Stress and Burnout Calculator
Answer the following 10 questions based on how you have felt over the last month.
Your Score: 0/40
Tiredness might signal more than a lack of sleep; it could indicate deeper stress or burnout.
To see if your tiredness is due to lack of sleep or deeper stress, use the Burnout Calculator. It clarifies your emotional state and reveals stress patterns.
After using the calculator, learn the essential differences between stress and burnout—and how to get your energy back.
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Stress vs. Burnout: What is the Difference?
Stress and burnout are different. Understanding the distinction helps you interpret your results more effectively.
Stress is about “Too Much”
Stress brings with it a bundle of pressures that are exerted on you both physically and mentally. Stressed people tend to think that gaining Control will make them feel better.
- Key Emotion: Anxiety / Hyperactivity.
- Primary Damage: Physical toll (high blood pressure, fatigue).
Burnout is about “Not Enough”
Burnout is experiencing emotional, physical, and mental fatigue from prolonged exposure to stress. You may seem overtired and find it challenging to keep up with various demands. You may lose interest or motivation in your role over time.
- Key Emotion: Detachment / Depression.
- Primary Damage: Emotional toll (cynicism, hopelessness).
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The 3 Dimensions of Burnout
The calculator measures burnout across three empirically identified dimensions from the psychological literature.
- Exhaustion: Complete exhaustion, with no energy whatsoever to deal with the day, and feeling physically heavy.
- Cynicism (Depersonalization): A negative outlook toward the job or the person you work with. You may notice that you take on clients or treat colleagues like objects rather than people. It is a form of self-defence — your brain is trying to shield you from others by switching off empathy.
- Inefficacy (Lack of Accomplishment): What you do does not matter. You may feel you work hard and get nothing done, or that you are an imposter.
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How to Use This Stress & Burnout Calculator
This tool is simple to use and adapts to your responses.
Think about your feelings over the past month, not just today. Consider your average mood and energy during the last 30 days.
Interactive Feedback: As you click the buttons in the tool above, you will notice the colours change.
- Green indicates a healthy, sustainable response.
- Yellow/Orange indicates rising tension.
- Red indicates a high-risk response.
Pay attention to the wording of each question. Some ask about negative feelings, such as feeling drained, while others focus on positive emotions, such as understanding others. The calculator automatically adjusts the scoring for these differences
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Interpreting Your Score
After calculating, your results fit one of four categories that reflect your stress level.
The Green Zone (Low Risk)
This is ball-handling at its finest. You probably have good boundaries, a supportive atmosphere, or mechanisms that work for you.
Action: Maintain your current routine. Keep looking at sleep and social connection first.
The Yellow Zone (Moderate Stress)
You might feel overwhelmed, but you have not broken yet. This is just a red-flag indicator—there will be some days when you’re going to want to give up doing something or feel weary all the time.
Look at your work-life balance. Are you overcommitted or have too much on your plate? Schedule a short break or outsource some items so it does not compound.
The Orange Zone (High Stress Risk)
In the orange zone, you are simply at higher risk and may experience some of the symptoms above (headaches, poor sleep, or changes in eating). You may also become more pessimistic about your job.
Action: Detach immediately. It is not the time to “push through.” You have to physically take things off your plate physically and, if necessary, talk to the boss about your ability to get them done.
The Red Zone (Severe Burnout)
If your burnout calculator score hits the red zone, you are running on empty fumes. You may feel “numb” or completely exhausted.
Action: This is a make-or-break moment. Professional help is highly recommended. It may require getting sick so you can take a time-out or making a radical change to your environment. Do not ignore this score.
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Evidence-Based Strategies to Reverse Burnout
If your score was better than you had hoped, do not panic. Burnout is something you can reverse, but it requires a mindset shift, not just a vacation on an island.
Psychological Detachment
There is evidence that ceasing work is not enough; disengaging from it also counts. You are not in recovery mode if you are still on the couch thinking about email. Doing things that grab your undivided attention (such as playing sports, painting, or doing a jigsaw puzzle) effectively zombifies your brain, helping it escape the stressors of work.
Reclaim Control
Burnout is commonly a symptom of autonomy deprivation. If you cannot control what you do, try to control how you do it. Rearrange your time, vary the order in which you do things, or re-situate yourself. Celebrating small wins in autonomy can help alleviate the sense of despair.
The “Social” Antidote
For us to reach burnout, it is an instinctive reaction to pull away (Cynicism). The antidote is connection. You do not need to discuss your stress; you need to be with people who value you as a human, not just a worker. Cortisol levels drop following positive social exchanges.
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Frequently Asked Questions (FAQ)
Is this calculator a medical diagnosis?
No. This stress and burnout calculator is a free self-assessment tool for informational purposes only. It tracks trends in your mood but cannot substitute for a diagnosis from a licensed mental health professional.
No. This stress and burnout calculator is a free self-assessment tool for informational purposes only. It tracks trends in your mood but cannot substitute for a diagnosis from a licensed mental health professional.
Can I have burnout even if I love my job?
Yes. It is the passionate ones who are often the most at risk – because we have poor boundaries and invest too much of our heart and soul in our work.
Yes. It is the passionate ones who are often the most at risk – because we have poor boundaries and invest too much of our heart and soul in our work.
How often should I take this test?
If you are in a high-stress cycle, we suggest taking this assessment once every two weeks to chart your trend line.
If you are in a high-stress cycle, we suggest taking this assessment once every two weeks to chart your trend line.
Disclaimer: The information provided by this calculator is for informational purposes only and should not be considered medical advice. If you are experiencing severe depression, suicidal thoughts, or self-harm, then please consult a professional for assistance.