevator up to work, the kitchen, literally anywhere. You don’t have to spend money or carve out time for a dance class (though if you can, more power to you!).


A Harvard Medical School article from winter 2015 referenced a Columbia University neuroscientist who described dancing as a “pleasure double play.” Music activates the brain’s reward system, while dance engages the body’s muscles and senses. But the most beautiful thing about dancing? It transports you to the best place possible—the present moment. And being present frees you from the grip of depression, which dwells on past mistakes that can’t be changed, and anxiety, which fixates on an uncertain future that hasn’t arrived.


Even if everything else on this list feels hard to maintain in your busy schedule, there’s no excuse not to hit play on your favorite song and move—whether it’s a head bob, a foot tap, or a hip roll.


3. Go on Hot Girl (or Guy) Walks


What started as a TikTok trend in November 2020 has taken off across the world. The creator of the trend, Mia Lind, described the Hot Girl Walk on CBS News as a four-mile walk where you focus on three things: what you’re grateful for, your goals and how you’re going to achieve them, and—of course—how hot you are. While the trend has a playful touch, there’s actually a deeper neurological perspective behind it.


El País described walking as having the power to "cure almost anything," even going as far as saying that the same mental calm achieved through meditation can be reached by simply walking for 20 to 30 minutes a day. The reason? Walking doesn’t just trigger dopamine release—it also boosts serotonin, the neurotransmitter responsible for maintaining daily mood balance.


A daily walk keeps these levels high, giving you the mental wellness boost you need to take on the day. But on days when you just don’t feel like going out, or the weather isn’t cooperating, consider simply walking inside your house. You can do it while waiting for pasta to cook, coffee to brew, scrolling on social media, or even catching up with a friend on the phone. The goal is simple- et those steps in however it works best for you.


4. Take a Hot Shower (or a Few If You Need It!)


Speaking of dopamine and serotonin, the feel-good hormones, there’s another key player in our mood: cortisol, aka the stress hormone. It’s not just about boosting the happy chemicals; managing stress levels is just as important. According to Health Hub by Valley Oaks, hot showers have the power to reduce anxiety and depression while relieving stress by soothing tense muscles. No matter when you take one—morning, night, or somewhere in between—hot showers signal the nervous system to slow down and relax.


As someone who swears by the power of a hot shower, I can tell you—sometimes, it’s exactly what your mind and body need when they’re running a hundred miles an hour in a highly anxious state. And other times, it’s the pick-me-up you need when getting out of bed feels impossible. Your shower doesn’t require you to leave the house or spend any money, so don’t hesitate to take as many showers as you need to reset. If that means three to four in a day to get out of a funk, so be it.


5. Get Smiling and Laughing More (Even If You Have to Fake It at First!)


Last but not least, and potentially the easiest to adopt, is the act of smiling. Simply smiling tricks your brain into thinking it’s having a good time. Psychology Today explains in an article that whether a smile is real or fake, the movement of your facial muscles shifts facial bones, increasing blood flow to the frontal lobe and boosting dopamine. This simple act can help combat the negative effects of stress, reduce feelings of anxiety, and lift your mood when dealing with depression.


The more you spend time doing things that make you smile or laugh, whether it’s watching funny videos, comedy shows, or hanging out with people who lift your mood, you’re shifting your focus away from yourself and the stresses of daily life. As a result, you’re keeping your mood lighter and more relaxed, which naturally supports your mental health in a way that’s simple to weave into your everyday routine.


Conclusion


Wellness doesn’t have to be about big, grand gestures. In fact, when we’re feeling stuck or in a funk, that’s when prioritizing wellness matters most, because the big grand gestures can feel overwhelming. So, what’s the solution? Start small. Focus on what’s right in front of you. Choose practices that don’t require a lot of time, money, or mental effort—things you can easily incorporate into your daily life from the comfort of your own home. By doing this, we take the pressure off ourselves while still embracing all that life has to offer.


References:

 
Carlie Malott

Niki Kay

Host of the Mindset Mentress Podcast | Guest Writer of Moody Melon Magazine

I'm a writer, podcast host, and entrepreneur focused on self-discovery and transformation. Through my podcast, Mindset Mentress, I share insights on authenticity and growth. Currently pursuing a journalism certification at NYU to enhance my storytelling and impact.

 

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