Student mental health means above all noticing overload early and getting support before stress becomes a permanent state. First points of contact are the psychological counselling service of your university or Studierendenwerk, your GP and the psychotherapy consultation hour, for which the central service 116117 can arrange an appointment. In everyday life, fixed routines, realistic expectations and people you can speak to openly help.
What lies behind exhaustion, anxiety or lack of drive can only be assessed by a doctor or psychotherapist. The following sections show you how to recognise overload, what brings stability in daily life and where to find professional help.
Student mental health at a glance
- Performance pressure, money worries, loneliness and fear of the future are among the most common burdens during studies. If you feel overwhelmed, you are not alone.
- Warning signs are persistent exhaustion, sleep problems, withdrawal from others and the feeling that you can no longer manage anything. If they last for weeks, they belong in medical or psychotherapeutic hands.
- Universities and Studierendenwerke often offer psychological counselling. Whether and how, you will find out on your university’s website.
- Starting psychotherapy begins with the psychotherapy consultation hour. The central service 116117 must offer you an appointment within one week.
- In acute crises, the Telefonseelsorge is available around the clock, and in case of immediate danger you should call the emergency number 112.
What puts a strain on mental health during your studies?
Several things come together during studies, and rarely does one burden act alone. Five pressures are typical:
- Performance pressure: Submission deadlines, exams and the wish for good grades can lead to exam anxiety and procrastination.
- Money worries: Rent, a part-time job and living costs are hard to balance.
- Loneliness: If you move to a new city, you leave your circle of friends and familiar routines behind and first have to build new contacts.
- Fear of the future: Questions such as “Will I find a job after graduating?” or “Am I good enough?” can keep you awake at night.
- Perfectionism: Comparing yourself with fellow students puts many people under pressure to be flawless.
How do you recognise that studies are overwhelming you?
A sign of overload is when your behaviour changes over a longer period and breaks no longer help. Single bad days are part of it. When several of the following points come together over weeks, it is time to act.
| Observation | First sensible step |
|---|---|
| You sleep badly or are constantly exhausted despite sleeping | Regulate your sleep times and, if it persists, get it checked by a doctor |
| You can hardly concentrate and keep postponing everything | Break tasks down, plan breaks, talk to someone |
| You withdraw from friends | Approach one person deliberately and arrange a fixed appointment |
| You have headaches or stomach complaints without a clear cause | Visit your GP practice |
| Nothing gives you joy any more, not even what you used to enjoy | Contact a counselling service or ask about psychotherapy |
This list is a guide and not a diagnosis.
What does burnout mean for students?
In everyday language, “burnout” stands for lasting exhaustion caused by constant strain, where sleep and days off hardly bring recovery. Whether a condition needing treatment exists is for a doctor to determine. If you notice exhaustion, cynicism towards your studies and the feeling that you can achieve nothing, take it seriously and raise it early.
When does fear during studies go beyond nerves?
A bit of tension before a presentation or an exam is normal. If the fear paralyses you, puts a strong physical strain on you before exams or leads you to avoid classes, support is worthwhile. You will find concrete approaches in our article on overcoming exam anxiety (in German).
How can you reduce stress during your studies?
Through an overview, clear priorities and a daily routine that plans in recovery. The following building blocks can be tried individually, you do not have to implement everything at once.
Realistic expectations of yourself
You do not have to finish every term paper with the best grade. Plan buffer time, expect setbacks and stop constantly comparing yourself with others. It helps to deliberately limit your workload and drop side projects that cost you more energy than they bring. You can read more about this in our article on minimalism during your studies (in German).
Setting priorities with the Eisenhower matrix
The Eisenhower matrix sorts tasks by the questions “important?” and “urgent?”. This shows you what to do first and what you can drop.
| Category | Example | Approach |
|---|---|---|
| Important and urgent | An assignment due today | Do it immediately |
| Important, but not urgent | Exam preparation in a few weeks | Block fixed times in the calendar |
| Urgent, but not important | Messages and requests that arrive right now | Bundle them or decline |
| Neither important nor urgent | Endless scrolling | Leave it out |
Break big tasks such as your thesis into stages with their own dates. If you get stuck, you will find pointers on support for writing your thesis (in German).
Routines for sleep, food and movement
Fixed times provide support, especially in uncertain phases. Get up at similar times, plan meals and bring movement into your day. You do not need training for this, a walk between two study blocks is a start. You will find how to stay fit during your studies (in German), even with little time, in our article on university sport, home workouts and running.
What helps in winter?
In the dark months, motivation drops for many people. Morning daylight, a steady rhythm and small study blocks are part of it if you want to stay motivated in winter (in German).
