The end of the year is usually associated with summing up, holidays, and new plans. However, in the realities of Ukraine in 2024, for many, it is not only a period of anticipation but also a time when stress peaks. War, shelling, losses, and constant anxiety create conditions in which emotional exhaustion becomes the norm. Burnout, which may seem like mere fatigue, is often confused with depression, but these conditions have important distinctions.
How to distinguish them, when should you seek a specialist, and what to do if you feel at your breaking point? Psychiatrist, psychotherapist, founder of the mental health center "Mind Mental Center" and author of "Mental Health Diary" –– Angelina Levytska will help us understand.
What is burnout?
Burnout is emotional and physical exhaustion that arises from prolonged stress, overload, and the inability to "switch off" from a state of anxiety. Most often, it is associated with work, but in modern conditions, it can arise from any excessive duties or responsibilities.
Main symptoms of burnout:
- Constant feeling of fatigue, even after prolonged sleep.
- Loss of motivation and interest in activities that previously brought joy.
- Emotional apathy, irritability, feeling of alienation.
- Problems with concentration.
- Feeling like you are constantly "on the edge".
"Burnout does not mean you are weak. It means you have been strong for too long." — James McGill.
Why it is important to talk about burnout now
- December is the peak of burnout.
Financial worries, work deadlines, and holiday preparations create maximum pressure, especially in times of war.
- "Holiday burnout."
European psychologists coined this term to describe a state where organizing holidays and trying to meet social expectations exhaust more than they bring joy.
- Realities of Ukraine.
According to forecasts, about 15 million Ukrainians will need psychological support, of which 3–4 million may require medication.
How burnout feels, or how people describe the state of emotional exhaustion:
According to my patients, burnout often resembles an emotional and physical state of exhaustion that cannot be hidden behind an external facade. "I'm like a dead battery," a patient describes, adding that neither weekends nor longer rest help to restore energy.
Another person compared their state to "a house that burned down, but the facade is still standing." These words reflect how profound the consequences of chronic overload are. Burnout is also often associated with a depleted "overworked horse" or "squeezed lemon." Patients often add: "Everything is boring, and I don't want anything anymore."
These metaphors help understand how deeply burnout affects not only a person's physical but also emotional state, destroying their internal resources.
Sources of exhaustion: unrealistic expectations and excessive demands on oneself
Exhaustion often arises from the pursuit of unrealistic goals imposed by the person themselves or society. For example, the desire to be an "ideal wife," "exemplary mother," or "best employee" can become a trap. The constant chase for these ideals turns into excessive pressure that people often do not notice until they face physical or emotional collapse. It is especially difficult for those who cannot come to terms with their "imperfection."
The desire to be perfect in everything, even where it is objectively impossible, exhausts a person, creating a vicious cycle of burnout.
Mechanisms of burnout: internal conflict between the real and imagined "Self"
Burnout is often described as a "salad" in which the following are combined:
- Excessive demands on oneself — the belief that one must always be better, meet high standards.
- Ideal notions of work and life — unrealistic expectations for oneself that are constantly not met.
- The desire to earn praise — the desire to confirm one's worth through achievements, instead of recognizing it as a given.
The key mechanism of burnout is the conflict between the real "Self" (oneself, with one's weaknesses and limitations) and the imagined, fairytale ideal "Self" (the person one strives to be but can never become).
Stress is the primary basis for the development of burnout. There is no burnout without chronic stress, which gradually depletes all the body's reserves.
How to recognize burnout: a quick screening
Try to answer the following questions:
- Do you feel constant fatigue, regardless of the number of hours of sleep?
- Do you have time for rest or hobbies?
- When was the last time you took a full vacation?
- Do thoughts about work haunt you even at home?
- Do you have support in your personal life?
If most of the answers indicate chronic overwork, you have likely encountered burnout.
Burnout is not a sign of weakness or defeat. It indicates that you have been in a state of struggle for too long, not allowing yourself to rest. Understanding your condition and seeking timely support are the first steps toward recovery.
Depression: when is it a clinical disorder?
Unlike burnout, depression is a medical diagnosis that requires specialist intervention. Its symptoms are deeper, affect all aspects of life, and often do not disappear without treatment.
Main symptoms of depression:
- Consistently depressed mood for two weeks or more;
- Loss of interest in everything, even things that previously brought joy;
- Constant feeling of fatigue, even after adequate sleep;
- Changes in appetite or weight;
- Sleep problems: insomnia or excessive sleepiness;
- Thoughts of worthlessness or even death.
The main difference between burnout and depression:
Burnout is usually associated with a specific area of life, such as work, whereas depression affects all aspects of a person's life.
