This semester’s final edition of Finds You Well focuses on navigating change, managing burnout and resetting for what’s next. Through student stories and practical tips, it explores everything from gap years to summer routines and building real connections. Whether you’re finishing finals or heading into a new chapter, consider this your reminder that growth doesn’t have to follow a set timeline.
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| | Emma Bowman, Editor (UT Knoxville ‘25) |
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In my last column as editor, I reflect on this time last year and my decision to take a gap year — something that can feel intimidating at first but does not have to be. I remember bringing up the idea of taking a year off before starting professional school to my parents. They had never really heard of it, and their main question was simple: why would I need more time to do something others seemed to do “on time”? However, who defines that timeline? And, why is taking a different path seen as falling behind instead of going at your own pace?
As someone now wrapping up a gap year before returning to graduate school, I can confidently say it was one of the best decisions I’ve made. It gave me space to step away from constantly chasing academic validation and allowed me to figure out who I am outside of being a student. Ironically, taking time away from the classroom made me more certain that I want to go back.
A gap year can be many things—it might be working, gaining clinical or volunteer experience, saving money, traveling, or simply taking time to reset. For some, it’s a chance to strengthen an application or build new skills. For others, it’s a much-needed pause to breathe after years of nonstop structure. If your path shifts completely during that time, that’s not failure—that’s growth.
It’s okay to not have everything figured out after graduation. It’s okay to change your mind, and it’s more than okay to take time to invest in yourself before jumping into the next chapter. Sometimes, stepping away is exactly what you need to move forward with clarity and confidence. I know it was for me.
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How to Cope with Finals Burnout |
Kelen Lu, student, UT Knoxville
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Finals are just around the corner across all five campuses. It’s normal to feel pressure as deadlines and exams stack up alongside the end of the semester. Burnout can feel like it sneaks in, but during high-stress periods like finals, it often builds quietly until it begins to affect how you think, feel and perform. The good news is there are ways to notice it early and prevent it.
Burnout can look like:
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- Trouble concentrating
- Irritability or feeling overwhelmed
- Low motivation
- Feeling disconnected from your work
- Studying taking longer but feeling less effective
- Feeling like no amount of effort is enough
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When everything starts to blur together, it is often a sign your brain needs a reset, not more time or pressure.
How to prevent burnout:
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- Work in focused 45 – 60 minute study blocks
- Take real breaks away from your work between sessions
- Step outside, listen to music or move your body
- Change your study environment if it starts to feel draining
- Connect with a friend or take a quick mental reset
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These small pauses help your brain process information and sustain energy over time.
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Making the Most Out Of: Times of Transition |
Michaela Gallian, student, UT Martin
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There is something about college transitions that no one really prepares you for. One minute, you are figuring out how to get to class on time or meeting new people. The next, you are staring at a cap and gown, wondering how it all went by so fast. For some, this season is about beginnings — new classes, new routines and learning how to be on your own. For others, especially seniors, it is about endings: last first days, final assignments and saying goodbye to a version of life that became your normal. Somewhere in all of that is a quiet question that can feel overwhelming — what comes next?
The truth is transitions can feel uncontrollable. You might feel confident or excited one day and unsure the next. That is normal. It does not mean you are doing anything wrong, it means you are growing. It is OK if you are still exploring and do not have all the answers. While you are still on campus, stay present, even when it is tempting to rush ahead. Before graduation, take in the small moments — conversations, people, campus walks and routines once taken for granted. If you are just starting out, don't be afraid to put yourself out there. These moments shape your experience.
It also helps to lean on people. Talk to friends who are going through similar changes, reach out to mentors or let someone know when things feel overwhelming. You are not meant to navigate transitions alone, even if it sometimes feels that way. Most importantly, trust yourself. You have already handled more change than you may realize. This is just another chapter.
Transitions are not easy, but they are meaningful. They lead you to where you want to be. Whether you are stepping onto campus for the first time or preparing to walk across the stage, you are moving forward.
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Emotional Resilience in Chaotic Times |
Kadi Sizemore, student, UT College of Veterinary Medicine
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Staying stable in times of uncertainty takes more than self-care and “happy thoughts.” Real life brings stress, uncertainty and even trauma. Getting through it requires something deeper: emotional resilience. The good news is resilience is a skill set we build over time.
The goal is not to feel zero distress. We are humans, not robots. We want to move through hard moments with ourselves and our sanity intact.
So, how do we build it?
