Free Burnout Assessment Quiz (Maslach Framework)

Burnout is a state of chronic workplace stress that has not been successfully managed. In 2019, the World Health Organization officially recognized burnout in the International Classification of Diseases (ICD-11), defining it by three dimensions: feelings of energy depletion or exhaustion, increased mental distance from one's job or feelings of negativism or cynicism, and reduced professional efficacy.

The Maslach Burnout Inventory Framework

This assessment is based on the Maslach Burnout Inventory (MBI), developed by Christina Maslach and Susan Jackson. The MBI is the most widely used research measure of burnout, cited in thousands of peer-reviewed studies. It measures burnout across three key dimensions:

• Emotional Exhaustion: The feeling of being emotionally overextended and depleted of emotional resources. This is often considered the central quality of burnout and the most obvious manifestation. People high in emotional exhaustion feel drained, fatigued, and unable to face another day of work.
• Depersonalization (Cynicism): A negative, callous, or excessively detached response to various aspects of the job. This dimension represents the interpersonal component of burnout. People experiencing depersonalization treat colleagues and clients as impersonal objects and develop a cynical attitude toward their work.
• Personal Accomplishment: A decline in feelings of competence and successful achievement in one's work. This is reverse-scored - low scores indicate burnout. People with reduced personal accomplishment feel ineffective, question the value of their work, and struggle to see their positive impact.

How Burnout Develops

Burnout does not happen overnight. It develops through stages, often beginning with excessive ambition and dedication, progressing through neglecting personal needs and displacement of conflicts, until reaching full burnout characterized by inner emptiness, depression, and physical collapse. Research suggests that emotional exhaustion typically develops first, which then leads to depersonalization as a coping mechanism, which ultimately erodes personal accomplishment.

Burnout vs. Stress vs. Depression

While related, burnout is distinct from general stress and clinical depression. Stress involves too much - too many pressures demanding too much physically and psychologically. Burnout involves not enough - feeling empty, devoid of motivation, and beyond caring. Depression affects every area of life, while burnout is primarily work-related (though it can spread). If you are experiencing symptoms beyond work, please consult a mental health professional.

Warning Signs to Watch For

1. Physical symptoms: Chronic fatigue, insomnia, frequent illness, changes in appetite
2. Emotional symptoms: Feeling of failure, self-doubt, helplessness, detachment, decreased satisfaction
3. Behavioral symptoms: Withdrawing from responsibilities, isolating from others, procrastinating, using food/drugs/alcohol to cope
4. Cognitive symptoms: Decreased productivity, difficulty concentrating, forgetfulness

Evidence-Based Recovery Strategies

Research shows that burnout recovery requires action at both the individual and organizational level. At the individual level, the most effective strategies include: establishing clear work-life boundaries, practicing regular physical exercise, engaging in mindfulness or meditation, reconnecting with meaningful aspects of work, seeking social support, and working with a therapist or coach. Recovery takes time - most experts recommend reassessing every 30 days to track progress.

Important Disclaimer

This assessment is a screening tool for educational purposes, not a clinical diagnosis. It is based on the Maslach Burnout Inventory framework but is not the official MBI instrument. If your results indicate high or severe burnout, please seek support from a qualified mental health professional. If you are in crisis, contact the 988 Suicide and Crisis Lifeline (call or text 988) or the Crisis Text Line (text HOME to 741741).