Burnout vs. Depression: Which One Do You Have?
Key takeaways:
Burnout and major depression have many overlapping symptoms, and it can be hard to tell them apart.
If removing the source of your stress eventually makes you feel better, chances are you’re experiencing burnout rather than depression.
If you have ongoing symptoms of burnout or depression, you may want to seek professional help.
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If getting through your work week feels like a hard slog, you’re not alone. One 2022 workplace survey found that nearly 50% of employees across 11 different countries felt burned out at work. And when you’re burned out, it’s common to feel exhausted, disconnected, and ineffective.
But the truth is, burnout can look and feel a lot like major depression. So, if you’re feeling detached and unhappy, you may be wondering: Could this be depression? Or am I dealing with burnout?
What’s the difference between depression and burnout?
It’s not always easy to tell the difference between depression and burnout. The symptoms can overlap — and both can cause major disruption in your life. But looking at the cause of your symptoms may provide clues about what you’re experiencing.
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Burnout symptoms are typically associated with specific issues that lead to prolonged stress, usually related to work. With burnout, you’re able to identify that work or specific issues at work are the primary reasons you feel so down, exhausted, and unhappy. When you’re able to remove these specific stressors, it may help your burnout symptoms get better over time.
Unlike burnout, depression isn’t usually linked to a specific event or situation (though it can be). And with depression, it typically requires treatment to feel better. Even if you can identify something that triggered your depression, it’s less likely that simply removing the trigger will eventually lead to recovery.
There’s also some research that suggests burnout may lead to more emotional exhaustion and depersonalization compared to depression. Depersonalization is when you feel detached from yourself. Some people describe it as feeling like you’re on the outside looking in. Depersonalization isn’t considered a symptom of depression. But keep in mind you may or may not experience it as part of burnout.
Also keep in mind that major depression is an “official” health condition. This means it has clear symptoms, diagnostic criteria, and treatment. Burnout, on the other hand, isn’t. This means it’s a more loosely defined collection of symptoms.
What are the similarities between depression and burnout?
Here’s how depression and burnout can be similar:
Both can cause physical and mental symptoms.
Both can cause symptoms for weeks, months, or even years.
Both can make it difficult to go about your usual activities such as work, caregiving, or juggling multiple responsibilities.
If untreated, both are linked to other health problems.
Both can potentially be treated with therapy, medications, and life changes.
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What are the symptoms of burnout?
According to the World Health Organization (WHO), burnout has three parts:
Feeling completely exhausted and worn out
Feeling distant or disconnected from your job or having negative thoughts about it
Not doing your job as well as you used to or having problems getting things done
After a while, you can start to have other symptoms from burnout too. These can include:
Irritability
Feeling hopeless
Feeling powerless
Worrying all the time
Feeling badly about yourself
Problems falling asleep or staying asleep
Headaches
Stomachaches
Trouble with your memory
Keep in mind: Burnout can affect many different areas of your life. In this article, we’re mostly focusing on the WHO’s definition of burnout, which is unique to the workplace. But it’s possible for burnout to be caused by other situations, too, like being a caregiver or being in a high-pressure, academic environment.
What are the symptoms of depression?
Similar to burnout, symptoms of depression can get in the way of your daily life. Some of the symptoms — sleep issues, memory trouble, and fatigue — can be the same as burnout.
But remember: Major depression is a diagnosable mental health condition. This means it has specific symptoms, including:
Losing interest in your favorite activities or getting little pleasure out of life
Feeling sad or down most of the time
Eating more or less than you normally do, or losing or gaining a lot of weight
Sleeping too much, or too little, every day
Feeling fatigued
Being very fidgety and restless, or sluggish and lethargic
Feeling guilty, or being hard on yourself
Problems concentrating or making decisions
Thinking about death or having thoughts of suicide
To be diagnosed with depression, you need to have at least five or more of these symptoms for at least 2 weeks.
Quiz: Am I depressed?
Can untreated burnout lead to depression or other health problems?
