Are You Burnt Out or Depressed? Here’s How To Tell the Difference

You’re totally overwhelmed and are starting to get checked out from your usual stuff with work, at home, or with some other responsibility. Is this what burnout feels like, or could you be experiencing symptoms of depression? It’s not always easy to tell the difference between burnout and depression—and the reason for that is because their symptoms tend to overlap. Think: fatigued, socially withdrawn, apathy.

However, both conditions have separate causes and typically need to be managed in different ways. Simply put, knowing which one you’re dealing with is pretty important. Good news: there are clues to help you figure it out. Here’s what you should know about burnout and depression, and the steps you can take to start feeling better.

What is burnout?

The American Psychological Association (APA) defines burnout as “physical, emotional, or mental exhaustion accompanied by decreased motivation, lowered performance, and negative attitudes toward oneself and others.” How burnout presents can vary from person to person. According to the American Osteopathic Association, burnout can look like feeling exhausted, having trouble sleeping, experiencing difficulty with concentration, losing your appetite, and noticing changing emotions, such as anger, anxiety, and sadness.

These feelings, which can creep up slowly, are the result of prolonged stress or overwhelm, usually from a specific obligation like work or caregiving, explains Janet Bayramyan, LCSW, a therapist based in Encino, CA. You might start to feel cynical or unmotivated about the thing that’s causing your burnout or your performance might dip,  Bayramyan notes. That might look like phoning it in at work if your job is the culprit, or frequently snapping at your kids if you’re tapped out with parenting responsibilities.

Burnout isn’t the same as depression. But it can definitely morph into depression if you aren’t able to lighten the load, according to a paper published in the Journal of Affective Disorders. “When a person is burnt out over time, their feelings of resilience can diminish, and self-care can fall to the wayside. Burnout may or may not eventually lead to a person feeling hopeless and emotionally or physically exhausted if it’s not attended to,” says Cynthia Vejar, Ph.D., Program Director and Associate Professor of Clinical Mental Health Counseling at Lebanon Valley College in Annville, PA.

What is depression?

Depression is more than just feeling sad—it’s a mental health condition that affects your mood, thoughts, behaviors, and overall well-being. “Although people use the term “depressed” to reflect their everyday feelings, it is a formal diagnosis from a licensed professional that evaluates several factors,” Dr. Vejar says.

While symptoms of depression look different for everyone, they may include feeling sad, empty, and hopeless, losing interest in activities you previously enjoyed, noticing a change in your eating and sleeping patterns, and experiencing trouble concentrating, per the American Psychiatry Association. See how these symptoms can mimic burnout, and vice versa?

Several factors can increase your risk of developing depression—whether that be genetic, biological, social, or environmental. According to the Centers for Disease Control and Prevention (CDC), a mix of factors like a family history of depression, underlying chronic conditions, traumatic experiences, or stressful life events can all contribute to the likelihood of someone experiencing depression symptoms.

Editor’s note: Sometimes, people who live with depression develop thoughts of suicide and self-harm. However you feel is valid, but it’s also important to get the support you (or a loved one) need. Help is available—you can call or text 988 to reach the Suicide & Crisis Lifeline for free and confidential support 24/7. You can also check out the Suicide Prevention Resource Center for additional resources.

How can you tell the two conditions apart?

While burnout and depression can have mirroring symptoms, there are some differences to note.

Burnout usually comes from external factors like feeling overworked and underappreciated. You’re tapped out from too many responsibilities, a packed schedule, and a lack of downtime, Dr. Vejar explains. Depression, on the other hand, stems from a variety of factors. Some examples may include a combination of hormonal imbalances, chronic stress, and difficult life events (such as grief or divorce).

But that’s not all. “Burnout tends to be specific to one area of life,” says Bayramyan. And it’s usually pretty easy to pinpoint. Maybe your long work hours are killing you, or you haven’t gotten a day off from taking care of your kids or aging parent in months, for instance. It’s that particular thing that’s bringing you down, and you know that if you could get a little relief, you’d probably feel better.

With depression, it’s not usually a matter of fixing one thing to solve your problem. Rather, you’re checked out from pretty much everything, and there’s a good chance that you may not be able to explain why. This is the reason why treating depression also becomes a little bit more complicated.

Lifestyle changes for burnout

Getting burnout under control starts with finding ways to prioritize self-care and giving yourself some breathing room. Here’s which lifestyle habits Dr. Vejar and Bayramyan recommend:

• Set boundaries: How you set boundaries will depend on what’s causing your burnout. This might be finding ways to adjust your work hours so you’re not burning the midnight oil every single night, or talking with HR or a career consultant. If you’re burnt out from caregiving, it could look like asking another family member to share the load or even hiring help so you can get some time off.
• Learn how to say no: Resist the urge to add extra stuff to your plate. Sure, it’d be nice to volunteer for the community bake sale! But it’s okay to be honest about the fact that you just don’t have the bandwidth for every request right now.
• Prioritize rest: We know it’s not always easy, but attempt to get at least seven hours of sleep as often as you can. You’re better equipped to handle stress when you’ve gotten enough shut-eye.
• Carve out “me time”: Doing something for you makes you feel more like a human and less like a robot. Can you take 20 minutes for a walk outside during your lunch break, or soak in a hot tub for a little while after your kids go to bed? Figure out which self-care activity sounds most appealing to you and schedule some time to actually do it.
• Get some exercise: It’s a proven stress reliever and mood booster, so it’s helpful for burnout and depression.
• Try stress management strategies: Even if you’re short on time, you can try relaxation practices like deep breathing, meditation, or yoga for just a few minutes to help re-energize you.

Medical treatments for depression

Burnout is often something you can address on your own once you realize you have it. However, because depression is a diagnosable mental health condition, it “often requires a more structured approach,” says Dr. Vejar. According to the MedlinePlus, this may involve:

• Talk therapy: Methods like cognitive behavioral therapy (CBT) can teach you how to reframe negative thought patterns and replace them with healthy, positive ones. Your therapist can also offer coping strategies and relaxation techniques to help keep your mind calm.
• Medication: Some people with depression may also benefit from medications, which can be taken with or without talk therapy on the side. Your healthcare provider might prescribe an antidepressant medication like a selective serotonin reuptake inhibitor (SSRI), serotonin-norepinephrine reuptake inhibitor (SNRI), or a tricyclic antidepressant, to name a few.

Getting the support you need

No matter what you’re dealing with, you don’t have to go through it alone. Getting help for burnout or depression starts with recognizing the signs. “Acknowledge when you’re struggling and don’t downplay your feelings,” Bayramyan says. From there, identify the resources that can help you navigate your particular situation. Addressing work burnout might start by talking with a colleague, your supervisor, or someone from HR to better manage your load, Dr. Vejar says. If you’re burnt out from caregiving, tell a family member or trusted friend and ask if they can help you brainstorm ways to relieve the pressure.

If those options aren’t cutting it, a therapist is your next go-to. “They can help you sort through these issues objectively,” says Dr. Vejar. Seeing a therapist doesn’t have to be expensive or time-consuming either. Options like BuddyHelp and 7 Cups offer virtual emotional support, free of charge. You can also look for mental health professionals who are covered by your insurance company.

However, if your symptoms aren’t subsiding despite your at-home efforts, now is a good time to talk to your healthcare provider. They can help you evaluate your symptoms and decide whether you ought to see a mental health professional like a therapist or psychiatrist. Together, you and your healthcare team can figure out a treatment plan that helps improve your symptoms and overall quality of life.