Managing Burnout When You’re Depressed
Are you dealing with depression and burnout? Are you feeling physical and mental exhaustion, and find it really difficult to get back on track? Do you no longer find things you previously enjoyed to be fun? You could be depressed or burnt out, or both.
What is the difference between depression and burnout?
One big difference between depression and burnout is the one is a clinical diagnosis and another is not. Burnout has been most commonly associated with workplace psychology, and is now being seen in other areas such as parental burnout, when caregivers feel chronically exhausted. Depression is often more generalized and burnout is often associated to one source. Another big difference is people with depression have anhedonia, the inability to enjoy activities, and burnout is usually linked to people not having the energy to enjoy.
What are the similarities between depression and burnout?
Sleep, is a common denominator with both depression and burnout, people may sleep too much or too little which may lead to issues with focus. Another is isolation, individuals with depression and/or burnout may feel it takes too much energy to socialize, eat or even shower.
What are key signs of burnout?
• Forgetfulness and difficulty concentrating
• Losing sight of yourself and your goals
• Difficulty being present with loved ones
• Difficulty managing relationships
• Diminished pride in your work
• Unexplained fatigue, muscle tension, pain and insomnia
What are some ways to minimize depressive symptoms and tackle burnout?
Find the Source
It’s very hard to make changes when you don’t know the source. Burnout if often job-related but can also show up with school, dealing with relationships and/or caring for a loved one. Try to narrow down which area in life you feel the most exhaustion to then be able to make adequate changes.
Implement Immediate Changes
Try to start to evaluate your existing commitments and consider canceling or rescheduling. It is imperative to start lightening the load where possible to begin to feel relief.
Connect With People You Trust
When feeling depressed and burnout, it can be overwhelming to figure out what to do, so involving loved ones, colleagues or a therapist can be helpful in identifying potential solutions.
Take Back Control
Depression and burnout have the ability to make you feel powerless, so it's important to make an effort to start to regain control. Some strategies to do so may include:
Prioritize all your time and energy and decide which tasks are most important.
Delegate. Sometimes, if you have more tasks than you can handle, pass some off to someone you trust to lighten your load.
Be firm about Your Needs. Talk to others about the support you need in order to take care of your health and manage your tasks.
Practice Self-Compassion. Remember to love yourself, when feeling burnout or depressed, feelings of failure and loss or purpose may arise so self-compassion is vital in order to remind yourself of your overall worth and abilities. Positive affirmations and meditation can be great tools to express self-compassion and self-kindness.
Pay Attention to Your Needs. Focus on your basic needs – hydration, rest and nutrition. Water, sleep and a proper diet can go a long way to help rebuild energy. These three components can help fuel you to accomplish much needed tasks.
Do More of What Make You Happy. Severe burnout or severe depression can make it impossible to remember what you once used to enjoy. So, build on the small pleasures that still bring you joy such as – a walk outside, reading a book, watching a show, talking to a friend, etc.
Recovering from depression and burnout can seem impossible, but it can be done with the proper supports. If you’re looking for more tips and tricks of managing burnout and depression, feel free to contact us.