Are You Suffering From Burnout or Depression?

Burnout and depression are both mental health conditions that can cause feelings of exhaustion and low mood. While they share some common symptoms, they also have important differences, including the treatment. Continue reading to learn how to distinguish between them and the best options for treatment.

Differentiating Between Burnout and Depression  

Differentiating burnout and depression is important because while they share similar symptoms, they are not the same. Misdiagnosing burnout vs depression or mistaking one for the other can lead to ineffective treatment. 

Burnout is primarily related to work-related stressors and can often be treated by changing work conditions. On the other hand, depression is a broader mental health condition that affects many aspects of life and usually requires more comprehensive treatment, including counseling, therapy, and/or antidepressant medication. 

Save On Your Depression Medications

What is Burnout?  

The word “burnout” was first used in the 1970s. It was initially restricted to high-stress jobs like physicians and nurses, who often became exhausted and unable to cope with the rigors of their jobs. However, burnout is now a more widely used term that affects anyone from overworked factory workers to business executives and even homemakers. It is increasingly common to hear about someone who got burned out. 

Yet, it is not very clear what burnout is, making it difficult to diagnose. Also, many of the symptoms of burnout can be very similar to depression or other mental or physical health conditions. But it’s important to understand the difference between burnout and depression because the two conditions have different emotional and physical fallouts.

Causes of Burnout

The main cause of burnout is workplace stressors. Potential causes include:

• Long working hours

• Demanding job responsibilities

• Chaotic or high-stress work

• Unmanageable workload

• Deadline pressures

• Lack of support from co-workers or managers

• Poor communication among coworkers

• Unfair treatment in the workplace

• Not enough downtime

• Being unrecognized or unrewarded at work

• Boring or routine work

Risk Factors for Burnout

High-stress jobs are among the major risk factors for burnout. One systematic review and meta-analysis found that during the COVID-19 pandemic, more than 50% of healthcare workers experienced burnout. 

Other risk factors include:

• Type A personality and being hyper-focused on achievements and performance

• Personality traits such as perfectionism or pessimism

• Difficulty maintaining work-life balance

• A competitive workplace with many high-performing co-workers

• High-pressure work environment

• Social or cultural expectations

Symptoms of Burnout  

People suffering from burnout can have both mental and physical symptoms. The three main signs of burnout are:

Exhaustion

Exhaustion includes emotional exhaustion—feeling tired, drained, unable to cope, and without energy. It can also include physical symptoms like pain, bowel problems, etc.

Alienation

People suffering from burnout syndrome often feel alienated from their work and colleagues. Work-related symptoms include depersonalization, cynicism, emotional distance, and disinterest in their work. Anhedonia (decreased ability to experience pleasure and reduced interest in activities) can also be present.

Poor Performance

Burnout often reduces performance at work and home. Signs and symptoms can include the inability to complete tasks, listlessness, lack of interest, and difficulty concentrating.

Types of Burnout 

There are four main types of burnout:

• Overload burnout due to high workloads. 

• Under-challenged burnout due to underappreciation or boredom at work.

• Neglect burnout due to lack of managerial or coworker support. 

• Habitual burnout due to chronic physical and mental fatigue. 

What Are The 5 Stages of Burnout?

Burnout can look different in different people. However, experts have identified five common stages that people experiencing burnout go through. 

Stage 1

The honeymoon phase is when energy and commitment are high, for example, when starting a new job. It is important to recognize stress at this stage and start taking steps to cope with it in a healthy manner to prevent burnout syndrome from progressing.

Stage 2

The next stage of burnout syndrome is when stress makes an appearance. Symptoms can include anxiety, inability to focus, irritability, lack of motivation, sleep disturbance, and fatigue, among others.

Stage 3

Without appropriate mental health care, burnout may progress to the chronic stage, characterized by emotions like anger, apathy, cynicism, and resentfulness. Many people turn to drugs or alcohol during this stage of burnout.

Stage 4

In the fourth stage, burnout becomes well-established, with a range of emotional and physical symptoms. These include feelings of emptiness, self-doubt, social isolation, and general pessimism.

Stage 5

The final stage of burnout is called habitual burnout. It involves physical and emotional symptoms, including fatigue, sadness, and depression, which become firmly embedded in the affected person’s everyday life. 

What is Depression?  

Depression is a mental health condition that causes a persistent low mood and loss of interest in activities. It can affect a person's thoughts, feelings, and ability to perform daily tasks. Depression can last for weeks or months and is different from mood swings or normal concerns about life stressors. 

