When life feels heavier
than it looks.
You may be exhausted at work, unsettled after a move, or less connected to things you used to enjoy. Describing what has changed can be more useful than finding the right label on your own.
Burnout, depression, and a difficult transition are not interchangeable labels. They can overlap in someone’s experience, and an online comparison cannot determine the cause. The next step is a conversation about context, duration, and impact.
Three starting points
- Work-related burnoutWHO’s definition concerns chronic workplace stress, including exhaustion, distance from work, and reduced professional effectiveness. It is an occupational phenomenon, not a medical diagnosis.
- DepressionPersistent low mood or loss of interest can occur with changes in sleep, appetite, energy, concentration, and daily functioning. A clinician considers symptoms and other possible explanations.
- Life transitionsA move, a new role, or a relationship change can bring practical and emotional questions. Describe your circumstances rather than assuming the transition explains everything.
Sources: WHO on burnout and NIMH on depression. These descriptions are not a checklist for diagnosing yourself.
Make the conversation more concrete
You do not have to arrive with a polished explanation. A few observations can help you begin:
- What feels different from your usual day?
- When did you notice the change?
- Does it show up only at work, or in relationships and activities outside work too?
- What has become harder to manage?
- What responsibilities, pressures, or barriers should a clinician understand?
Read Burnout or depression? Questions to discuss with a clinician for a closer look at preparing that conversation.
After a move or major change
“Build a new life” is a large assignment. Separate the practical questions: keeping familiar connections, finding repeated contact with new people, establishing a usable routine, and asking for support. The guide to loneliness after moving explores these questions without prescribing a timeline for adjustment.
When to seek additional support
If low mood, loss of interest, or difficulty functioning persists or worsens, discuss it with a qualified professional. A medical evaluation may also be appropriate. You do not need to wait for a workbook to resolve the problem. For immediate crisis support in the U.S., call or text 988; call 911 for an immediate life-threatening emergency. NIMH care information.
Can I use the planner even if I do not know what I am feeling?
Yes. It is an optional organizational aid for one conversation, with no score or diagnostic result. You can leave any prompt blank.
Will setting a boundary resolve burnout or depression?
No single conversation can promise that. Workplace conditions, health, finances, family responsibilities, and other constraints may require different kinds of support. Use the planner as a starting point, not a treatment.
Plan a boundary conversation
Choose one manageable conversation. Account for safety, power differences, and practical constraints; a direct conversation may not be the right first step in every situation.
Keep a copy: use your browser’s Print command or Save as PDF. Only this planner will print. Write on the printed copy; no answers are submitted to the practice.
1 · What is the specific situation?
Describe what is happening without assigning motives.
2 · What can I realistically offer—and what can I not offer?
3 · What is my request?
A possible structure: “I can ____. I’m not available for ____. Could we ____?”
4 · What timing or setting would make this conversation more workable?
5 · If we do not agree, what options are within my control?
6 · What support or guidance do I want before proceeding?