I’ve had conversations with readers, friends and clients who worry: “Is this burnout, or could it be depression?” It’s a heavy, confusing space to be in—symptoms overlap, life is messy, and getting the right support can feel overwhelming. I want to offer clear, practical guidance that helps you tell the difference, and know when to seek help.
Why this matters
Understanding whether you’re facing burnout or depression matters because it shapes how you might respond and who can help. While both can leave you exhausted, withdrawn and struggling to function, the root causes, typical courses, and most helpful interventions often differ. That said, they can also occur together—and either one deserves care.
How I think about burnout vs depression
In my work I keep a simple distinction in mind: I see burnout as an exhaustion tied mainly to chronic stress in a particular sphere of life (usually work, caregiving, or study), and depression as a broader mood disorder that affects many areas of life and tends to include pervasive low mood, loss of interest, and physical symptoms that can be present even when stressors are reduced.
That doesn’t mean burnout is “just stress” or that depression is only chemical. Both are real, both are influenced by life circumstances and biology, and both deserve compassionate, practical responses.
Key differences to look for
| Burnout | Depression | |
|---|---|---|
| Primary trigger | Chronic, unrelenting stress related to work/role or caregiving | No single trigger required; can follow loss, trauma, or arise without clear external cause |
| Mood | Emotional exhaustion, cynicism or detachment specifically about the stress source | Persistent low mood, sadness, emptiness or hopelessness across contexts |
| Motivation | Reduced motivation specifically for the draining domain but may still enjoy other activities | Loss of interest or pleasure (anhedonia) in most or all activities |
| Physical symptoms | Fatigue, sleep disruption, headaches, GI issues often tied to stress response | Sleep or appetite changes, slowed movement or agitation, persistent fatigue |
| Response to time away | Symptoms often improve significantly with rest, boundary changes or a break | Symptoms may persist despite rest and require targeted treatment |
Common signs of burnout
- Emotional exhaustion: You feel drained each day and can’t recharge with your usual routines.
- Cynicism or detachment: You find yourself unfazed, irritable, or indifferent about work or roles you used to care about.
- Reduced performance: Tasks take longer, concentration slips, and you make more mistakes.
- Physical complaints: Headaches, muscle tension, digestive issues or sleep that doesn’t refresh you.
- Boundaries blurred: You’re constantly “on,” unable to switch off from demands.
Common signs of depression
- Pervasive low mood: A persistent sense of sadness, emptiness or hopelessness most days.
- Anhedonia: Things that used to bring pleasure—hobbies, social time, food—no longer do.
- Changes in sleep or appetite: Sleeping too much or too little; notable weight loss or gain.
- Low energy and slowed thinking: Simple decisions feel impossible; movement and speech may slow down.
- Guilt or worthlessness: Harsh self-criticism and pervasive feelings of inadequacy.
- Suicidal thoughts: Any thoughts of harming yourself require immediate help.
Things that help tell the difference
When I’m trying to understand what’s going on—whether in myself or with a client—I ask gentle, concrete questions:
- Is the exhaustion tied mainly to one domain (e.g., a job or caregiving role)? If so, burnout is more likely.
- Do you still enjoy, or at least feel interested in, things outside the stress source? If yes, that points toward burnout.
- Has this been going on for weeks versus months? Depression typically involves a longer duration of pervasive low mood.
- Have you tried rest, boundary changes or a short break—did symptoms lift? If they did, burnout is a strong contender.
- Are cognitive symptoms like slowed thinking or persistent self-loathing present regardless of environment? That suggests depression.
Practical steps you can try right away
Whether you suspect burnout, depression, or both, there are practical support steps that can help while you sort things out:
- Create small boundaries: Try a 24–48 hour mini detox from work emails or social obligations and observe if things shift.
- Prioritise rest that actually rests: Instead of scrolling, plan gentle activities—walking outside, reading, a warm bath, or a short guided meditation (I like the Headspace or Calm apps for brief practices).
- Nutrition and movement: Simple, regular meals and short, gentle movement sessions (10–20 minutes) can stabilise energy.
- Talk to someone: Share how you’re feeling with a trusted friend, colleague or family member. External perspective can help you see patterns.
- Write it out: A short daily log of sleep, mood and stressors helps you notice whether symptoms tie to specific situations.
When to seek professional help
I err on the side of caution: reach out sooner rather than later if you notice any of the following.
- Symptoms are severe or worsening: You struggle to get through daily tasks, care for yourself, or your relationships are affected.
- Symptoms persist despite rest and boundary changes: If time off or adjustments don’t help, consider an assessment for depression.
- Physical symptoms are intense: Ongoing sleep disruption, appetite loss or significant weight change, or new pains should be checked by a GP.
- You have thoughts of harming yourself: This is an emergency—contact local crisis services, your GP immediately, or call emergency numbers. In the UK, Samaritans are available 24/7 at 116 123.
- You want treatment options: A GP, psychiatrist or psychologist can discuss therapy (like CBT or behavioural activation), medication, or combined approaches.
What help looks like
Burnout-focused support often involves:
- Workplace changes and realistic boundary-setting
- Short-term rest and graded return to activity
- Skills for stress management and emotion regulation (mindfulness, paced breathing)
Depression treatment commonly includes:
- Therapy (CBT, interpersonal therapy, behavioural activation)
- Antidepressant medication when appropriate
- Lifestyle adjustments and ongoing support networks
Overlap and caution
Remember: burnout can lead to depression, and depression can make it harder to handle stress, so the two can feed into each other. If you’re seeing a combination of symptoms, a medical or mental health professional can help untangle things and create a personalised plan.
If you’re in the UK and not sure where to start, your GP is a good first step. They can assess physical causes, refer you to IAPT (Improving Access to Psychological Therapies) services, or prescribe medication if needed. If you prefer private options, many therapists offer initial consultations and some companies like BetterHelp or local counselling services have flexible online options.
I want to leave you with a simple practical test I offer to clients: give yourself a clear, compassionate two-week experiment of focused boundary-setting and restorative routines—no guilt, just observation. Track mood, energy and enjoyment. If things improve significantly, burnout might be the main issue. If low mood, loss of interest, or cognitive symptoms persist, get in touch with a professional for a fuller assessment.
