Burnout Self-Assessment
A comprehensive 16-question assessment to help you understand your current burnout level across three key dimensions: emotional exhaustion, cynicism, and professional efficacy.
Last Updated: February 2026
About This Assessment
Occupational burnout is a syndrome resulting from chronic workplace stress that has not been successfully managed. The World Health Organization officially recognized burnout in ICD-11 (2019) as an occupational phenomenon characterized by three dimensions:
- Emotional Exhaustion: Feelings of energy depletion and being emotionally drained
- Cynicism/Depersonalization: Increased mental distance from one's job, feelings of negativism
- Reduced Professional Efficacy: Reduced sense of accomplishment and effectiveness at work
📋 What This Assessment Measures
This assessment is inspired by validated burnout research including the Copenhagen Burnout Inventory and Maslach Burnout Inventory frameworks. It evaluates your current state across all three burnout dimensions to provide a comprehensive picture of your work-related wellbeing.
⚠️ Important Disclaimer
This is a self-assessment tool, not a clinical diagnosis. Burnout can share symptoms with depression and other conditions. If you're experiencing severe symptoms, please consult a mental health professional for proper evaluation.
Burnout Assessment Questions
Think about how you've felt over the past 4 weeks. Rate each statement based on how often you've experienced it.
Understanding Burnout Scores
Burnout exists on a spectrum. Your total score indicates overall burnout level, while dimension scores reveal which aspects are most affected.
What is Occupational Burnout?
Burnout is a state of chronic stress that leads to physical and emotional exhaustion, cynicism and detachment, and feelings of ineffectiveness and lack of accomplishment. It was first described by psychologist Herbert Freudenberger in 1974 and has since been extensively researched.
Burnout Statistics
WHO Definition (ICD-11, 2019)
The World Health Organization officially recognizes burnout as an "occupational phenomenon" in ICD-11, defined as:
"A syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions: (1) feelings of energy depletion or exhaustion; (2) increased mental distance from one's job, or feelings of negativism or cynicism related to one's job; and (3) reduced professional efficacy."
The Three Dimensions of Burnout
🔋 Emotional Exhaustion
The core component of burnout. Feeling emotionally overextended and drained by work. You have nothing left to give.
😔 Cynicism/Depersonalization
Negative, callous, or detached responses to work. Treating colleagues or clients as objects rather than people.
⭐ Reduced Efficacy
Declining feelings of competence and productivity. Feeling like nothing you do matters or makes a difference.
Recognizing Burnout Symptoms
Burnout manifests through physical, emotional, and behavioral symptoms that develop gradually over time.
Physical Symptoms
- Chronic fatigue and exhaustion
- Frequent illness (weakened immune system)
- Headaches and muscle pain
- Sleep disturbances (insomnia or oversleeping)
- Appetite changes
- Increased use of caffeine or alcohol
Emotional Symptoms
- Sense of failure and self-doubt
- Feeling helpless, trapped, defeated
- Detachment, feeling alone
- Loss of motivation
- Increasingly cynical and negative outlook
- Decreased satisfaction and sense of accomplishment
Behavioral Symptoms
- Withdrawing from responsibilities
- Isolating from others
- Procrastinating, taking longer to complete tasks
- Using food, drugs, or alcohol to cope
- Taking frustrations out on others
- Skipping work or arriving late/leaving early
Cognitive Symptoms
- Difficulty concentrating
- Forgetfulness
- Decreased productivity
- Lack of creativity
- Difficulty making decisions
When Burnout Becomes Serious
Severe burnout can lead to clinical depression, anxiety disorders, and other health problems. Seek professional help if you experience:
- Persistent feelings of hopelessness
- Thoughts of self-harm
- Inability to function in daily life
- Substance abuse to cope
- Physical symptoms that don't resolve with rest
What Causes Burnout?
Burnout typically results from a combination of work-related factors, personality traits, and lifestyle factors.
