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“If you can name it, you can tame it.” — Dan Siegel
My experience with burnout has taught me that understanding the level of burnout you are experiencing is the first step to recovering from it.
When I was going through burnout, I couldn’t put into words how it felt. To be honest, for years, I didn’t even know I had “burnout”.
As part of my masters' programs in Psychotherapy and Education, I'm creating this assessment to help people understand the level of burnout they experience. I realized that many people aren’t even sure if they have burnout, just as I didn't. This assessment will help you understand the level of burnout you experience and the initial steps you can take.
Lets get started!
The Burnout Assessment
Instructions: Ask yourself, “Over the last 2 weeks, how often have I had these thoughts or experiences?” Rate each item from 1 to 5 based on how true it feels for you:
- 1 – Not at all
- 2 – A little
- 3 – Sometimes
- 4 – Often
- 5 – Very true / Constantly
Write your answers next to each item. Then, total your score out of 100.
- I wake up already tired.
- I used to love life and work, but what happened to me?
- I feel emotionally drained after work.
- I can’t keep going.
- I have little interest or pleasure in doing things.
- I feel like a failure.
- I feel hopeless about my life.
- I feel that no one understands what I am going through.
- I feel that working with people puts stress on me.
- I have become more negative about my life and work.
- I act harshly toward others, even when I don’t mean to.
- I feel stressed or overwhelmed when given new tasks.
- I say yes to tasks when I mean no.
- I feel that other people are using me.
- I feel like I have let others down.
- I can’t concentrate and focus as I used to.
- I’m not good enough to do this.
- I feel so tired of things.
- I feel that I want to quit my job.
- What’s the point of doing all this?
Now add up your score and match it with the section below to see where you are.
Burnout Assessment Scoring Guide (Out of 100)
After you score, using the following scoring guide, identify your level of burnout.
0–29: Thriving:
You are operating in a space of emotional and mental well-being. You likely feel energized in your daily work, connected to purpose, and capable of positively handling stress. Your physical health feels stable, and you’re experiencing moments of joy and focus.
Inner State:
- Energy is steady throughout the day
- Mind is clear and focused
- Work feels manageable or even enjoyable
- Emotions are balanced, and relationships feel nourishing
Recommended Actions:
- Continue doing what works: regular rest, boundaries, enjoyable and fulfilling activities
- Reflect weekly on what’s helping you thrive
- Share your well-being practices with others; you’re a model of healthy functioning
30–49: Early Warning Signs
Stress is becoming more noticeable. You may feel more tired than usual, less motivated, or slightly irritable. You’re still functioning, but there are subtle cracks in your emotional and physical resilience.
Inner State:
- Occasional fatigue or emotional flatness
- Difficulty concentrating or feeling present
- Slight detachment from work or others
- Sense of “pushing through” without recovering fully
Recommended Actions:
- Schedule more intentional recovery time (nature, fun, spiritual care, rest)
- Reassess boundaries: Are you saying “yes” when deep down, you mean “no”?
- Start a reflection journal or talk to a coach/mentor
- Don’t wait for it to get worse. This is the ideal moment to prevent burnout
50–69: Burnout Rising:
You’re officially in the burnout zone. You're functioning, but it's costing you. Emotional exhaustion, disconnection, and reduced joy are showing up. You might feel you're losing parts of yourself, your energy, clarity, or sense of meaning.
Inner State:
- Regular tiredness even after sleep
- Difficulty enjoying things you used to love
- Resentment, guilt, or frustration are more frequent
- Impaired performance, emotional distancing from others
- A sense that you’re losing control or barely holding it together
Recommended Actions:
- Acknowledge that you are burning out - denial can be dangerous
- Reduce your load: delegate, say no, take time off if possible
- Begin healing rituals: mindfulness, therapy, spiritual reconnection, somatic release (i.e, exercise, dance, sauna, cold showers)
- Reconnect with your "why" and purpose. Even a glimpse of purpose can re-ignite inner fire.
70–84: Burnout Activated:
Burnout is now dominating your experience. You may feel like you’re constantly exhausted, on edge, emotionally reactive, or numb. Daily tasks feel heavy, and life may feel like an ongoing burden. Your body and nervous system are likely in chronic stress mode.
Inner State:
- Deep physical and mental fatigue
- Feelings of hopelessness, frustration, and despair
- Withdrawn or emotionally reactive in relationships
- Cynical or disconnected from values, purpose, and joy
- Sense of "I can’t keep going like this"
Recommended Actions:
- Stop pushing through, it's time to pause and reset
- Speak with a therapist or spiritual caregiver, or a burnout recovery coach
- Tell someone you trust what you're going through
- Reduce stimulation, simplify commitments, and create space to rest deeply
- Begin a structured recovery plan: physical rest, emotional processing, and spiritual nourishment
85–100: Critical Burnout
You are at or near total depletion, but even here, healing is possible. This is more than stress; it’s survival mode. Your nervous system is likely dysregulated, your thoughts may be dark or hopeless, and your body is crying for a reset. This level of burnout may lead to serious health, emotional, or existential crises if not addressed immediately.
Inner State:
- Daily tasks feel impossible or meaningless
- You may feel numb, angry, or trapped
- Emotional breakdowns or shutdowns may happen often
- You might feel deeply alone or even have thoughts of escape or giving up
- You may be experiencing symptoms of anxiety, depression, or trauma
Recommended Actions:
- Do not ignore this. Get help now. Contact a therapist, crisis line, support group, or trusted advisor
- Take extended time off or medical leave if possible
- Remove yourself from toxic environments (even temporarily)
- Create a safe, nurturing environment; sleep, nutrition, love, and connection are vital
- If possible, let others care for you. You are not meant to do this alone.
In the following weeks, we will take a look at burn symptoms, best practices, and tools you can use to effectively recover from your burnout and restore you to a thriving state.
Be gentle and compassionate towards yourself as you go through this process.
In the meantime, sign up for my burnout recovery, personal, and leadership workshops here.
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