Causes of Depression

Scientists have not identified the exact cause of depression. We don’t know why some people develop depression while others do not. But we know that several factors contribute to depression, including:

• Changes in brain chemistry. An imbalance in natural chemicals in the brain called neurotransmitters (dopamine and serotonin) plays a role in depression. 

• Genetics also influences depressive symptoms. Those who have a close relative (parent or sibling) with depression are up to three times more likely to experience depression themselves. However, many people who don’t have a family history of depression develop the condition. 

Risk Factors for Depression

• Experiencing stressful life events such as the death of a loved one, divorce, abuse, trauma, isolation, or natural disasters. 

• Chronic medical conditions such as chronic pain or diabetes.

• Side effects of certain medications. 

• Substance use, including alcohol abuse.

Symptoms of Depression  

Depression can cause both mental and physical symptoms. These symptoms can vary widely from person to person and range in severity. Common symptoms of depression include: 

• Feelings of sadness, worthlessness, hopelessness, or excessive worry

• Anhedonia (inability to experience pleasure or enjoy things that previously brought joy)

• Frustration or irritability

• Thoughts of self-harm or suicide

• Changes in appetite.

• Weight gain or weight loss.

• Trouble sleeping, including insomnia (sleeping too little) or hypersomnia (sleeping excessively)

• Low energy

• Fatigue

• Trouble concentrating

• Forgetfulness

• Physical symptoms like headache or stomach ache 

• Sexual problems

Key Differences Between Burnout and Depression  

Depression is characterized by feelings of hopelessness, sadness, and poor self-esteem. There can also be suicidal thoughts or thoughts of self-harm associated with depression. 

Burnout is exhaustion, alienation, and reduced performance at work. One of the symptoms of burnout can be depression. However, not every person with burnout has depression. However, people who are suffering from burnout are at higher risk of developing depression.

Some symptoms of burnout can also be due to depression, including feeling sad or down, reduced work performance, and extreme exhaustion. For this reason, it is important not to make a self-diagnosis of burnout and try to treat it yourself. A mental health professional is the best person to tell the difference between depression and burnout and advise the proper treatment. 

For example, if it is purely burnout, some extended time away from work in a relaxing environment may be the appropriate treatment. However, if a person’s symptoms point more towards depression, the treatment will be very different, including medications and behavioral therapy. 

Impact on Daily Life  

Both burnout and depression can negatively impact daily life and mental well-being. But while burnout symptoms are typically centered around a person’s work, depression symptoms can affect all areas of a person’s life, including work.

Psychological vs. Physical Manifestations  

Psychological manifestations of burnout include depersonalization and alienation from colleagues, while those with depression typically experience certain symptoms such as sadness, hopelessness, and worthlessness.

Physical manifestations of burnout include feeling drained or fatigued and symptoms such as pain and changes in bowel habits. At the same time, depression can cause changes in appetite and sleep patterns and other physical complaints such as low energy.

Managing and Treating Burnout 

How Is Burnout Diagnosed?

There is no standard definition of burnout. Doctors sometimes use a questionnaire called the Maslach Burnout Inventory to determine whether burnout is causing a person’s symptoms. 

We do not recommend relying on online questionnaires to self-diagnose burnout. This is because, as noted, the symptoms of burnout can often be very similar to other conditions like depression and anxiety or chronic fatigue syndrome. Certain medical conditions or side effects of medications can also mimic the exhaustion and fatigue caused by burnout. 

A doctor will consider other possible causes for your symptoms before zeroing in on a diagnosis of burnout vs depression or something else.

Seeking Professional Help

Undiagnosed and untreated burnout can lead to a range of health and psychosocial complications. Studies have shown that prolonged burnout increases the risk of mental health problems like depression, anxiety, and suicidal thoughts, as well as physical health issues like heart disease, high blood pressure, type 2 diabetes, a weakened immune system, chronic fatigue, digestive problems, insomnia, and substance abuse. In addition, burnout can result in career setbacks due to impaired job performance. It can also cause relationship difficulties.

Effective Management and Treatment Options for Burnout

If depression has been ruled out and you are diagnosed with occupational burnout, your mental health professional will guide you in overcoming the problem. Some of the steps you may be advised to take include:

• Taking regular breaks, especially during large and stressful projects, relieves your mind and body from constant stress. This includes practicing self-compassion and empathy and not pushing yourself beyond your limits. When you feel overwhelmed, take a step back and engage in a relaxing activity such as yoga, tai chi, or meditation.

• Delegating responsibilities to colleagues, using all available resources, and not trying to do it all yourself.

