You're exhausted. Not just tired—depleted. Work feels meaningless. You're going through the motions, detached from everything. The weekend doesn't recharge you anymore.
This might be burnout. And burnout doesn't just go away. It requires recovery—and tracking shows whether that recovery is actually happening.
What burnout actually is
Burnout isn't a clinical diagnosis like depression. The World Health Organization classifies it as an "occupational phenomenon"—a syndrome resulting from chronic workplace stress that hasn't been successfully managed.
Three core symptoms define burnout:
1. Exhaustion: Physical and emotional depletion. No amount of rest seems to help.
2. Cynicism/detachment: Feeling disconnected from your work, colleagues, or purpose. Numbness where there used to be engagement.
3. Reduced effectiveness: Feeling incompetent or unproductive, even when you're objectively still performing.
Burnout is context-specific. It's tied to work (or caregiving, or another sustained stressor). Remove or change the context, and symptoms can improve. This distinguishes it from depression, which persists regardless of circumstances.
How long recovery takes
Recovery timelines vary enormously based on severity:
- Mild burnout: 2-12 weeks with rest and reduced stress
- Moderate burnout: 3-6 months with significant changes
- Severe burnout: 6 months to 2+ years
Research suggests some people with severe burnout don't fully recover even after several years. The longer you've been running on empty, the longer it takes to refill.
Most people who make intentional changes start feeling better within 3-6 months. But "feeling better" isn't the same as "recovered." Premature return to the same conditions often triggers relapse.
Burnout vs. depression
Burnout and depression share symptoms: exhaustion, difficulty concentrating, loss of interest, sleep problems. But they're different:
Burnout:
- Tied to a specific context (usually work)
- Improves when you're away from the stressor
- Doesn't typically involve feelings of worthlessness
- Vacations help (temporarily)
- Not a clinical diagnosis
Depression:
- Affects all areas of life
- Persists regardless of context
- Often includes worthlessness, guilt, hopelessness
- Vacations don't help
- Clinical diagnosis requiring treatment
The problem: untreated burnout can become depression. Prolonged burnout is a risk factor for developing major depressive disorder. That's why tracking matters—you want to catch the transition early.
What to track
Standard mental health assessments capture burnout-related symptoms:
- PHQ-9 — Depression symptoms (see what your PHQ-9 score means)
- GAD-7 — Anxiety symptoms (see what your GAD-7 score means)
- DASS-21 — Depression, anxiety, and stress together (see what your DASS-21 score means)
The DASS-21 is particularly useful for burnout because it includes a stress subscale that often captures burnout symptoms well.
Also track:
- Energy level (1-10 daily or weekly)
- Work engagement (do you care about what you're doing?)
- Detachment/cynicism level
- Sleep quality
- Whether weekends/time off actually helps
What your data reveals
Context-sensitive pattern: Scores improve when away from work (vacation, sick leave) and worsen when you return. This is classic burnout—the problem is the situation, not your baseline mental health.
No improvement with rest: You take time off but scores don't budge. Either the burnout is severe (requiring longer recovery) or it's transitioned into depression.
Gradual improvement with changes: You reduce workload, set boundaries, or change jobs. Scores slowly decline over months. This is successful burnout recovery.
Worsening despite changes: Scores climb even though circumstances have changed. This suggests burnout may have triggered depression that now needs its own treatment.
The recovery trap
Many people make a critical mistake: they rest until they feel better, then return to the exact same conditions.
This usually leads to relapse. The burnout wasn't just fatigue that needed a break—it was a response to unsustainable demands. If those demands haven't changed, burnout returns.
Tracking catches this. If your scores spiked back up within weeks of returning to work, that's data showing the underlying problem wasn't addressed.
What actually helps
Rest is necessary but not sufficient. You need time off, but time off alone won't fix structural problems.
The stressor must change. This might mean:
- Reduced workload
- Better boundaries
- Different role or responsibilities
- New job entirely
- Changes to caregiving situation
- Addressing toxic workplace dynamics
Recovery isn't linear. You'll have setbacks. Good weeks followed by bad ones. The trend matters more than individual data points.
Professional support can help. Therapy can address patterns that contributed to burnout (perfectionism, difficulty setting boundaries, over-identification with work) and help navigate changes.
When burnout becomes depression
Watch for these warning signs in your tracking:
- PHQ-9 stays above 10 after months of reduced stress
- Scores don't improve on vacation or time off
- Worthlessness or excessive guilt appear
- Symptoms generalize beyond work to all life areas
- Thoughts of self-harm
- Nothing brings pleasure (anhedonia)
If you see this pattern, you may be dealing with depression now, not just burnout. Depression requires different treatment—often therapy and/or medication—rather than just situational changes.
Realistic expectations
Full recovery from severe burnout takes 6-12 months minimum, often longer. Don't expect to feel normal in a few weeks.
Markers of recovery:
- Energy returns gradually (not all at once)
- Interest in things outside work returns
- Weekends actually feel restorative
- Cynicism decreases
- You can engage without feeling depleted
- PHQ-9/GAD-7 scores move into the minimal range
Markers that you've returned too soon:
- Symptoms return within weeks of resuming normal activity
- Scores spike back up
- The same patterns repeat
Getting started
1. Baseline now. Take the DASS-21 or PHQ-9 plus GAD-7 today.
2. Track weekly during active burnout recovery.
3. Note context. Working vs. time off. Workload changes. Boundary attempts.
4. Review monthly. Is the trend downward? Does rest help?
5. Plan for the long haul. Real recovery takes months. Track through the whole process.
6. Watch for the transition. If burnout symptoms aren't improving with situational changes, consider whether depression has developed.
Burnout isn't weakness. It's a signal that something is unsustainable. Tracking helps you understand whether your recovery is real—and whether the changes you're making are enough.
Related guides
- How to track mental health over time — General principles for tracking
- Tracking mental health after job loss — If burnout leads to leaving
- Tracking mental health while caregiving — Burnout in caregiving contexts