We all go through periods of feeling overwhelmed, tired, or unmotivated. But how do you know if what you're experiencing is stress, burnout, or depression? These states can overlap, but understanding the differences is an important step toward getting the right support and making changes that help.

Stress: The Body's Alarm System

Stress is your body's natural response to pressure. It often shows up when demands feel greater than your ability to cope. Stress can be helpful in short bursts—think of the energy that helps you meet a deadline—but when it becomes constant, it can take a toll.

Signs of stress may include:

• Racing thoughts or difficulty concentrating
• Muscle tension, headaches, or stomach problems
• Irritability or restlessness
• Trouble sleeping
• Feeling on edge or overwhelmed

Stress usually eases when the pressure passes or when you take steps to rest and recover.

Burnout: When Stress Becomes Chronic

Burnout happens when stress goes on for too long without enough relief or support. It's often tied to work or caregiving but can show up in any area of life where demands never seem to stop. Burnout is less about feeling anxious "in the moment" and more about a deep sense of depletion over time.

Signs of burnout may include:

• Emotional exhaustion: feeling drained, with little left to give
• Detachment: becoming cynical, numb, or disconnected from work, relationships, or responsibilities
• Reduced performance: feeling ineffective, unmotivated, or unable to concentrate
• Physical symptoms: ongoing fatigue, frequent illnesses, or changes in appetite and sleep

Unlike stress, which can come and go, burnout builds gradually and often requires more intentional recovery—such as rest, boundary-setting, and sometimes bigger lifestyle changes.

Depression: More Than Just Exhaustion

Depression is a medical condition that affects mood, thoughts, and daily functioning. While stress and burnout can contribute to depression, depression is more pervasive and not always linked to external pressures. It often feels like a heavy cloud that doesn't lift, even when circumstances improve.

Signs of depression may include:

• Persistent sadness, emptiness, or hopelessness
• Loss of interest or pleasure in things once enjoyed
• Changes in appetite or weight
• Trouble sleeping or oversleeping
• Fatigue or loss of energy nearly every day
• Feelings of worthlessness or guilt
• Difficulty concentrating or making decisions
• Thoughts of death or suicide

If these symptoms last for more than two weeks and interfere with daily life, it may be depression.

Why It Matters

Stress might be eased by a weekend off. Burnout might require deeper adjustments, like reducing workload or finding new support systems. Depression may require professional treatment, such as therapy, medication, or both. Recognizing which experience you're facing helps you choose the right path forward.

What You Can Do

• For stress: Build in breaks, practice relaxation strategies, and make time for movement or rest.
• For burnout: Reevaluate your workload and boundaries. Seek support from friends, family, or a professional to help you recharge and restructure.
• For depression: Reach out to a mental health professional. Support from therapy, medication, or both can be life-changing. If you ever have thoughts of harming yourself, seek immediate help by calling your local crisis line or 988.

The Takeaway

Stress, burnout, and depression can look similar, but they're not the same. Stress is your body's response to pressure, burnout is the result of long-term unrelieved stress, and depression is a medical condition that affects mood and functioning. Paying attention to the differences can help you understand what you need—and remind you that reaching out for help is always a sign of strength.