This tool is inspired by the Maslach Burnout Inventory, a clinically validated model used in psychology research, and combines insights from polyvagal theory and somatic awareness.
It’s designed to help you reflect, recognize patterns, and take small intentional steps toward balance

Use the scale below to rate each statement:
0 – Never | 1 – Rarely | 2 – Sometimes | 3 – Often | 4 – Very Often | 5 – Almost Every Day | 6 – Every Day

List:

• I feel emotionally drained by my responsibilities.
• I wake up feeling tired, even after a full night’s sleep.
• I struggle to find energy for daily tasks.
• I feel disconnected from things that used to bring me joy.
• I go through the motions without feeling present.
• Even during rest, I feel uneasy or unsettled.
• What I do feels pointless or without impact.
• I question whether my efforts matter.
• I find it hard to stay hopeful or motivated.

Add up your total score from all 9 statements (max: 54 points).
This test is not a diagnosis — it’s a tool for awareness and reflection.

0–18: Balanced – You’re likely coping well.

19–36: Mild burnout signs – Time to slow down and restore.

37–54: Strong signs of burnout – Consider meaningful rest, boundaries, or support.

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Burnout is not a personal failure. It’s your nervous system telling you something isn’t working.
Use this pause to begin again, slowly and kindly.