Many students today feel immense pressure to balance academics, extracurricular activities, and personal life, often leading to stress and burnout. How can they develop effective time management strategies while also prioritizing self-care?

Answered by Rika Rijal, consultant psychiatrist

Balancing academics, extracurriculars, and personal life can be overwhelming, especially for students who feel pressure to excel in everything. Modern world can be challenging with the pressure to balance personal life and career and this constant juggling can create lots of pressure and undue stress.

But self care is important. Encourage prioritization and time management. Help her/him identify priorities and focus on the most important tasks. Introduce them to time-blocking or planner apps to create a structured schedule. Suggest the Pomodoro technique (work in focused intervals with short breaks) to boost productivity.

Setting realistic expectations may help. Remind them that perfection isn’t necessary—it’s okay to do her best without overburdening themselves. Encourage them to celebrate small wins rather than fixating on flaws. Promote self-care and breaks. Encourage adequate sleep, a nutritious diet, and physical activity to support mental well-being. Remember to take short, intentional breaks during study sessions. Introduce stress-relief activities like meditation, journaling, or listening to music.

Be a support system. Offer to help with tasks (e.g., quiz her for an exam, proofread an essay, or just listen). Remind them that it’s okay to ask for help from teachers, friends, or counselors if needed. Make sure they make time for fun activities and socializing to avoid burnout. Encouraging them to pursue hobbies that make her happy outside of academics may be beneficial too.

If they are overcommitting, remind them that it’s okay to say no to some activities to prevent exhaustion. Helping them assess whether every extracurricular is truly beneficial or just adding unnecessary stress. Lead by example. Show how you manage stress in a balanced way—this can be motivating. Offering emotional support and reminding her that success is not just about grades but also well-being can make a huge difference.