Am I Burnt Out Quiz

Take this quiz to see if you need a break.

Burnout can happen to anyone. Do something for long enough, and it can start to wear on you. Wondering if the burnout is getting to you? We're here to help find out.

Just answer a few simple questions about how you're feeling, and we'll tell you if you're burnt out. We'll even provide advice on how to handle burnout so you can feel better.

An illustration of a glum woman next to a guitar.

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Questions Overview

1. How do you usually feel when you wake up and face the day?
  1. I dread most days. I'd rather stay in bed.
  2. I feel frustrated, like life isn't as easy as before.
  3. I feel a little anxious, but I can manage.
  4. I'm excited! I can't wait to get back to it.
2. How often do you find yourself skipping work, school, or other responsibilities?
  1. Super often. It's getting tough to show up.
  2. Sort of often. I'm starting to worry.
  3. On occasion, but not often.
  4. Almost never.
3. Do you have any hobbies that take your mind off stress?
  1. Not really. Stress is kind of my whole life.
  2. One or two, but I don't have much time for them.
  3. Sure! But they're not my priorities.
  4. Totally, and I make sure to make time for them.
4. Have you noticed your skill or the quality of your work declining lately?
  1. Absolutely. It's really hard to focus and get things done.
  2. Yes. I think my standard of work is slipping a bit.
  3. Sort of. I notice myself making more mistakes than usual.
  4. Not really! Everything seems normal.
5. What percent of your days would you consider "bad days"?
  1. 75-100%
  2. 50-75%
  3. 25-50%
  4. 0-25%
6. What's your usual energy level these days?
  1. None. I feel like I don't have any energy anymore.
  2. Low. I can manage, but it's tough.
  3. Moderate. I feel okay!
  4. High. I'm ready to go!
7. Have you noticed being sick more often, or other physical symptoms like headaches?
  1. Yes, it feels like I'm always under the weather.
  2. Sort of. Something does feel off.
  3. Now and then, but it's not a huge deal.
  4. Not really, no.
8. If your best friend called to hang out right now, what would you do?
  1. I probably wouldn't even respond. I just can't handle that right now.
  2. I'd ask for a rain check. Just give me a little time.
  3. I'd say yes, but make sure it's nothing too crazy.
  4. I'd say absolutely! I'm always down to hang.
9. How do you usually feel?
  1. I feel anxious, irritable, and/or cynical most of the time.
  2. I feel more irritable or anxious than usual lately.
  3. I feel good most of the time, but am occasionally anxious or irritable.
  4. I feel great! I'm not anxious or irritable at all.
10. Do you feel proud of your work and accomplishments recently?
  1. Not at all. Actually, I feel ashamed of my work.
  2. Not really. Things get done, but not super well.
  3. Yeah, I feel pretty good about my work.
  4. Absolutely. I feel great about what I do!

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Preventing and Treating Burnout

Burnout happens with pretty much any activity, whether it's work, hobbies, or even relationships. Too much of something without proper breaks and pacing is a dangerous recipe for a crashout! That's why we talked to mental health experts to bring you the best tips on avoiding and treating burnout:


  • Career coach Lisa Pachence, MCC, tells us that burnout happens because we try to do too many things on our own while spreading ourselves thin. She says this happens when "we haven't said no, we haven't put in boundaries, we haven't delegated."[1]
  • Executive life coach Guy Reichard encourages us to try a "mind-body practice that involves rhythmic breathing with a focus on your own heart, while nurturing positive emotions like love, care, appreciation, gratitude, joy, peace, pride... Practices like these bring our brains, hearts, and bodies into a balanced and coherent state, which is good for our well-being and builds resilience."[2]
  • Board-certified pulmonologist Ni-Cheng Liang, MD, recommends mindfulness, which she describes as "a skill that has been studied in the medical literature to help reduce the symptoms of anxiety and depression along with other chronic illnesses, and also in general to help reduce stress in populations."[3]
  • Life coach Amber Rosenberg, PCC, encourages us to "be proactive about your stress. In other words, coming up with a daily renewal ritual, whether it's yoga, meditation, exercise, knitting, or doing something that gets you out of your head and into your body in the current moment."[4]
  • Life & empowerment coach Jennifer Butler, MSW, says that, "We have to stop thinking that self-care and making ourselves a priority is selfish. I think we all need to make ourselves our first priority and then trust that everything else, you can make adjustments in every other area of your life to fit around that."[5]

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References

  1. ↑ Lisa Pachence, MCC. Career Coach. Expert Interview
  2. ↑ Guy Reichard. Executive Life Coach. Expert Interview
  3. ↑ Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview
  4. ↑ Amber Rosenberg, PCC. Life Coach. Expert Interview
  5. ↑ Jennifer Butler, MSW. Life & Empowerment Coach. Expert Interview