Burnout Risk Assessment
Burnout doesn\'t happen overnight—it\'s a slow erosion of energy and enthusiasm. Use this tool to check your current risk level and identify where you need to pivot.
How much sleep you actually get on average
Include overtime and "checking emails" time
How drained do you feel at the end of the day?
How do you feel about your job and colleagues?
Do you feel like your work is making a difference?
What is burnout and how is it different from stress?
Stress is characterized by "over-engagement" (too much to do, feeling overwhelmed). Burnout is characterized by "disengagement"—a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. While stress feels like you are drowning in work, burnout feels like you have nothing left to give and have lost interest in your work entirely.
Is this calculator a clinical diagnosis?
NO. This tool is for educational and self-reflection purposes only. It is not a medical diagnostic tool. Burnout is a complex syndrome. If you are feeling overwhelmed, exhausted, or depressed, please consult a licensed mental health professional or healthcare provider for a proper diagnosis and treatment plan.
What are the primary signs of burnout?
The three main dimensions of burnout are: 1. Exhaustion (feeling drained and devoid of energy), 2. Cynicism (feeling detached or negative toward your job and colleagues), and 3. Reduced Professional Efficacy (feeling like you are no longer capable of performing your duties well despite your efforts).
How can I recover from burnout?
Recovery requires a systemic change, not just a vacation. Strategies include: 1. Setting strict boundaries between work and home. 2. Negotiating a reduced workload or a shift in responsibilities. 3. Prioritizing "active recovery" (sleep, nutrition, exercise). 4. Seeking professional therapy (CBT) to develop new coping mechanisms. 5. Addressing the root cause (e.g., toxic management or unrealistic KPIs).