While grad school burnout may not be in the medical dictionary, it’s a common ailment that typically affects most grad students at some point in their program. Signs of grad school burnout include a lack of motivation, anxiety, depression, insomnia, and even choosing to drop out of school.

Stress is normal for any grad student, but learning ways to manage that stress will help you recover your focus and passion for your work. Here are five tips to help you prevent a serious case of grad school burnout.

1. Schedule breaks for yourself

Yes, your schedule is already jam-packed—but it’s worth it to set aside time every day to take a break from your responsibilities.

It’s impossible to dedicate yourself to classes, reading, papers, practicums, and everything else on your plate 24/7. Inevitably, you’ll end up taking a “quick break” to browse the web or watch a TV show, but oftentimes these don’t feel like real breaks that give your mind and body a rest.

A scheduled break can actually boost your productivity and help you regain your focus and motivation. Play around with what kinds of breaks work best for you. Try attending a regular workout class, making lunchtime a work-free zone, or going to a weekly trivia night with friends.

2. Establish a support network

When you’re starting to get overwhelmed by your grad program, it’s easy to feel isolated and cut off from the world. Taking steps to build a strong support network can alleviate those feelings of loneliness.

Need some ideas? Try:

• Creating a study group for your classes
• Befriending your classmates
• Scheduling meetings with your professors or advisers
• Talking to your friends and family regularly
• Seeing a therapist

Sometimes it can feel like utilizing your support systems is draining your already limited energy. In fact, it can often reenergize you and remind you of all the wonderful people in your life. There’s no need to suffer through stress alone.

3. Break bad habits

There are a lot of things that cause grad school burnout. You can’t change some elements like your coursework or your class schedule, but you do have control over many other things.

Eating well, exercising, and getting enough sleep can seriously make a world of a difference. Yes, we sound like your mother right now—but your mom’s right!

Those all-nighters and meals solely comprised of Red Bull and ramen aren’t doing your mental and physical health any favors. If this sounds like you, then it’s time to break those bad habits.

When you take the time to prepare healthy meals, work out, and get a solid eight hours of sleep every night, you’ll be healthier, more balanced, and better equipped to take on your work.

4. Set clear boundaries

Boundaries can be interpreted in several ways here. Here are some ways you can set boundaries with yourself and your work:

• Turning off your phone and computer before bed
• Not responding to emails after a certain time at night
• Doing work in libraries, coffee shops, or other public spaces in an effort to keep your home and personal space a respite
• Being okay with saying no to extra projects or responsibilities
• Allow yourself breaks and vacations from your work—and actually relax!

When it feels like school has taken over your whole life and you never get a break, it’s time to try out some of the tactics above. Whether you set technology boundaries or actual physical boundaries (like no reading textbooks in bed!), you’ll regain control over your time and space.

5. Practice mindfulness

Mindfulness is all about connecting to the present moment and breaking away from dwelling on the past or the future. When you’re frazzled, it’s easy to focus on what went wrong in the past or all the tasks you have to complete in the future. These harmful thoughts don’t serve you; practicing mindfulness is a way to train your mind to let go and live in the now.

Mindfulness can take on a lot of forms. You could try yoga, meditation, or breathing techniques. Play around with different practices to find what suits you best. There are so many free yoga videos online or you could listen to a meditation app like Headspace or Calm.

Even if you’re not interested in becoming a yogi, try going on a walk outside and focusing on your breath, your steps, and your surroundings. By simply paying attention to your breath and your environment for fifteen minutes, you can feel totally recharged.