Burnout vs Depression: What’s The Difference & How To Recover

Burnout vs Depression: What’s The Difference & How To Recover

Feel like you can’t take it anymore? Like your life is too much to handle? Is sleeping all you want to do all day? If yes, you might be experiencing something within yourself that isn’t quite right. Most often, this can be a sign of depression or burnout. But how can you tell the difference between the two?

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What is Burnout?

Burnout is the feeling of extreme stress to the point of exhaustion. Burnout is difficult to define due to the vast amount of signs and symptoms. However, it is considered to be an excessive amount of stress as a result of an ongoing stressful activity.

Experiencing burnout is not only restricted to the context of work. You can experience burnout in various areas of your life. For example, being in an unstable marriage, taking care of someone for a long period of time, or taking care of children on your own. Alternatively, feeling like having a lack of control, unclear expectations, being in an overwhelming environment, spending a lot of energy, and being in an unsafe environment can all lead to being burnt out.

5 Common Symptoms of Burnout

1. Feeling stressed all the time.
2. Ruminating about what it is that is causing you stress.
3. Loss of motivation and interest, not doing anything or caring about anything.
4. Feeling like you gave everything, but still failed.
5. Feeling empty and lost.

What is Depression?

Depression is characterised by feelings of sadness and of loss of interest in activities you once found enjoyable. Oftentimes, it leaves people finding it hard to even get out of bed. As if nothing matters anymore. However, depression can also be expressed through anger and irritability in some cases. The feelings associated with depression can influence various areas of your life, ranging from work to social relationships.

Depression is a mental illness that should not be taken lightly. While it ranges in severity, it can be debilitating and long-lasting if not monitored. It is sometimes difficult to be able to pinpoint exactly when it started or what caused it.

Common Symptoms of Depression

1. Low self-esteem
2. Feeling helpless
3. Thoughts of suicide
4. Loss of appetite
5. Feelings of worthlessness

Differences Between Burnout & Depression

While some symptoms are similar, an indication of the difference between depression and burnout can be determined by the duration of the symptoms. Depression, for instance, can impede your daily life and is usually more long-term. In order to distinguish between depression and burnout, there are some criteria to look out for:

1. Source of the feeling
​In depression, the negative feelings you have are more directed towards yourself and the value you place on yourself. For example, feeling as though you are not good. In contrast, burnout is something that is caused by something outside yourself. For example, a demanding job.

2. Origin of the source
Sadness is something felt more generally in depression. It is therefore difficult to pinpoint where those negative feelings are coming from. It is often difficult to find out why you are feeling low. In burnout, you can more easily detect the source that is causing your distress.

3. Duration of the feelings
Generally, depression can last longer than burnout. Burnout starts in response to a stressor. Depression can start at any point and can last throughout a person's life.

4. Influence in your life
Burnout usually affects one area of your life more than the others. For example, burning out as a result of stress and work can influence your work-life. Depression can influence various areas of your life. For example, your relationships, work, health and more.

5. Views on the self
Burnout does not influence the way you see yourself as depression does. With depression, you can feel helpless, have low self-esteem and even have thoughts about suicide.

Are There Similarities?

While we have established that burnout and depression are different experiences, they do share some similarities that can make it challenging to distinguish between each other. Some examples include:

1. Tiredness
2. Reduced interest
3. Feelings of failure
4. Feeling anxious
5. Difficulty sleeping
6. Difficulty concentrating
7. Memory problems

Can Burnout Cause Depression?

Simply put: yes!

It is vital to know the signs and the differences between burnout and depression because, if left untreated, burnout can lead to depression. Importantly, usually depression is more long-term and requires more treatment. Burnout, on the other hand, has different stages and can sometimes be easier to recover from. Therefore, if you find yourself experiencing any of the symptoms mentioned above, make sure to seek help, and monitor how you are feeling and any changes in your mood. While recovering from burnout and depression is possible, it is a lot easier when you catch it early.

How to Recover from Burnout

Compared to depression, most problems associated with burnout are the result of a specific event. Therefore, making adjustments surrounding that event or context can help you recover.

