Depression or Burnout? What’s the Difference — and What to Do Next
Also see my Depression page.
It’s easy to confuse burnout with depression—or to downplay depression as “just burnout.” Both can leave you drained, unmotivated, and disconnected from yourself and others. But they’re not the same, and understanding the difference can help you take a more effective next step toward feeling like yourself again.
In my therapy practice here in Philadelphia, I see many shades of depression. But two stand out as especially common:
Major Depressive Disorder (MDD) — a pervasive and often debilitating form of depression.
Adjustment-related depression — often triggered by life stress, with burnout being one of its most recognizable forms.
In this post, I’ll explain how these two types of depression differ, how they overlap, and what you can do—gently and at your own pace—to begin feeling better.
What Is Major Depressive Disorder?
Major Depressive Disorder (MDD) is a clinical diagnosis that goes beyond sadness or a bad week. It often affects how you think, feel, sleep, eat, relate to others, and function at work or school. Many people with MDD find themselves withdrawing from things they used to enjoy or feeling hopeless even when “nothing is wrong on paper.”
To meet the diagnostic criteria, symptoms must be present for at least two weeks and represent a change from your usual level of functioning. But in reality, MDD can stretch on for months—or even years—without support.
Common Symptoms of Major Depression
You may meet criteria for MDD if you experience at least five of the following, with one being either depressed mood or loss of interest or pleasure:
Persistent feelings of sadness, emptiness, or hopelessness
Loss of interest or pleasure in activities you once enjoyed
Changes in appetite or significant weight loss/gain
Difficulty sleeping or sleeping excessively
Low energy or fatigue that doesn’t go away with rest
Feelings of hopelessness or dread
Thoughts of death or suicide
MDD can affect anyone—regardless of age, background, or life circumstances. It’s not a character flaw or a matter of “trying harder.” Many people benefit from a combination of therapy and medication, and the earlier you seek help, the easier it often is to treat.
Burnout: The Emotional Weight of Prolonged Stress
Burnout is not a formal mental health diagnosis, but that doesn’t mean it’s any less real. It’s a state of emotional and physical exhaustion caused by chronic, unrelenting stress—usually tied to caregiving, work demands, or personal responsibilities that feel overwhelming and unending.
In many clients, burnout presents as a form of Adjustment Disorder with Depressed Mood: your symptoms may not meet the threshold for Major Depression, but they’re directly connected to a specific external stressor and are still very painful. Burnout often manifests as one or several of the following:
Emotional exhaustion or numbness, even after rest
Apathy, reduced motivation, or lack of productivity
Detachment from work, caregiving, or daily roles
Difficulty coping with everyday stressors
Sleep disruption (insomnia or waking unrefreshed)
Physical symptoms like headaches, stomach issues, or muscle tension
Withdrawal from social life or formerly enjoyable activities
A sense of futility (“What’s the point?”)
People with burnout often say, “I used to love this work,” or “I just don’t feel like myself anymore.” Unlike MDD, burnout tends to be more situationally bound, but it can still feel overwhelming—and if left untreated, it can evolve into a more entrenched depression.
NIH estimates that over 8% of Americans suffer from depression
Other Types of Depression You Might Recognize
While MDD and burnout are especially common, other forms of depression also show up in therapy. Here are a few:
Bipolar Depression – Depressive episodes that occur alongside periods of mania or hypomania
Seasonal Affective Disorder (SAD) – Depression tied to changes in daylight, often worsening in fall/winter
Peripartum/Postpartum Depression – Depression during or after pregnancy, often accompanied by guilt or disconnection
Existential Depression – A sense of emptiness or loss of purpose, especially during major life transitions or identity shifts
What Next? Steps Toward Relief
If you’re feeling off, low, or just not like yourself, you don’t need to make a big move right away. Here are a few low-pressure ways to begin checking in with yourself:
Revisit the basics — How are your sleep, nutrition, and movement habits? Even small improvements in these areas can lift your mood.
Talk to someone you trust — Sometimes saying things out loud helps you understand them better.
Check in with your PCP — A primary care provider can rule out medical issues and help you take the next step.
Consider therapy — Even a consultation can help clarify what’s going on and whether therapy could be a good fit.
How Therapy Can Help
Therapy creates space to understand what you’re feeling, why it’s happening, and what steps you can take to feel better. Whether you’re navigating major depression, burnout, or something in between, therapy offers a chance to slow down, reflect, and reconnect with your sense of agency.
At Philadelphia Talk Therapy, I use evidence-based approaches tailored to your symptoms, preferences, and goals. These include:
Behavioral Activation (BA): Helps rebuild momentum by focusing on small, manageable actions that align with your values. BA is especially useful when you're feeling stuck or unmotivated.
Cognitive Behavioral Therapy (CBT): Teaches you to recognize and reframe negative thinking patterns, which can reduce symptoms and increase resilience. CBT is widely researched and highly effective for depression.
Emotion-Focused Therapy (EFT): Supports emotional insight and healing by exploring unmet needs, relational dynamics, and unresolved emotions. This can be particularly powerful for people whose depression is connected to relationships or emotional suppression.
Medication collaboration: In cases of moderate to severe depression, therapy can be complemented by antidepressant medication. I often collaborate with prescribers to support a coordinated plan of care.
No one-size-fits-all treatment exists. But together, we can identify the strategies that work best for you.
Next Steps: Finding a Philadelphia Therapist
If you’re trying to figure out whether you’re dealing with depression, burnout, or just going through a tough time, I’m here to help.
I offer free 30-minute video consultations so you can share what’s going on, ask any questions, and see if therapy feels like a good fit. Whether you’re experiencing a clinical depression or a stress-related low point, therapy can help you reconnect with yourself and move toward relief.
Feel free to reach out today. There’s no pressure—just a space to talk and begin sorting things out.
Matt Sosnowsky, LCSW, MSW, MAPP is the founder and director of Philadelphia Talk Therapy. For over a decade, Mr. Sosnowsky has provided psychotherapy services in agency and private practice settings, helping individuals overcome mental health challenges, manage life transitions, and find passion & meaning in life.
Want to learn more about Philadelphia Talk Therapy and how we help with depression? Get in touch today.