Short exercises for acute stress
- Belly breathing: Breathe in slowly through your nose so that your belly rises, and breathe out longer through your mouth. Repeat this several times.
- Progressive muscle relaxation: Tense individual muscle groups one after another for a few seconds, then deliberately let go.
- Pomodoro technique: Work focused for 25 minutes, then take a 5-minute break. After four rounds, take a longer break.
- Digital breaks: Put your phone in another room during study sessions and switch off notifications.
How can a social network help you during your studies?
Conversations relieve pressure, even when they solve nothing. When you voice your worries, you often find that others feel similarly. So keep up contact with friends and family, even with short messages or a phone call.
At university, study groups, student councils and student groups help you find connections. When you arrange to meet in a group, fixed dates give you structure, and you are not alone with the material.
Where can you find psychological counselling at university?
Many universities and Studierendenwerke offer psychological counselling for students. Whether your university has such a service, how you get an appointment and what waiting time to expect is stated on the website of your university or Studierendenwerk. At your first contact, ask about the process, the waiting time and confidentiality.
This counselling suits exam anxiety, overload, decision questions and crises during your studies. It does not replace therapy, but it can be a first step and help you sort things out. The GP practice is another good first contact, because it can rule out physical causes and refer you onwards.
How do you get a place in psychotherapy?
Starting psychotherapy begins with the psychotherapy consultation hour. It lasts 25 or 50 minutes, during which you discuss your concern and the next steps. The central service 116117 can be reached around the clock by phone, online or via app. It must offer you an appointment within one week, and the waiting time must not exceed four weeks (Federal Ministry of Health).
Before therapy begins, two to four probatory sessions take place. For these and for therapy without long delays, you need a referral code, so ask at the consultation hour how to get one. For statutory insured patients, these forms are provided:
| Form | Scope |
|---|---|
| Acute treatment | Up to 24 sessions of 25 minutes each, without approval, the health insurer is informed |
| Short-term therapy | Up to 24 sessions of 50 minutes each |
| Long-term therapy | Up to 60 sessions of 50 minutes each, extendable depending on the method, with an expert report |
If you are privately insured, reimbursement depends on your tariff, so clarify it with your insurer before you start.
What do you do in an acute crisis?
If you feel you no longer know how to go on, or you have thoughts of harming yourself, do not wait for a counselling appointment. The Telefonseelsorge is available around the clock on 0800 111 0 111 or 0800 111 0 222. In case of immediate danger to yourself or others, dial the emergency number 112. You can also turn to someone you trust and ask them to stay with you.
Frequently asked questions
What should I do if studies overwhelm me?
First reduce your workload and talk to someone about it, for example friends, fellow students or the student advisory service. If exhaustion, sleep problems or withdrawal last several weeks, contact your university’s psychological counselling service or a GP practice. The earlier you seek support, the easier it is to turn things around.
How do I recognise burnout as a student?
Warning signs are lasting exhaustion despite breaks, declining performance, inner withdrawal and the feeling that everything is too much. Only a doctor or psychotherapist can make a diagnosis. If you recognise yourself in several points, arrange an appointment at your GP practice.
Is there psychological counselling at university?
Many universities and Studierendenwerke offer it, but scope and conditions vary by location. The website of your university or Studierendenwerk lists contact details, how to book and waiting times. Also ask at first contact how confidential your conversation is.
How quickly can I get an appointment for psychotherapy?
The central service 116117 must offer you an appointment for the psychotherapy consultation hour within one week, and the waiting time must not exceed four weeks. You have no claim to a particular practice. Acute treatment should take no more than two weeks.
Is it normal to have fears during studies?
Worries about exams, the future or being alone are familiar to many students. It becomes a burden when the fear restricts you in everyday life or does not ease for weeks. Then professional support makes sense, and you do not need to wait until it gets worse.
So what should you do now
- For one week, write down when you feel stressed and what triggered it. Patterns become visible this way.
- Talk to someone you trust and reduce your workload for the coming weeks.
- Search your university’s or Studierendenwerk’s website for psychological counselling and register.
- If complaints persist for weeks, book an appointment at your GP practice or call 116117.
- Keep the Telefonseelsorge number in mind for an acute crisis.
Related reading
- Overcoming exam anxiety: tips for more success (in German)
- Sport during your studies: staying fit despite little time (in German)
- Motivation in winter: how to keep going (in German)
- Minimalism during your studies: less is more (in German)
- Disability insurance during medical studies (in German)
- Pharmacy and psychology: insurance during the practical year (in German)
Last updated: October 2026. This article provides general information and does not replace individual advice.
