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As high school students, we often find ourselves stretched thinly while balancing the demands of school, sports, activities, and our personal lives. Showing up on gameday after a late-night studying takes sheer willpower, and to do it all over again leaves many questioning if this is what they are cut out for.  

It took me a long time to realize I was burnt out. Three games a week, practice every day, and homework went wherever I could fit it. I could never say no to taking on new school projects or staying another half hour after practicing for extra reps. Without paying much attention, I stopped showing up to social events and asking my friends to hang out. I avoided time with my family and became highly irritable. To be completely honest, I hardly even remember my season with all of the stress I was undergoing. I stopped taking care of myself. I wasn’t getting enough sleep or eating right. This wasn’t like me, but I figured I could just push through. All I wanted to do was rot in my room. And even when I had the chance, it still wasn’t enough. I felt lazy. But the truth is, I was overworked and burnt out.  

According to the American Medical Association, physical burnout is a long-term stress reaction and is a condition that can happen to anyone. When we overload our schedules, it can take a great toll on our physical and mental wellbeing. There are many emotional, behavioral, and physical signs that point to burnout: 

Statistics show that 1 in every 10 youth athletes experience burnout. As we enter high school, and even middle school, it is ultimately our first time experiencing the pressures of the real world. It’s not that we can’t manage a heavy plate; it’s that we are often found doing so with poor strategy. Truth be told, there is no step-by-step guide to learning the best way to handle your responsibilities. Instead, finding what works best for you is the key to success.  

Burnout isn’t forever, but you can’t expect it to just go away. Approaching burnout effectively looks different for everyone. One solution that I can attest to is magical the power of saying “no.” To my fellow perfectionists — I know it can feel impossible to deliberately avoid the very thing you want to become better at. But putting a pause on progress, or seemingly losing a little, is worth the cost of losing the strength to keep pushing forward altogether.  

I once felt like quitting my sport, but it was a sign that my body, and mind, needed a break. The demands I was striving to meet became excessive and winning mattered more than my well-being. I no longer enjoyed playing, and I wasn’t sure how much longer I could deal with criticism. I pushed through injuries and exhaustion to meet expectations, but I was only setting my self-esteem back even more. My frustrations bled into my academics. I struggled to focus in class, missed deadlines, and lost interest in what used to intrigue me. I felt worthless, and that’s when I realized something needed to change. Although I play year-round, I limited myself to practicing once a week during the summer. I prioritized self-care, especially getting enough sleep. Setting boundaries was new to me. I left a study hall period in my schedule, tried new hobbies, and worked on paying close attention to how I was impacting those around me. My break showed me how much I missed my sport, and how I can come back stronger than before. This time, I felt prepared. Although I took some time off, I actually performed better when my following season began. I was happy, and glad I chose to keep going.  

To the go-getters, it is with deep care that I encourage you to pay attention to your bodies. You are never alone, and your symptoms should never be dismissed when they are truly hindering your ability to pursue your passions. At the end of the day, burnout represents a breakdown with yourself, others, and your commitments. It is important to remember that your worth is not tied to your performance, and reclaiming your life starts by setting boundaries. Don’t be afraid to stand up for yourself when you don’t feel comfortable, safe, or heard. Learning that the world continues to turn, even when you step away, is truly freeing. 

If this piece resonated with you, I owe a debt of gratitude to my teammate Abby Smith. Abby showed me that it is possible to overcome burnout and how important it is to check up on my teammates. Healing felt impossible until I realized who was rooting for me. If you or someone you know is showing signs of burnout, don’t hesitate to take action. And remember, you are not defined by your performance.