Job burnout is physical and emotional exhaustion accompanied by
- reduced motivation and productivity,
- dissatisfaction with your job and life in general,
- detachment from co-workers and, sometimes, family members,
- irritability,
- anxiety,
- and physical symptoms such as heart palpitations, headaches, and stomach problems.
There are three stages of burnout: stress arousal, energy conservation, and exhaustion [Source: Texas Medical Association].
The test below contains questions pertaining to each of these stages (10 questions for each stage). While no online assessment is 100 percent accurate, we believe that the test below can be a useful tool to evaluate the state you are in.
Check all that apply.
I always feel stressed and uncomfortable due to the lack of organization and poor time management.
Sometimes I lie in bed, unable to sleep, thinking about work.
At times, I am extremely irritable at work, even when nothing out of the ordinary takes place.
I feel down when I think about some of my co-workers / customers / business partners.
It’s getting harder to get along with my co-workers / customers / business partners.
The situation at work is complicated.
I feel like something bad is going to happen. Perhaps, I will make a mistake or get laid off.
I worry about my work all the time.
I get unpleasant physical symptoms by just thinking about my work (headache, high blood pressure, etc.)
I can’t relax.
My productivity has significantly decreased, and I am concerned about it.
When I come home, I need several hours of “me” time when I avoid everyone and just want to be alone.
I am so tired of all the drama at work.
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I get so tired at work that I naturally spend less time with family and friends.
Due to constant tiredness and lack of time, I can’t give customers the right service (or do my job properly).
After work, I feel so wiped that I have no energy for household chores.
Work-related conflicts and disagreements suck the energy out of me.
I avoid co-workers or customers whom I don’t like.
Sometimes my mood affects the quality of my work.
I began to take more breaks at work.
I think I made the wrong career choice.
Because of all the problems at work, I feel emotionally numb.
I am completely trapped by my job.
I feel burdened, physically and emotionally.
I have to force myself to work.
I wish I didn’t have to see my co-workers / customers / business partners ever again.
I don’t feel motivated anymore, even by successes.
I snap at my colleagues.
I lost interest in almost everything that happens at work.
I think this job negatively affects my health.
Stage 1: Stress Arousal
At this stage, you may experience increased fatigue, irrational worrying, anxiety, insomnia, and concentration problems.
Initial stress could be caused by many factors, such as
- feeling a lack of control over your environment,
- difficulty meeting deadlines,
- workplace bullying,
- having a demanding boss,
- unreasonable workload.
Stage 2: Energy conservation
At this stage you may
- have problems with procrastination,
- be late to work,
- avoid contact with your co-workers or even friends and family,
- feel fatigued.
Stage 3: Exhaustion
At this point, you may
- feel sad or depressed,
- become cynical at work,
- feel hopeless,
- snap at your co-workers,
- have issues with substance abuse,
- develop new physical symptoms, such as high blood pressure, heart disease, stomach and bowel problems, and headaches.
Keep in mind that any new physical symptoms need to be discussed with your doctor.
This test is not a substitution of professional advice.
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