Work-Related Causes
- Lack of control: Unable to influence decisions, schedule, or workload
- Unclear expectations: Not knowing what's expected or shifting requirements
- Dysfunctional dynamics: Bullying, micromanaging, or being undermined
- Mismatch in values: Work conflicts with personal values
- Extremes of activity: Chaotic or monotonous work
- Lack of support: Feeling isolated at work
- Work-life imbalance: Work consuming all time and energy
Personality Factors
- Perfectionist tendencies
- Pessimistic view of self and world
- Need to be in control, reluctance to delegate
- High-achieving, Type A personality
- Difficulty saying no
- Deriving self-worth primarily from work
Lifestyle Factors
- Working too much without enough rest
- Lack of supportive relationships
- Taking on too many responsibilities
- Not getting enough sleep
- Lack of exercise or relaxation activities
High-Risk Professions
While burnout can affect anyone, certain professions have higher rates:
- Healthcare workers (doctors, nurses, caregivers)
- Teachers and educators
- Social workers
- First responders
- Customer service workers
- Tech workers (especially startups)
Prevention & Recovery Strategies
Recovering from burnout requires addressing the root causes, not just the symptoms. Here are evidence-based strategies:
🛑 Set Boundaries
- Learn to say no to additional responsibilities
- Set clear work hours and stick to them
- Don't check email outside work hours
- Take all your vacation days
- Protect time for personal life
🧘 Manage Stress
- Practice relaxation techniques (meditation, deep breathing)
- Regular exercise (30 min, 5x/week)
- Prioritize sleep (7-9 hours)
- Take breaks during the workday
- Practice mindfulness
🤝 Seek Support
- Talk to friends and family
- Connect with colleagues
- Consider therapy or coaching
- Use EAP if available
- Join support groups
💼 Address Work Factors
- Talk to your manager about workload
- Negotiate for more control/flexibility
- Clarify job expectations
- Delegate when possible
- Consider role or job change if needed
🎯 Reframe Your Thinking
- Find meaning in your work
- Focus on aspects you enjoy
- Adjust expectations (perfectionism)
- Recognize accomplishments
- Practice gratitude
🏖️ Rest & Recover
- Take time off (even short breaks help)
- Engage in hobbies outside work
- Spend time in nature
- Disconnect from technology
- Do activities that bring joy
When to Seek Professional Help
If burnout symptoms persist despite self-help efforts, or if you're experiencing depression, anxiety, or thoughts of self-harm, please seek professional help. A therapist can help you develop coping strategies and work through underlying issues.
Burnout vs. Depression
Burnout and depression share many symptoms, and severe burnout can lead to depression. Understanding the difference is important for getting appropriate help.
| Factor | Burnout | Depression |
|---|---|---|
| Cause | Work-related/situational | Can have many causes (biological, psychological, environmental) |
| Scope | Primarily affects work | Affects all areas of life |
| Emotions | Mainly anger, frustration | Mainly sadness, hopelessness |
| Energy | May feel energetic outside work | Low energy in all situations |
| Recovery | Often improves with vacation/job change | May not improve without treatment |
| Treatment | Lifestyle changes, boundaries, rest | Often requires therapy and/or medication |
Important Notes
- Severe burnout can trigger clinical depression
- Someone can have both burnout and depression simultaneously
- If symptoms don't improve with rest or are affecting all areas of life, seek professional evaluation
- Depression requires professional treatment—self-help alone is usually not sufficient
Frequently Asked Questions
The WHO classifies burnout as an "occupational phenomenon" in ICD-11—not a medical condition, but a factor influencing health status. However, chronic burnout can lead to medical conditions including depression, anxiety, cardiovascular disease, and weakened immune function. If you're experiencing severe symptoms, consult a healthcare provider.
Recovery time varies significantly depending on severity, individual factors, and whether underlying causes are addressed. Mild burnout may improve in weeks with rest and stress management. Moderate to severe burnout often takes 3-12 months of active recovery, and may require significant lifestyle or career changes. The key is addressing root causes, not just symptoms.
Not necessarily, and not immediately. First, try to identify specific causes and whether they can be addressed (talking to manager, setting boundaries, etc.). Take time off if possible. Consider whether the job itself is the problem or how you're approaching it. Sometimes a role change within the company helps. However, if the workplace is toxic or fundamentally incompatible with your wellbeing, changing jobs may be necessary. Avoid making major decisions while severely burned out.
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📚 Sources & References
Burnout Research:
- Maslach C, Jackson SE, Leiter MP. Maslach Burnout Inventory Manual. 3rd ed. CPP, Inc.; 1996.
- World Health Organization. ICD-11: Burn-out an "occupational phenomenon". 2019. WHO
- Kristensen TS, et al. The Copenhagen Burnout Inventory. Work & Stress. 2005;19(3):192-207. PubMed
Statistics and Surveys:
- Gallup. (2023). State of the Global Workplace Report. Gallup
- American Psychological Association. Work and Well-Being Survey. APA
Last Updated: February 2026
⚕️ Disclaimer
This burnout self-assessment is provided for educational and self-awareness purposes only. It is not a diagnostic tool and should not replace professional evaluation.
- This assessment provides a general indication of burnout symptoms
- Burnout can overlap with depression and other conditions
- If symptoms are severe or persistent, please consult a mental health professional
If you're in crisis:
- Call or text 988 (Suicide & Crisis Lifeline)
- Text HOME to 741741 (Crisis Text Line)
Privacy: All calculations happen in your browser. We do not store your responses.