• Setting boundaries means leaving work at work and learning to switch off from work pressure while relaxing with family and friends. This includes avoiding constantly checking emails or answering calls during off hours. It also includes learning to say no to new responsibilities when you already have enough on your plate.

Managing and Treating Depression

How is Depression Diagnosed?

Mental health professionals make a diagnosis of depression based on your symptoms, medical history, and mental health history. Specific types of depression can be diagnosed based on circumstances, for example, postpartum depression or seasonal affective disorder. Your healthcare provider will give you a diagnosis of depression if you have at least five depression symptoms nearly all day, every day, for at least two weeks.

Seeking Professional Help

It’s important to seek professional help from a mental health care provider as soon as possible if you are experiencing depression symptoms. Undiagnosed and untreated depression can take a serious toll on your mental and physical health. Complications can include suicidal thoughts, substance abuse, family conflict, and decreased work performance.

Effective Management and Treatment Options for Depression

The two main treatment options for depression are psychotherapy (talk therapy) and antidepressant drugs. Psychotherapy modalities such as cognitive behavioral therapy (CBT) help you identify and change negative thoughts and behaviors. Prescription antidepressants can help regulate brain chemistry and reduce depression symptoms.

Preventive Measures and Recovery  

Preventing Burnout  

Here are some tips to prevent burnout: 

• Change your attitude about your job. It’s not always possible to change the work you do, but you can change how you approach it. Find value in your work and reevaluate your priorities. 

• Set boundaries. Learn to say no and designate responsibilities. A key reason for burnout is work overload. 

• Create a work-life balance. When you’re not working, remove yourself from work stressors by completely disconnecting from technology. Take vacations when you can. Spend time on hobbies and with family and friends.

• Seek professional help. It’s important to manage work-related stress before you develop full-blown burnout.

Steps Towards Recovery  

Here are the steps toward recovery from burnout:

• Recognize the problem. Realizing you have burnout is the first step towards recovery.

• Prioritize your physical and mental health. Remove yourself from sources of stress as much as possible. Take a vacation if you can, or just a day off to get a break. Eat healthy, start exercising, and get enough sleep. 

• Evaluate what caused burnout and reexamine your values and priorities. 

• Make changes, such as exploring other job opportunities or getting help with caregiving for a family member. 

Lifestyle Changes for Mental Well-Being

Healthcare professionals recommend the following lifestyle changes to promote mental well-being:

• Eat healthy. Unhealthy foods can cause low energy, sluggishness, and weight gain. Healthy eating and regular exercise boost energy and mood. 

• Schedule time for physical activity every day. Exercise releases mood-boosting chemicals in the brain.

• Avoid alcohol, caffeine, and nicotine. Alcohol can cause depression and low mood. Stimulants like caffeine and nicotine can also affect your mood. 

• Engage with friends, family members, and coworkers who bring positive energy to your life. Avoid interactions with negative people. 

Frequently Asked Questions

Is Burnout A Mental Illness?

Burnout is not considered a mental illness as such. However, it is considered a mental health issue characterized by physical and emotional exhaustion, reduced performance in the workplace, and inability to cope with the usual stressors of work. 

Where To Go To Recover From Burnout?

Taking extended time away from work in a relaxing environment can be an effective remedy for burnout. It can distance you from your stressors, allow you to focus on your health, and give you a chance to reevaluate your values and goals and explore alternative opportunities and career paths. 

To recover from burnout, consider destinations that offer wellness retreats focused on activities like meditation, yoga, spa treatments, and immersion in nature. Popular options include beach destinations in tropical locations like the Caribbean Islands, mountain retreats in Montana, Colorado, and the Rockies, and secluded forest or lake retreats in the Catskills or Lake Tahoe. If you are active, you can also explore adventure-based retreats that offer activities like hiking, horseriding, or kayaking. 

Is Burnout The Same Thing As Depression?

Burnout is not the same thing as depression, but many of the symptoms of burnout and depression can overlap. The treatment for depression vs burnout is different. For this reason, it is important to get a professional diagnosis. A mental health professional can figure out if you have burnout or depression and recommend appropriate management.

What Is The Difference Between Exhaustion and Burnout?

Exhaustion refers to feeling physically or emotionally fatigued. Rest and sleep can relieve simple exhaustion. Burnout is a more serious condition with a broader impact. It has three dimensions, one of which is exhaustion. People with full burnout experience chronic exhaustion, chronic cynicism, social withdrawal, and professional inefficiency. These three core symptoms of burnout can be present in varying combinations and severity.