Burnout Self-Assessment Quiz
Instructions:
Answer each question honestly, rating your response on a scale of 0 to 4:
0 = Never, 1 = Rarely, 2 = Sometimes, 3 = Often, 4 = Always.
Emotional Exhaustion
Do you often feel physically and emotionally drained, even after resting?
Do you feel overwhelmed or unable to cope with your workload?
Do you often feel detached from your emotions or numb?
Work and Life Satisfaction
Have you lost interest or passion for tasks that used to energize you?
Do you feel that your efforts at work, school, or home are unappreciated or unacknowledged?
Are you finding it difficult to balance your responsibilities and personal needs?
Cognitive and Physical Symptoms
Do you have trouble concentrating or making decisions?
Do you experience frequent headaches, muscle tension, or stomach issues?
Are you having difficulty sleeping or experiencing poor-quality sleep?
Interpersonal Impact
Do you feel irritable or impatient with colleagues, friends, or family?
Are you withdrawing from social interactions or avoiding people you care about?
Do you feel emotionally disconnected from others or isolated?
Scoring
Add up your scores for each question.
0-11: Low risk of burnout.
12-23: Moderate risk of burnout; take steps to manage stress.
24-36: High risk of burnout; consider professional support or lifestyle changes.
37+: Severe burnout symptoms; seek immediate support from a healthcare provider or therapist.
Research-Based Assessments for Chronic Stress and Burnout
1. Maslach Burnout Inventory (MBI)
The MBI is a widely used tool to measure burnout, focusing on three key dimensions:
Emotional exhaustion.
Depersonalization (feeling disconnected from others).
Personal accomplishment.
Citation: Maslach, C., & Jackson, S. E. (1981). The measurement of experienced burnout. Journal of Organizational Behavior, 2(2), 99-113.
2. Perceived Stress Scale (PSS)
The PSS evaluates how unpredictable, uncontrollable, and overloaded individuals find their lives. Scores provide insight into chronic stress levels.
Citation: Cohen, S., Kamarck, T., & Mermelstein, R. (1983). A global measure of perceived stress. Journal of Health and Social Behavior, 24(4), 385-396.
3. DASS-21 (Depression, Anxiety, and Stress Scales)
This assessment measures symptoms of depression, anxiety, and stress, helping to identify overlapping factors that contribute to burnout.
Citation: Lovibond, S. H., & Lovibond, P. F. (1995). Manual for the Depression Anxiety & Stress Scales.
Relevant Statistics
Burnout Prevalence: In 2021, 79% of employees reported experiencing workplace stress, and 59% reported moderate to severe burnout (American Psychological Association).
Effectiveness of Intervention: Studies show that stress-reduction interventions such as therapy, mindfulness, and lifestyle changes can reduce symptoms by up to 50% (National Institute of Mental Health).
Global Impact: Burnout affects up to 38% of healthcare workers globally, according to the WHO.
Takeaway
If your quiz results indicate moderate or high burnout risk, consider exploring evidence-based tools like the MBI or PSS with a healthcare provider. Online therapy through platforms like Phases Virginia can also offer immediate support, equipping you with strategies to combat chronic stress and reclaim balance in your life.