Burnout Vs. Depression: Understanding the Differences

What Is Burnout?

Burnout describes a state of emotional, social, and physical exhaustion typically linked to job stressors. However, any aspect of life can leave individuals feeling burnt out, including caregiving, parenting, or life transitions. Regardless of the cause, many people report a negative attitude, low productivity, brain fog, and workplace dissatisfaction.²

Common signs and symptoms of burnout include:

• Lack of motivation or interest
• Irritability
• Mental fatigue
• Poor work performance
• Withdrawal
• Sleep issues
• Feelings of intense pressure
• Feeling unaccomplished
• Having escape fantasies
• Generally feeling unwell
• Identity issues
• Cynicism

Risk Factors for Burnout

Anyone can experience burnout, but people with high-stress or emotion-focused jobs may be at a higher risk. Having little time to recharge or rest also plays a role, especially when juggling multiple responsibilities at and outside work. Poor boundaries can further exacerbate these issues, as individuals may struggle to say “no” when appropriate or limit work-related obligations to office hours.

Risk factors for burnout may include:

• Working too much with no clear boundaries between personal/work life
• Lack of support in the workplace, at home, or with caregiving responsibilities
• Feeling judged or scrutinized by superiors
• Micromanagement
• Unclear values at work
• Losing track of goals
• Being pushed in several different directions
• Being constantly threatened at work
• Difficulty managing interpersonal relationships at work
• Frustration with “the system” or governing bodies that impact daily work
• Secondary and vicarious trauma responses

What Is Depression?

Depression involves pervasive and long-lasting low mood, sadness, and hopelessness. Individuals may struggle with decreased energy levels and negative self-thoughts, sometimes contributing to thoughts of self-harm or suicide. Depression also commonly manifests as a loss of interest or pleasure in activities. Many may isolate themselves from others or have difficulty functioning, as depression can be extremely debilitating and exhausting.

Common symptoms of depression include:

• Feelings of hopelessness
• Feelings of emptiness
• Guilt
• Low energy
• Observable changes in behavior
• Irritability
• Lack of self-worth
• Feelings of physical pain
• General thoughts about death, dying, or suicidal ideation

Risk Factors for Depression

As with burnout, depression can affect anyone. However, certain people are more likely to develop the disorder, including those with family histories of depression, trauma, or co-occurring mental health conditions. These factors can influence how someone copes with stress, life changes, and emotions, sometimes leading to the persistent low mood associated with depressive disorders.

Risk factors for depression may include:

• Family history of depression
• Increased substance use
• Unresolved grief or loss
• Sudden life changes
• A big move or change in jobs
• Breakup or divorce
• Adverse childhood experiences or trauma history

Burnout Vs. Depression: Key Differences

Depression and burnout share similar symptoms, such as loss of interest, low mood, and difficulty concentrating. However, the two experiences differ in several ways. To start, depression is a diagnosable condition with specific symptom criteria, while burnout simply describes a chronic state of exhaustion. Additionally, treatment options, symptom duration, and possible causes differentiate burnout from depression.

Below are the differences between burnout and depression:

Symptom Duration & Intensity

Burnout and depression can both persist for several weeks or months. However, burnout does not have a specific timeline, whereas symptoms of a major depressive episode need to occur for at least two weeks. Depression symptoms, in general, tend to be more severe than burnout, but burnout can also magnify depression and vice versa.

Causes

Another difference between burnout and depression is that burnout tends to be situational. Symptoms often relate to a specific stressor, such as school or work. Conversely, depression does not always have a recognizable trigger. Someone may experience low moods without warning.

Treatment Options

Numerous evidence-based treatment methods are available for depression, including psychotherapy, psychiatric medication, ECT, neurofeedback, or TMS. On the other hand, lifestyle changes (including eliminating or reducing exposure to the specific stressor) alongside therapy can help address burnout. Removing a stressor does not inherently improve depression.

Diagnostic Criteria

Burnout is not a mental health condition and, therefore, lacks specific diagnostic criteria. Depression is an umbrella term for several mood disorders, including major depressive disorder, persistent depressive disorder, seasonal affective disorder, premenstrual dysphoric disorder, and atypical depression. Each condition has a set of defined symptoms and assessments.

Can Burnout Lead to Depression?

Unresolved burnout can certainly lead to depression. Burnout may come with persistent dread, apathy, and hopelessness. In turn, individuals may experience depressive symptoms like poor concentration, irritability, fatigue, and a persistent sense of guilt in response to burnout.

