You’re exhausted, unmotivated and completely drained. But is this depression or are you burnt out? Understanding the difference is the key to finally feeling like yourself again.
Both depression and burn out share a number of common symptoms. Emotionally, you may feel disconnected, low in motivation and unable to cope. Physical symptoms can include headaches, tiredness and stomach problems. At work you may find it hard to focus and make decisions. You might be withdrawing from your social networks, too.
Finding the cause of your feelings should help you work out whether depression or burnout is the problem.
Burnout is directly caused by specific situations, such as the workplace, caring for someone with chronic disabilities or illness or the burden of financial responsibilities. As stressful and overwhelming as these experiences are, you will still find joy in other areas of life, such as socialising and hobbies. These periods of time away from the trigger are restorative.
In contrast, depression is not caused by an external trigger. Depression spans all areas of life and clients often report they find no joy in activities that previously brought them happiness. Even periods of rest do not bring relief.
How do you see yourself?
Clients experiencing burnout are able to acknowledge their self worth and tend to understand that their issues relate to specific measures, such as productivity or performance at work. Clients who are depressed tend to experience very low self worth and have more general feelings of worthlessness across all aspects of their lives.
What next?
If you suspect you are burnt out:
- See your GP
- Engage with a therapist
- Enforce work/home boundaries
- Talk with a supportive colleague at work
- Reach out to your line manager or HR department at work
- Prioritise your lunch break and use it to take a walk
- Plan healthy lunches and keep hydrated
- Consider replacing social media with reading a book
- Do some simple stretching
- Exercise, to improve quality of sleep at night
Many people swear by the 42% Rule: spend 42% of your day resting your body and brain. Don’t be put off by the maths! 42% of a 24-hour day is around 10 hours, which equates to:
- 8 hours sleeping
- 30 minutes spent talking with your support network
- 30 minutes of exercise
- 30 minutes of mindful eating
- 30 minute wild card to do whatever restorative activity you wish
If you feel you may be depressed:
- See your GP
- Engage with a therapist
- Spend time with family and friends
- Consider exercise
- Reduce alcohol intake
- Consider quitting smoking
- Eat healthily
- Consider reading a self-help book
- Join a local support group
Remember, seeking professional help is a strength, not a weakness. It can be the first step to resolving your challenges, taking control of your life and feeling like yourself again.