Here are some ways to reduce burnout:

1. Learn to set clear boundaries. The best way not to get overwhelmed is to learn how to say no. Stick to your commitments and job description. Refrain from taking on new responsibilities when you already have too much on your plate.
   
   
2. Delegate. Practice being assertive. Whenever you can, share the workload with those around you. Allow, and encourage those around you to take on those extra projects and be responsible for them. This might be difficult for perfectionists and burnout is a very common experience for perfectionists. Therefore, if you suspect that you are a perfectionist, check the common signs of perfectionism and practice these strategies to overcome your perfectionist tendencies.
   
   
3. Take a break. Allow your body to relax and recover by taking breaks between projects and tasks. Allow your body and mind to move away from the constant state of stress.
   
   
4. Engage in self-care. Take time for yourself. Take time to do things that you enjoy and that give you meaning. Prioritise sleep, take mindful walks and exercise! A healthy body is a healthy mind.
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5. Leave work at work. Being constantly surrounded by something that puts you in stress / fight or flight mode all day can be overwhelming. Create a safe space for yourself at home where you can relax.

Most importantly, reach out to a mental health professional. If you are in a situation where it is difficult to remove the source of stress, or alter your surroundings, a mental health professional will be able to help you develop skills/mechanisms that you can practise and use to cope.

How To Overcome Depression: 5 Tips

Depression is more challenging to recover from than burnout. It requires specific treatments like therapy or—in severe cases—medication. Here are some tips that can help you overcome depression:
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1. Exercise. Exercise boosts your mood. Exercising regularly can help you to clear your mind, relax and keep a structure to your day. It also can give you a sense of purpose and feelings of worth and productivity. You can start by taking a short walk everyday—even as short as 10 minutes! Over time, you can take on an activity or sport that you can incorporate into a daily routine.
   
   
2. Journaling and mindfulness. A lot of the time, the negative, self-doubting thoughts can take hold of us and circulate in our minds for hours, leading to a downward spiral ending in shame, self-hatred, and guilt. To keep from getting lost in those thoughts, write it down. Keep a journal ready wherein you keep track of those thoughts and get them out of your head. Alternatively practise some mindfulness. Mindfulness is all about being in the here and now, and noticing our thoughts are feelings as they are. Here, we spend time focusing on the present instead of the past or the future. It makes us more aware of the negative thoughts we have, instead of getting lost in them.
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3. Hobbies. Keep practising things you used to like before you started to feel low. Partaking in activities or hobbies you enjoy can boost your mood and give you a sense of purpose and meaning. If you have lost sight of what you used to enjoy, try out something new—something you have always wanted to try.
   
   
4. Sleep well. Lack of sleep can worsen the feelings of depression. It can leave you feeling without energy and lethargic if not done correctly. The emphasis is on sleeping well. Make sure not to sleep too much either. After having the recommended 8-hour dose of sleep, try to get out of bed and do something productive—no matter how small the task may be. If you are having trouble, try practising some of these sleep hygiene tips.
   
   
5. Engage in social activities. Go out for dinner, spend time with your family, or watch a movie with your friends. Spend time with people whose company you enjoy, whose interests match your own. Don’t be afraid to also bring someone else along to do some exercise or to do an activity you both share enjoyment for. Fun, social activities can lift our mood and help us become more active. They can replenish us and provide us with a sense of meaning, purpose, and enjoyment once again.

Final Thoughts

Depression and burnout are certainly related to one another. There are many signs and symptoms that can easily lead you to confuse one for the other. With both, there is a negative state of mind. With depression, however, the negativity is related to various areas of your life and is more often paired with low self-esteem and hopelessness. On the other hand, burnout is about a specific area of your life and is more related to feelings of stress and extreme tiredness.

Knowing the difference between the two is important to know which areas of your life need the most guidance. It is also important to identify the right tools you need in order to overcome either condition. Taking small steps to take care of yourself—on top of seeking professional help—will help you increase your mood and feelings of worth. We hope this article has been helpful and we wish you the best in your journey. Whatever the struggles you are dealing with, please remember, you are not alone. Take care.

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