Managing Mental Health: A Guide to Success for Nursing Students

Burnout

Burnout is a major issue in both nursing school and the profession itself. In 2019, the World Health Organization officially classified burnout as “chronic workplace stress that has not been successfully managed.”

Symptoms of burnout include:

• Ongoing exhaustion or energy depletion
• Feelings of cynicism or detachment from work
• A sense of inefficacy or lack of accomplishment

Recognizing burnout early is vital to preventing long-term consequences. The following are other signs to look for, and how to respond to them, if you think you’re at risk.

Stress

Nursing school stress often shows up in three forms: academic, emotional, and relational.

• Academic Stress is common, especially in accelerated or second-degree programs. If you’re studying for hours without improving comprehension or recall, your stress level may be too high for effective learning.
• Emotional and Relationship Stress arise when you struggle to balance classes, clinicals, and your personal life. Feeling disconnected from loved ones or emotionally “numb” can signal that burnout is approaching.

When stress feels unmanageable, it’s important to:

• Slow down
• Set boundaries
• Reach out for support from friends, family, and mentors

Anxiety

Nursing students often face heavy pressure and high expectations. A manageable level of anxiety can sharpen your focus, but it can spiral into paralysis or panic when left unchecked.

Common signs of anxiety include:

• Racing or intrusive thoughts
• Difficulty calming down, even with relaxation techniques
• Feeling constantly “on edge” or frozen, like a deer in headlights

Learning to identify anxiety early allows you to practice coping strategies before it interferes with your studies or clinical performance.

Depression

Research suggests that about 1/3^rd of nursing students experience depression. The constant emotional labor of nursing, combined with fatigue and academic intensity, can make you feel hopeless or detached.

Signs of depression include:

• Depressed mood for most days over 2 weeks or longer
• Loss of interest in usual activities
• Changes in sleep, appetite, or energy levels

If you notice these symptoms in yourself, it’s time to seek help. Early intervention can prevent depression from worsening and help you regain motivation and focus.

Other Possible Signs

When stress, anxiety, or depression become overwhelming, some students turn to unhealthy coping mechanisms. Recognizing these patterns early can prevent further harm.

Substance Use

A report from American Addiction Centers found that 18% of nurses show signs of substance misuse, and 6.6% meet the criteria for substance use disorder.

Warning signs include:

• Drinking or using substances most days of the week
• Relying on substances to relax or “wind down”
• Rushing through work to start drinking earlier
• Feeling unable to cope without alcohol or drugs

If any of these apply to you, seek immediate support from a trusted healthcare provider or counseling resource.

Eating Disorders

Stress can complicate your relationship with food, whether by restricting intake or overeating to cope emotionally.

If you find yourself eating beyond comfort, skipping meals, or feeling anxious about “safe” foods, it’s important to speak with a mental health professional or registered dietitian.

Compulsive Shopping

Compulsive spending can provide a brief sense of control or relief, but often leads to guilt or financial stress.

Watch for signs like financial trouble from unnecessary purchases, buying items impulsively or habitually, spending time browsing online stores to cope with emotions.

If these behaviors sound familiar, consider talking to a counselor for guidance.

1. Live a Healthy Lifestyle

Healthy living is the foundation of stress management and burnout prevention. Three pillars of living a healthy lifestyle include:

Sleep: Adequate rest is non-negotiable. Lack of sleep impairs focus, judgement, and emotional regulation.

Exercise: Regular movement relieves tension and boosts mood. If time is tight, try:

• Walking to class instead of driving
• Lifting weights during virtual lectures
• Biking to meet friends instead of using rideshare apps

Nutrition: A balanced diet fuels your brain and body.

• Take a healthy cooking class to learn easy, nutritious recipes
• Prep healthy meals ahead of busy weeks
• Join friends for meal swaps to save time and money

2. Find Grounding Activities

When your thoughts race, grounding activities help calm your body and mind. Choose both daily habits and occasional “reset” activities that recharge you.

Examples include:

• Journaling: Reflect on your experiences, emotions, and lessons learned. Use a notebook, digital app, or daily diary format.
• Mindfulness: Practice presence through short, guided sessions or apps offering two-minute meditations.
• Physical Activity: Join intramural sports or group fitness classes to stay active and socially connected.

3. Take Breaks

Mental rest is as important as physical rest. Schedule downtime —even short breaks between classes — to reset your focus.

After a pause, you’ll return refreshed, more productive, and less likely to experience burnout.

4. Strengthen Time Management & Organization

Good organization is self-care. Disorganization breeds stress, missed deadlines, and anxiety.

Use planners, digital calendars, or apps to structure your week.

Counseling or Therapy

Most nursing schools provide free or low-cost counseling for students. These sessions may be short-term, but your therapist can recommend longer-term care if needed.

Therapy is a proactive tool for managing stress, maintaining balance, and developing coping strategies. Building a trusted mental health support system now will serve you well throughout your nursing career.

Medical Help for Depression or Anxiety

Talk therapy can be highly effective, but sometimes medication provides additional relief. Just as you wouldn’t hesitate to take medication for a physical condition, there’s no reason to hesitate for mental health support.

Discuss options with your healthcare provider to find what works best for you.

Reach Out to Family and Friends

Opening up to trusted friends or relatives can provide comfort and perspective. Many may have faced similar challenges and can offer empathy or practical advice.

Leaning on your support network not only helps you feel less isolated, but it can strengthen those relationships as well.

Take Advantage of Crisis and Support Resources

If you’re struggling, professional help is always available.

National and professional support lines include:

• American Nurses Association Suicide and Resilience Support
• National Eating Disorders Association Helpline: 800-931-2237
• National Suicide Prevention Lifeline: 988
• SAMHSA Disaster Distress Helpline: 800-985-5990
• Substance Abuse and Mental Health Services Administration (SAMHSA) Helpline: 800-662-4357