Yes. Studies suggest that burnout can lead to depression symptoms. It’s also linked to other mental health conditions, such as anxiety disorders and substance use disorders. Burnout can also hurt your relationships both at work and in your personal life.
Burnout can affect your physical health too. The American Psychological Association reports that burnout is associated with:
Heart disease
High cholesterol
Type 2 diabetes
Male infertility
Sleep disorders
How can you manage burnout and depression?
If you’re struggling with burnout, there are things you can do to help yourself feel better. These might include making more time for things you enjoy, taking time out to recharge, or identifying places in your life where you have more control.
Here are some ideas to get you started:
Take breaks. Whether it’s a short break, a vacation, or a longer leave of absence, time away can help you regroup.
Set boundaries. Protect your personal time and give yourself the space needed to recharge and relax. This could be saying no to extra work or taking breaks from technology.
Connect with others. Spending time with people who bring you joy can help boost motivation and improve confidence and self-esteem, as well as prevent burnout.
Try mindfulness. Practicing mindfulness and meditation have been linked to reduced stress, burnout, and depression symptoms.
Exercise. Physical activity can be one of the best ways to decrease stress and boost your mood. Even going for a walk around your neighborhood can help.
Get help. If you’re struggling with burnout or depression, consider talking to a health professional (more on this below).
And keep in mind: In some cases, there’s only so much you can do as an individual. It’s also up to your employer to prevent and manage burnout. In fact, there’s evidence that what your organization does to help with burnout is even more important than what you do on your own.
When to get professional help
If you’re concerned about your symptoms, consider seeking professional help. Talking to a healthcare professional or therapist can help you understand whether you’re dealing with depression, burnout, or something else altogether. And in some cases, medications can help too. It all depends on your experiences and symptoms.
The Substance Abuse and Mental Health Services Administration (SAMHSA) is a great resource to find local mental health professionals. You can also call the National Alliance on Mental Illness (NAMI) HelpLine at 1-800-950-NAMI (6264).
The bottom line
Burnout and depression have overlapping symptoms, including low energy, trouble with sleep, and lack of focus. Despite this overlap, burnout and depression are different. Burnout is typically related to ongoing stress — usually at work — that can often be resolved over time by removing the stressors. On the other hand, major depression is a mental health condition that doesn’t usually have a known cause. You can manage burnout by taking breaks, setting limits, and exercising. And reach out to a mental health professional if you’re concerned about your burnout or depression symptoms.
Why trust our experts?
References
American Psychological Association. (2018). Depersonalization.
Anxiety & Depression Association of America. (2022). Physical activity reduces stress.
Bailey, S. (2006). Burnout harms workers’ physical health through many pathways. American Psychological Association.
Carter, J. S., et al. (2011). Predictors of the first onset of a major depressive episode and changes in depressive symptoms across adolescence: Stress and negative cognitions. Journal of Abnormal Psychology.
Khammissa, R. A. G., et al. (2022). Burnout phenomenon: Neurophysiological factors, clinical features, and aspects of management. Journal of International Medical Research.
Koutsimani, P., et al. (2019). The relationship between burnout, depression, and anxiety: A systematic review and meta-analysis. Frontiers in Psychology.
Microsoft. (2022). Hybrid work is just work. Are we doing it wrong?
National Institute of Mental Health. (2023). Depression.
Salvagioni, D. A. J., et al. (2017). Physical, psychological and occupational consequences of job burnout: A systematic review of prospective studies. PloS One.
Substance Abuse and Mental Health Services Administration. (2022). Addressing burnout in the behavioral health workforce through organizational strategies.
Wenner Moyer, M. (2023). Your body knows you’re burned out. The New York Times.
World Health Organization. (2019). Burn-out an “occupational phenomenon”: International classification of diseases.
For additional resources or to connect with mental health services in your area, call SAMHSA’s National Helpline at 1-800-662-4357. For immediate assistance, call the National Suicide Prevention Lifeline at 988, or text HOME to 741-741 to reach the Crisis Text Line.
