3 Dimensions · Maslach-Inspired · Recovery Strategies
Rate each statement based on how often you've felt this way in the past 3 months.
| Dimension | Signs | When High |
|---|---|---|
| Exhaustion | Chronic fatigue, dreading work, physical symptoms | Emotional & physical depletion |
| Cynicism | Detachment, negativity, reduced caring | Depersonalization from work/people |
| Low Efficacy | Feeling incompetent, unproductive, doubting abilities | Reduced professional accomplishment |
Based on the Maslach Burnout Inventory framework (Maslach & Jackson, 1981). This is a simplified adaptation for self-assessment.
| Stress | Burnout |
|---|---|
| Over-engagement | Disengagement |
| Emotions overreactive | Emotions blunted |
| Urgency and hyperactivity | Helplessness and hopelessness |
| Loss of energy | Loss of motivation and hope |
| Can recover with rest | Rest alone doesn't fix it |
| May lead to anxiety | May lead to depression and detachment |
| Phase | Focus | Timeline |
|---|---|---|
| Immediate | Reduce load, sleep, boundaries | Week 1-2 |
| Short-term | Delegate, take PTO, therapy | Month 1 |
| Medium-term | Restructure work, reassess role | Month 1-3 |
| Long-term | Career alignment, sustainable pace | 3-6 months |
⚕️ This is a self-assessment tool, not a clinical diagnosis. Burnout is recognized by the WHO (ICD-11) as an occupational phenomenon. If you're experiencing severe burnout, please seek support from a mental health professional or your organization's EAP. 988 Suicide & Crisis Lifeline: call or text 988.