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5 Ways To Stay Sane During Assessment Season & Avoid Burnout

5 Ways To Stay Sane During Assessment Season & Avoid Burnout

Assessment Season in Aotearoa
Deadlines are piling up, your group chat has gone dead quiet (everyone's quietly freaking out), and your caffeine intake has gone through the roof.
Sound familiar?

5. Spot the Signs of Burnout
Burnout isn't just feeling knackered - it's full-on mental and emotional exhaustion. It can show up as:

  • Procrastinating even when you're stressing about the deadline
  • Struggling to concentrate, even on basic stuff
  • Feeling detached, unmotivated, or numb
  • Snapping at flatmates (or your laptop)

If this rings true, don't just grit your teeth and push on - take a moment to pause and reset.
Not sure if it's just stress or full burnout? Check out resources from the Mental Health Foundation or talk to someone (more on that below).

4. Work Smarter, Not Longer
All-nighters aren't a rite of passage - they're a fast track to crashing. Instead, try these:

  • Time-blocking: Focus in 45-minute chunks with 10-minute breaks.
  • Ever heard of the Pomodoro Technique? Work for 25 minutes, break for 5. After four rounds, take a longer break. It sharpens focus and helps dodge burnout.
  • Batching: Knock out similar tasks together (like researching for all your assignments in one go).
  • Daily 3: Pick just three realistic priorities each day. That's plenty.

Bonus: Block out proper downtime too. Relaxation isn't a luxury - it's essential. Whether it's a walk around the domain, a flat catch-up, or chilling with a book or Netflix, recharging is productive.

3. Fuel Your Body Properly
Living on energy drinks and whatever's in the vending machine? We've all done it.
But your brain needs real kai to keep going. Easy wins:

  • Stock up on simple snacks: fruit, muesli bars, instant oats, or nuts.
  • Stay hydrated - grab a water bottle, not just flat whites.
  • Don't skip meals. Set a phone reminder if needed.

Pro tip: Organise a “study buddy kai” - eat together and check in with a mate at the same time.

2. Sleep - Non-Negotiable
Pulling all-nighters might feel heroic, but sleep-deprived brains perform worse. Most adults need 7–9 hours of decent sleep, especially before a big deadline.
If your mind's racing at bedtime, try:

  • A wind-down routine: No screens for 30 minutes before bed (blue light messes with your sleep cycle).
  • White noise, rain sounds, or lo-fi beats - heaps of good mixes on YouTube or Spotify.
  • Keep a notebook by the bed for late-night brain dumps - jot it down and clear your head.

Everyone's sleep needs vary, so experiment to find what leaves you waking up refreshed and ready to smash the day.

1. Take Breaks That Actually Recharge

Doom-scrolling TikTok for an hour might feel like a break, but it often leaves you more drained. Aim for resets that help your nervous system:

  • A 10-minute walk outside: Fresh air and movement clear your head and cut stress.
  • Stretching or a quick yoga flow: Loosen tight shoulders and shift into calm mode.
  • Put on music and move: Dance around your room - it releases feel-good endorphins.
  • A quick yarn with someone who makes you laugh: Laughter melts stress away fast.

The aim? Come back sharper and fresher, not just numb.
Ask for Support - You're Not Alone
Struggling? Tons of students are in the same waka - and you don't have to paddle solo.

  • Chat to your tutor or lecturer if you're falling behind - most are happy to help.
  • Use your uni's free student counselling or wellbeing services (check your student portal or health centre).
  • Call or text a free, confidential helpline:
  • 1737 Need to Talk? - Free call or text 1737 anytime, 24/7, for trained support.
  • Youthline - 0800 376 633 (free call), free text 234, or webchat (youthline.co.nz) - great for young people, 24/7 helpline.
  • Lifeline - 0800 543 354 or text HELP to 4357 - free, confidential listening support.

Talk to flatmates or friends - they're likely feeling it too.

And if you're in student accommodation (like UniLodge or similar halls), swing by the front desk or join a resident event. The team's always up for a chat or handing out study snacks!

Final Thoughts
Uni in Aotearoa is full-on, and assessment season can feel overwhelming. But burnout isn't a badge of honour - it's a signal to pause, breathe, and take care of yourself.
You're capable. You've got this. Just remember to look after your mind and body while you get through it.

Helpful Tools & Resources
Here are some solid NZ - based starting points:

  • 1737 Need to Talk? - Free 24/7 support: Call/text 1737 or visit 1737.org.nz
  • Youthline - For young people: 0800 376 633, text 234, or youthline.co.nz (includes webchat and resources)
  • Lifeline Aotearoa - 0800 543 354 or text HELP to 4357: lifeline.org.nz

Mental Health Foundation NZ - Info on burnout and wellbeing: mentalhealth.org.nz
The Lowdown - Youth-focused mental health info and support: thelowdown.co.nz
Your uni's student wellbeing page (e.g., search "[Your Uni] student counselling" for free on-campus help)

Take care out there, and reach out if you need it - kia kaha!