Comparative table of symptoms
|
Criterion |
Emotional Burnout |
Depression |
|
Main cause |
Work overload, stress at work or at home |
Internal factors: brain biochemistry, genetic predisposition, trauma |
|
Emotional state |
Exhaustion, irritability |
Hopelessness, sadness, apathy towards all of life |
|
Physical symptoms |
Chronic fatigue, headache, sleep problems |
Reduced energy, sleep disturbances, appetite changes |
|
Cognitive symptoms |
Thoughts only about work, fatigue, and exhaustion. |
Thoughts that life has no meaning |
|
Motivation |
Loss of interest in work, but other areas may be interesting |
Loss of interest in everything, even things that previously brought joy |
Social interactions
Isolation from colleagues or friends, but still a need for communication
Isolation, alienation, desire
to avoid any contact
Relief from rest
Rest provides temporary
relief
Rest doesn't help, the feeling of powerlessness doesn't disappear
Treatment
Need to reduce
workload, self-care skills, and rest
Psychotherapy, medication, sometimes hospitalization
It is important to understand that burnout is not an official medical diagnosis, but if these symptoms last for more than 2 weeks, it is recommended to undergo a screening for depression.
In my practice, I often use a metaphor for patients: imagine that a person is a forest, and depression is a fire. A fire can occur in any forest, but it is important to remember that depression is a treatable condition; it is only important not to neglect the symptoms and seek help in time.
When should you consult a psychiatrist or psychotherapist? 5 red flags that require attention:
Analyze your condition according to the following five points:
- You feel emotional or physical exhaustion that does not disappear even after rest.
- You notice that a depressed mood lasts for more than two weeks.
- You find it difficult to perform even simple daily tasks.
- You notice significant changes in behavior, appetite, or sleep.
- You have thoughts of death or suicide.
Specialists — psychiatrists, psychotherapists, or psychologists — will help determine the exact cause of your condition and what treatment will be most effective.
How to prevent burnout at the end of the year, advice from a psychiatrist, psychotherapist:
- Don't idealize the end of the year
Accept reality. Wartime does not allow for planning or celebrating as before, and that's normal. Instead of striving for an "ideal end of the year," focus on real possibilities and simple joys.
- Plan your time and tasks
- Make a list of priorities. Identify the most important tasks to complete by the end of the year, and let go of what is not necessary.
- Break down big goals into small steps. This will help avoid overload and make the process more manageable.
- Rest regularly
- Stick to a sleep schedule. War and stress can disrupt your life rhythm, but sleep is the foundation of energy. Try to sleep at least 7 hours a day.
- Take breaks. Even a short break during the day (5–10 minutes) will help relieve tension.
- Breaks from work. Every 1.5–2 hours, take small breaks to stretch, drink water, or get some fresh air.
- Find time for yourself. Do what brings you joy: read, draw, or simply listen to music.
- Limit information flow
- Control news consumption. Don't let informational stress completely take over your day. Limit news viewing to 1–2 times a day.
- Avoid excessive monitoring. Constant information updates can increase anxiety.
- Maintain physical health
- Be active. Walks, exercises, or even stretching will help relieve physical tension.
- Watch your diet. Small portions of healthy food, even during stress, will help maintain energy.
- Drink water. Dehydration increases fatigue.
- Be kind to yourself
- Don't demand perfection from yourself. You are not obliged to fulfill all plans or meet the expectations of others.
- Accept your emotions. If you are tired or sad, that's normal. Give yourself time to recover.
7. Learn to say "no"
- During the holidays and the end of the year, the number of requests increases, both at work and in personal life. Don't be afraid to refuse if tasks or meetings take up too much of your energy.
- Strengthen connections with loved ones
- Communicate. During wartime, it is important to be with people who support and understand you.
- Share emotions. Tell your loved ones about your experiences; this will help relieve internal tension.
- Don't be afraid to ask for help
- If you feel that exhaustion or anxiety does not go away, consult a psychologist or psychotherapist. Self-care is your strength, not weakness.
The end of the year is a wonderful time, but also a challenge for many. Take care of your physical and emotional state, plan your rest, and don't be afraid to ask for support. After all, self-care is not a luxury, but a necessity for a harmonious life.
- Take care of yourself now
Don't postpone self-care until "after the holidays" or "after victory." Stop for a moment and think: what can you do right now for your peace of mind? Start with a small step — take a break, drink tea, look at the sky. You deserve care, even in the most difficult times.
This article was lovingly written by Angelina Levytska
Recommended literature on depression, burnout and rest:
- Depression is the curse of the strong. How to deal with the most common disease in the world
- Burnout. A strategy for combating exhaustion at home and at work
- The Art of Rest. How to catch your breath in the modern world