“Feeling burnout due to work stress can bleed to depression… This is true because our work identities comprise a huge percentage not only of our personal identities but also of our personal self-worth. What impacts one setting can impact the other if proper supports are not in place.” – Dr. Jacquelyn Rabouin, MFT, PhD, Psychotherapist at UC Santa Cruz

Can I Be Both Burnt Out & Depressed?

Yes, feeling burnt out and depressed at the same time is possible. One condition can also magnify the symptoms of the other. Furthermore, depression may cause burnout at higher and more intense frequencies because people are already more primed for sadness, irritability, and fatigue.

Am I Burnt Out or Depressed?

Determining if you are tired or depressed can be difficult. Because symptoms overlap, you may struggle to discern whether you’re experiencing both conditions. However, some key takeaways may help you better understand the differences. Keep in mind that burnout tends to be situational, unlike depression.

Below are questions to ask yourself to differentiate between burnout or depression:

• Can I define exactly what causes me to feel upset or angry?
• Are my symptoms related to a specific issue or more global?
• How well am I coping with stress?
• How would I feel if a specific stressor did not exist?
• How long have I been experiencing these symptoms?

How to Manage Burnout & Depression

Individuals can take many positive steps to address burnout and manage symptoms of depression. Self-care, therapy, meditation, exercise, and taking a break are all healthy ways to cope with stress and negative feelings. Educating yourself about your experience can also provide helpful insight into coping skills and stress management.

Here are five tips to help you manage burnout and depression:

1. Read About the Experiences of Others

Books and stories of people overcoming adversity and internal struggles can be powerful and empowering. Reading about those who lived and coped with similar symptoms can validate your experience. Hope is important–knowing you are not alone can provide the final push to start healing.

2. Try Meditation

Meditation can encourage you to focus on living in the present moment by promoting a sense of gratitude. Consider carving out a few minutes daily to breathe or simply appreciate the here and now.

3. Journal Your Feelings

Writing things down helps us realize and process our emotions. Journaling can provide space for identifying negative thought patterns and exploring their origins. You can start working toward preventing burnout and coping with depression when you recognize what triggers your low mood, anxiety, or overwhelm.

4. Practice Yoga

Yoga allows people to express and process emotions through their bodies. While exercise has many mental health benefits, yoga also prioritizes balance. When finding an emotional equilibrium is at the center of your mind, learning more about yourself and embracing your self-worth becomes easier.

5. Develop a Mindfulness Practice

Mindfulness can bring you back into your body and reduce mental clutter occupying space in your daily life. In turn, you can decrease stress and feel more confident. Mindfulness entails focusing on one task at a time (which is important if you regularly multitask!). Try to focus by simply devoting your attention to a specific activity, such as the dishes. Allow yourself to notice how each of your five senses is engaged.

6. Seek Social Support

We are social creatures who rely on others to feel a sense of kinship and belonging. No matter how stressed you feel, you are not alone. Support can make a big difference in how you perceive your current circumstances. Try to nurture your relationships and ask for help when struggling.

7. Find Ways to Decrease Stress

Nobody can avoid stress altogether, but you can try to reflect on how to reduce its impact in daily life. For example, spend more time devoted to self-care. Many people find that getting enough sleep, exercising, and eating well can also help reduce stress. Finally, don’t forget to prioritize laughing and fun.

8. Set Boundaries

Boundaries can help with burnout and depression. Re-evaluate or change your response if you regularly commit to doing things you resent. You may have too much on your plate. Dialing back–even a bit–can boost energy and help you focus more on what matters most.

9. Be Patient With Yourself

Self-compassion is an important part of managing burnout and depression. Remember, you are only human–everyone copes with stress differently. Trust that you can and will learn the skills to care for yourself. Be gentle with yourself if you experience setbacks.

When to Seek Help for Depression & Burnout

Consider seeking professional help if you feel mentally exhausted for any reason. Experiencing thoughts about self-harm, death, or suicidal ideation is a warning sign that you or your loved one needs more support. Treatment may not be necessary in every situation, but you can never have too much support.

One way to find the right therapist is through an online therapist directory. Mental health professionals can help you develop positive coping skills and identify underlying contributing factors to your struggles. Don’t wait until burnout or depression leave you feeling depleted–start your journey toward wellness and balance by asking for help.

Reputable resources to help with suicidal thoughts include:

• Calling 1-800-273-TALK(8255) to reach the National Suicide Prevention Lifeline (Lifeline)
• Texting the Crisis Text Line (text HELLO to 741741)
• Calling your local city or county crisis helpline
• Crisis Text Line: Text “DESERVE” TO 741-741
• Lifeline Crisis Chat: Live Online Messaging
• Call or text 1-877-870-HOPE(4673) to reach volunteers at Samaritans