We’ve all been there—wiped out, running on fumes, and wondering, Is this just stress, or is it something more? When life starts feeling like a never-ending to-do list, it’s easy to brush off exhaustion as just part of the grind. But if you’re constantly feeling drained, unmotivated, and emotionally tapped out, it might be time to figure out what’s really going on. Are you just burnt out, or are you dealing with something deeper, like depression? Let’s break it down.
What Is Burnout?
Burnout isn’t a formal diagnosis, but it’s real. Burnout may also look a lot like depression, but they do have different responses. It’s that overwhelming mental and physical exhaustion that comes from pushing yourself too hard for too long—especially in high-stress jobs like teaching, nursing, social work, or anything where you’re constantly responsible for others. But what does it feel like?
- Feeling cynical, irritable, or resentful
- A lack of motivation (but still wishing you had it)
- Trouble focusing or making decisions
- Feeling like nothing you do is enough
- Exhaustion that doesn’t go away with rest
It doesn’t just happen at work either. Caregiving, never-ending responsibilities, or even just trying to keep up with life can leave you feeling completely depleted.
What is Depression?
Unlike burnout, depression is a diagnosable mental health condition. It doesn’t always have a clear cause and can show up even when everything in life seems “fine.” It’s more than just feeling exhausted—it’s a deep, persistent sadness or emptiness that lingers, no matter what you do.
- Losing interest in things you used to enjoy
- Feeling hopeless, numb, or like nothing matters
- Too much or too little sleep or waking up in the middle of the night.
- Difficulty concentrating or remembering things
Thoughts of self-harm or suicide (if this is you, please reach out for help immediately—support is available)
How to Tell the Difference Between Depression and Burnout
Here’s a simple test: Think of a hobby or activity that usually makes you happy.
- If you still want to do it but feel too exhausted, you’re probably burnt out
- If you don’t care about it at all anymore, that could be depression. (This is called anhedonia—the loss of pleasure in things you once loved.)
Burnout is often tied to work or specific stressors, vocation, or routine duties. Depression, on the other hand, affects everything, no matter what’s going on in your life.
What to Do If You’re Feeling Burnt Out
If burnout is hitting hard, don’t ignore it. Try these steps to reset:
Take a mental health day
Step away from work, even if it’s just for a short break. Giving yourself permission to rest isn’t lazy, it’s necessary to recharge and prevent long-term exhaustion. Use the time to do things that bring you peace, whether that’s reading, catching up on sleep, or just doing nothing at all.
Unplug from screens
Social media and endless news updates won’t help. The constant stream of information can add to stress and make it harder to truly relax, so give yourself a break from the noise. Instead, try something calming, like journaling, listening to music, or simply enjoying a quiet moment without distractions.
Move your body
Taking a quick walk or sitting outside for some fresh air can do wonders. When you exercise, you releases endorphins, which almost instantly help boost your mood and ease the stress, even if you don’t feel like moving at first. If you’re overwhelmed, start small—stretching, yoga, or even pacing around the house can make a difference.
Eat something nutritious
Your body needs fuel, not just caffeine. Skipping meals or relying on sugar and coffee can make burnout worse by causing energy crashes and irritability. Try for a balanced meal with protein, healthy fats, and fiber to keep you feeling stable and energized.
Shift your mindset
Write down one positive thing about your job or routine. Small shifts add up. Even if work feels unbearable right now, focusing on what you can control—like taking breaks, setting boundaries, or finding one enjoyable part of your day—can help shift your perspective and make things feel more manageable.
What to Do If You Think You’re Depressed
Depression isn’t something to battle alone. If you’re struggling, taking steps to help yourself is crucial.
Talk to someone
If it’s a trusted friend, family member, or therapist at your school, talking it out can help.
Get moving
Even going for a 10-minute walk can change your mood. Put your headphones in and get a quick workout at the gym. Just moving can make all the difference in the moment, and help kickstart the long term change.
Reach out for professional help
Therapy isn’t just for “serious” problems—it’s for anyone who wants to feel better. Evolve Counseling uses CBT as their most trusted and tested form of therapy to help individuals change their train of thought and come out feeling more positive about their outlook.
You’re Not Alone
Whether it’s burnout or depression, you don’t have to figure this out by yourself. If you’re in Colorado, Evolve Counseling Fort Collins is here to help.
Lindsey Phillips, LPC, and Ben Smith, LPC , are experienced therapists in Fort Collins who work with adults, college students, and teens (16+). Their goal is to help you navigate anxiety, depression, and life’s challenges in a way that makes sense for you.
If you’re ready to take that first step, reach out today. Because no matter how overwhelming things feel right now, you don’t have to go through it alone.