Lean into hope, not forced positivity
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- Acknowledge that things can be hard without pretending they are not
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Trust that difficult moments are temporary
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- Connect with those who let you be honest and unfiltered
- Lean into relationships where you can show up as yourself
- Remember you are not navigating challenges alone
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Don't "fake it" til you make it"
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- Avoid pushing feelings aside or pretending they are not there
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Let yourself notice, name and process what you are experiencing
- Make space for all emotions instead of labeling them as “good” or “bad”
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- Invest time and energy in things that matter to you
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Take small actions that create a sense of meaning or impact
- Use purpose as a way to regain agency in moments that feel overwhelming
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Resilience is not about avoiding hard emotions — it is about learning how to move through them while staying grounded and connected to what matters.
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Wellness Myth Busters: AI Replaces Real Friends |
Faith Brown, student, UT Health Science Center
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Artificial Intelligence is transforming the way we learn, work and stay organized. From personalized study tools to virtual assistants that help manage your schedule, AI can be an invaluable resource to enhance your school experience. However, when it comes to companionship and meaningful relationships, nothing can replace connecting with real people.
AI provides insight, tools and efficiency. It is designed to be constantly available and never disappoints. Real relationships are nothing like that. If you practice how to talk to friends with AI, you might lose tolerance for the messiness and vulnerability of real connection. Nina Vasan, MD, MBA, Clinical Assistant Professor of Psychiatry at Stanford University and Founder of Brainstorm, says “AI that feels like a connection but isn't could be the junk food of the social diet: filling in the moment, empty in the long run.”
In other words, genuine friendships and social bonds are irreplaceable. These connections are often formed through group projects, study sessions and campus activities. Try to join student organizations and attend campus events. If you don’t know where to start, visit your campus center or student life office for ideas.
Investing in real relationships not only enriches your college journey, but also creates memories that last a lifetime. When you get to your internship or summer vacation, make an effort to talk to the people around you. Balance the advantages of AI, such as finding new activities in your city. Then share those experiences with real people.
To learn more about AI and mental health, read our CWO, Dr. Jessi Gold's article.
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Humans of UT System: Michaela Gallian
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Michaela Gallian, student, UT Martin
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The first thing you notice about change isn’t always what’s new. Sometimes, it’s what’s missing. At UT Southern my freshman year, I was a student-athlete. My days were structured around workouts, practices and games. Everything had a rhythm. I knew where I needed to be, what my role was and most importantly, who I was. Then, suddenly, I didn’t.
Without the routine and purpose that came with being an athlete, I felt uncertain, like I was starting over. I was trying to find control in a life that no longer looked familiar. However, I made a choice to embrace the change. UT Martin was my change.
In transferring, I began to rediscover myself. It wasn’t immediate, and it wasn’t easy. Letting go of being an athlete meant learning who I was beyond that. I had to build my own routine, create my own sense of purpose and explore new opportunities. Slowly, I found those new opportunities and connections that I never would have experienced otherwise.
In the process, I found something I didn’t expect. It was peace. A sense of belonging that came not from a title, but from within myself.
I still miss being a student-athlete as that part of me will always matter. However, I’ve come to understand that change isn’t about losing who you are, it’s about allowing yourself to grow into who you’re meant to become. Everyone’s journey looks different. Change may feel uncomfortable, even overwhelming, but it often leads you exactly where you’re meant to be.
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Self-Care Tip: Summer Reading |
Noah Hamlett, student, UT Knoxville
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Replace doom scrolling with reading. Reading reduce stress, helps you stay present, increase your empathy and supports your mental well-being. Need a summer book recommendation? Consider reading Jodi Kantor’s How to Start.
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by Tori Huggins, student, UT Knoxville
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During a busy semester, it’s easy to lose sight of the habits that help us feel our best. Summer offers a chance to reset and prepare intentionally for what’s ahead. Here are five ways to set yourself up for a strong start:
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Reset your space: take time to reorganize, declutter and clean your environment—it can improve your mental health
- Get active: use the extra flexibility of summer to start or refine a workout routine and figure out what works best with your schedule
- Get familiar with your time: look ahead at your fall schedule and plan for weekly responsibilities—like laundry, studying, or socializing
- Get involved early: think about your goals and where you want to grow. Explore student organizations that can build your experience before the semester begins
- Plan your year: map out key goals and deadlines, such as staying on track for graduation or planning a major project. This helps you start the semester feeling prepared and focused
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Taking time now to look ahead can make a meaningful difference once the semester begins. Being intentional with your space, time and goals will help you feel more balanced, focused and prepared.
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Need Immediate Assistance? |
If you or someone you know is in crisis, help is available. Call or text 988 to connect with the Suicide and Crisis Lifeline — free, confidential support 24/7.
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Know someone who could use a little encouragement, a fresh perspective or just a reminder they’re not alone? Forward this email and have them subscribe.
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