Burnout Self-Assessment Test
A comprehensive screening tool designed to help you recognize the signs of chronic occupational stress and emotional exhaustion. Based on the indicators identified by leading psychological research.
Who Is This Test For?
The Burnout Self-Assessment is designed for anyone feeling the weight of chronic stress, whether from work, caregiving, or other major life responsibilities.
- Professionals feeling chronically exhausted by their workload
- Students struggling with academic pressure and lack of motivation
- Caregivers feeling drained by the constant needs of others
- Anyone who has noticed a significant drop in their passion or productivity
Over the past month, how often have you experienced the following?
Feeling physically exhausted even after a full night's sleep
Feeling emotionally drained or 'empty' by the end of the day
Finding it difficult to concentrate or focus on tasks
Feeling irritable, impatient, or frustrated with work or responsibilities
Becoming cynical, detached, or less caring about your work
Feeling less productive or effective than you used to be
Trouble sleeping due to worrying about tasks or to-do lists
Lack of satisfaction or accomplishment when finishing a task
Feeling overwhelmed by the volume of responsibilities
Neglecting your own needs (rest, exercise, diet) because of work pressure
Good To Know
Rest is Not a Reward
We often treat rest as something we have to 'earn' by being productive. In reality, rest is a biological necessity that makes productivity possible. Schedule rest periods into your calendar just like any other important meeting.
The Power of Micro-Boundaries
When you're overwhelmed, 'setting boundaries' feels like an impossible task. Start with micro-boundaries: not checking email for the first 20 minutes of your day, or taking the full duration of your lunch break away from your desk.
Detachment is a Signal
If you feel cynical or detached, don't judge yourself. Detachment is often your brain's attempt to protect you from further emotional pain. Recognition of this 'protective mode' is the first step to slowly lowering your guard in safe environments.
Understanding Burnout
B urnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you begin to lose the interest and motivation that led you to take on a certain role in the first place.
The World Health Organization (WHO) classifies burnout specifically as an occupational phenomenon. It is characterized by three dimensions: feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and reduced professional efficacy.
It is important to distinguish burnout from general stress. Stress involves 'too much': too many pressures that demand too much of you. Burnout, on the other hand, is about 'not enough.' Being burned out means feeling empty and mentally exhausted, devoid of motivation, and beyond caring.
Recovery from burnout is possible, but it rarely happens by simply taking a weekend off. It requires a combination of self-care, environmental changes, and often, a shift in how you relate to your work and your own needs.
Frequently Asked Questions
Is burnout the same as depression?
While they share symptoms like exhaustion and low mood, burnout is typically tied to a specific area of life (like work or caregiving), whereas depression affects all areas of a person's life. However, untreated burnout can sometimes lead to clinical depression.
How long does it take to recover from burnout?
Recovery time varies greatly. For some, a few weeks of significantly reduced load helps; for others, it may take months to fully restore their nervous system. The key is consistent, sustainable changes rather than a one-time break.
Can I have burnout even if I love my job?
Yes. In fact, people who are most passionate about their work are often at higher risk because they are more likely to ignore their own needs and boundaries in pursuit of their goals.
What is the first step to recovery?
Acknowledge that you are struggling. Reducing the pressure to 'perform' perfectly and allowing yourself to be tired is the foundation for any healing process.
Should I tell my manager about my burnout?
This depends on your workplace culture. If you feel safe, discussing workload adjustments can be a vital part of recovery. If not, focus on what you can control: your own boundaries and life outside of work.
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This self-assessment is a screening tool, not a diagnostic instrument. It cannot replace a professional evaluation by a qualified mental health provider. If you're experiencing significant distress or your symptoms are affecting your daily life, please seek help from a healthcare professional. If you're in crisis, contact emergency services or a crisis helpline.