Burnout vs. Depression and When to Seek Support 

Author: Kathryn Lodwick-Jones

 

Understanding Work Burnout

Burnout is a form of chronic work stress defined by the World Health Organization as “feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and reduced professional efficacy”.  Burnout is typically caused by a combination of individual, workplace, and societal factors. To better understand burnout, we first have to identify what are the main causes and contributors–then we can explore how to address and reduce its impacts.

 

Causes  and Impacts of Burnout

Some of the most common causes of burnout are carrying an excessive workload, poor work-life balance, a lack of support, unclear or unrealistic expectations, over-commitment and perfectionism, economic uncertainty and job insecurity, and external factors like family and health stress. Research has also shown that a lack of clear organizational leadership, low morale at work, and unsustainable working hours and conditions also contribute. Experiencing burnout, even in the short term, can result in both detrimental emotional and physical consequences including the following symptoms:

• Emotional exhaustion
• Feeling detached or cynical
• Reduced feelings of accomplishment
• Reduced productivity

The Cycle of Burnout and Health

The relationship between burnout and physical and mental health can be cyclical. For example, chronic fatigue from burnout can disrupt sleep, which in turn worsens mood and mental health, making it even harder to recover. Similarly, stress-induced physical symptoms like headaches or digestive issues can make it more difficult to concentrate or perform well at work, exacerbating burnout symptoms. Addressing burnout requires taking a holistic approach to well-being—balancing mental health strategies, physical recovery, and lifestyle adjustments to break this cycle and promote healing.

The Burnout vs. Depression Conundrum

At face value, the symptoms of burnout and depression appear similar. However, it’s important to understand the differences to better track your symptoms, take care of yourself, and address concerns more effectively to know when to reach out for help. Common symptoms of depression can look like:

• Persistent low mood
• Loss of interest or pleasure
• Changes in function like worsening sleep, appetite, and energy levels
• Feelings of guilt, worthlessness, or hopelessness

 

Both burnout and depression share in reduced productivity, strain on relationships, and potentially decreased quality of life. The key difference is burnout is typically tied to aspects of work or other specific stressors, while depression can occur in any aspect of life. It’s also important to note that pervasive and unaddressed burnout can result in depression.

 

How to Address and Prevent Burnout

• Set realistic work expectations
• Identify and honor your capacity and boundaries
• Advocate for your needs
• Incorporate breaks and rest when possible
• Engage in both self-care and community care 
• Limit excessive news and social media consumption
• Set clear and realistic goals for the future

 

How Can Therapy Help Manage Burnout

Seeking support from professionals, practicing relaxation techniques, and setting boundaries at work are all crucial steps in recovery. Therapy can be a part of this journey and may help in the following ways:

• Explore sources of stress and root causes of burnout
• Uncover deeper, underlying issues such as perfectionism, chronic overwork, or a fear of failure that might be driving burnout. Addressing these root causes can help you take a more mindful approach to work and life
• Reduce stress through Mindfulness and Relaxation Techniques
• Learn how to set boundaries and manage expectations like learning to say no, delegating, and addressing perfectionism

How Can Therapy Help Manage Symptoms of Depression

• Develop adaptive coping mechanisms and learn to better manage challenging emotions
• Improve self-compassion and build resilience
• Challenge negative thought patterns and develop a more adaptive view of yourself
•  Enhance Work-Life Balance
• Identify self-care practices and community care opportunities
• Improve relationships and foster nurturing social connections
• Creating a sustainable Work-Life Balance by practicing boundary and goal-setting
• Learn and practice communication skills
• Receive ongoing emotional support and an un-biased perspective

When to Seek Help

You don’t have to wait until you want to quit your job to seek professional support. If you are emotionally exhausted, struggling with motivation, feel detached from work, have a hard time managing your emotions, or are experiencing stress headaches or poor sleep, don’t hesitate to speak with your primary care provider or pursue therapy to address your symptoms of burnout.

If you are experiencing persistent low mood, a loss of interest or pleasure, persistent fatigue, changes to sleep quality and appetite, and increased feelings of worthlessness or hopelessness don’t hesitate to reach out for support. Therapy can be an essential tool to manage burnout and depression to address both the psychological and emotional aspects. A mental health procession can help you better understand your challenges, improve coping strategies, and reduce recurrences.

 

Equilibria is a group of licensed mental health professionals in Pennsylvania and New Jersey with multiple specialties to serve all aspects of our diverse community’s mental, emotional, and behavioral needs. We provide in person and telehealth services to individuals of all ages, families, and those in relationships. Click here to schedule an appointment today.