Burnout vs Depression: How to Tell the Difference and Find Relief

And you can experience burnout and depression at the same time. “Given the impact of Covid, given racism as a public health crisis in this country, it’s important that we keep this combination in mind,” said Dr. Neal Barnett.

What to do when you think you’re burned out

Taking a mental health day or a “sad day” from work can help you relieve your symptoms if you are able. If you’re constantly feeling burned out, you might want to consider a career change — which is easier said than done, admitted Dr. gold one. “Being able to say, ‘This is a bad place to work, that’s it, I’m quitting,’ is a privilege beyond privilege,” she said. There are also smaller ways to set limits, like turning off notifications from your work email or Slack at specific times. If there’s a meeting you’re constantly dreading going to, try blocking out five or 10 minutes right after it to do something that can help you relax, suggested Dr. gold before. “Being able to have some control prevents burnout,” she said.

You can also try to highlight the elements of your job that you find meaningful. Maybe that means mentoring a younger colleague, said Dr. Gold, or offering to offload responsibilities you don’t enjoy to a colleague to help them with a project you’re more interested in.

Exercise can help relieve work-related tension, as can a few minutes to relax — without your phone, Dr. bennett “When you’re at a computer for your job and then you’re on your phone while you commute and then come home and watch the Netflix series you’re into — all of that is stimulation,” she said. Your brain needs a break so it can deal with stress — which means getting away from screens, but also allowing yourself a few moments of quiet to sit with your thoughts free of distractions.

If you’re struggling with burnout, you should talk to a mental health professional.

What to do if you think you are depressed

Contact a mental health provider who can help you develop a plan to treat and manage your symptoms.

In the meantime, start small and simple. If you tell yourself to walk five minutes, you’ll probably walk longer, said Dr. Gold. “But when you’re exhausted and sad, it’s hard to force yourself to do anything.” Leaving the house won’t relieve all of your symptoms, but any kind of exercise can help you feel a little bit better, she said.

You can write down coping mechanisms that have been helpful to you — call a friend or go for a quick run — and keep the list on your desk or dresser for when you need it. Pay attention to what works for you, said Dr. Gold. “If you don’t like mindfulness, don’t force it,” she said. “Do the things that actually help you feel better in the moments when you’re feeling down.”