1.

I feel run down and drained of

physical or emotional energy.
a. Not at all
b. rarely
c. sometimes
d. often
e. very often
2. I have negative thoughts about my job

a. Not at all
b. rarely
c. sometimes
d. often
e. very often
3. I am harder and less sympathetic with
people than perhaps they deserve

a. Not at all
b. rarely
c. sometimes
d. often
e. very often
4. I am easily irritated by small problems, or
by my co- workers and team.

a. Not at all
b. rarely
c. sometimes
d. often
e. very often
5. I feel misunderstood or unappreciated
by my co-workers.
a. Not at all
b. rarely
c. sometimes
d. often
e. very often
6. I feel that I have no one to talk to.

a. Not at all
b. rarely
c. sometimes
d. often
e. very often
7. I feel that I am achieving less than I
should.
a. Not at all
b. rarely
c. sometimes
d. often
e. very often
8. I feel under an unpleasant level of
pressure to succeed.
a. Not at all
b. rarely
c. sometimes
d. often
e. very often
9. I feel that I am not getting what I want
out of my job.
a. Not at all
b. rarely
c. sometimes
d. often
e. very often
10. I feel that I am in the wrong organization
or the wrong profession.

a. Not at all
b. rarely
c. sometimes
d. often
e. very often
11. I am frustrated with parts of my job.

a. Not at all
b. rarely
c. sometimes
d. often
e. very often
 12. I feel that organizational politics or
bureaucracy frustrate my ability to do a good
job.
a. Not at all
b. rarely
c. sometimes
d. often
e. very often
13. I feel that there is more work to do than I
practically have the ability to do.

a. Not at all
b. rarely
c. sometimes
d. often
e. very often
14. I feel that I do not have time to do many of
the things that are important to doing a good
quality job.
a. Not at all
b. rarely
c. sometimes
d. often
e. very often
15. I find that I do not have time to plan
as much as I would like to.
a. Not at all
b. rarely
c. sometimes
d. often
e. very often
SCORES & INTERPRETATION
15-18 No sign of burnout here
19-32 Little sign of burnout here, unless some factors are
particularly severe
33-49 Be careful- you may be at risk of burnout,
particularly if several scores are high
50-59 You are at severe risk of burnout – do something
about this urgently
60-75 You are at very severe risk of burnout – do
something about this urgently
 BURNOUT
- a state of emotional, physical and
mental exhaustion caused by
excessive and prolonged stress
- also cause long term changes to your
body that makes you vulnerable to
illnesses like cold & flu.
You may be on the road to burnout if
- Everyday is a bad day
- Caring about your work seems like a total waste
of energy
- You’re exhausted all the time
- The majority of your day is spent on tasks you
find mind-numbingly dull
- You feel like nothing you do makes a difference
or is appreciated
Signs & symptoms of burnout
- 1. Physical
- Feeling tired and drained most of the time
- Lowered immunity, frequent illnesses
- Frequent headaches or muscle pains
- Change in appetite or sleep habits
 Signs & symptoms of burnout
- 2. Emotional
- Sense of failure and self doubt
- Feeling helpless, trapped & defeated
- Feeling alone in the world
- Loss of motivation
- Increasingly cynical and negative outlook
- Decreased satisfaction and sense of accomplishment
Signs & symptoms of burnout
- 3. Behavioral
- Withdrawing from responsibilities
- Isolating yourself from others
- Using food, drugs or alcohol to cope
- Taking out your frustrations on others
- Procrastinating, taking longer to get things
done
 Causes of burnout
- 1. Work related
- Feeling like you have little or no control over your
work
- Lack of recognition or reward for good work
- Unclear or overly demanding job expectations
- Doing work that’s monotonous or unchallenging
- Working in a high pressure environment
 Causes of burnout
2. Lifestyle
- Working too much
- Lack of close supportive relationships
- Taking on too many responsibilities ,
without enough help from others
- Not getting enough sleep
 Causes of burnout
3. Personality traits
- Perfectionistic tendencies
- Pessimistic view of yourself and the
world
- Need to be in control
- High achieving
 Dealing of burnout
- TIP 1 Turn to other people
- Reach out to those closest to you
- Be more sociable with your co-workers
- Limit your contact with negative people
- Connect with a cause or a community group that is
personally meaningful to you
- Find new friends
- The power of giving
 Dealing of burnout
- TIP 2 Reframe the way you look at
work
- Try to find some value in your work
- Find balance in your life
- Make friends at work
- Take time off
 Dealing of burnout
- TIP 3 Reevaluate your priorities
Set boundaries
- Take a daily break from technology
- Nourish your creative side
- Set aside relaxation time
- Get plenty of sleep
 Dealing of burnout
- TIP 4 Make exercise a
priority
 Dealing of burnout
- TIP 5 Support your mood and energy levels with a
healthy diet
- Minimize sugar and refined carbs
- Reduce your high intake of foods that can
adversely affect your mood
- Avoid nicotine
- Drink alcohol in moderation
 Remember

Every time you feel tired , remind

yourself of why you are doing ,
what you are doing, keep going
 Remember
I’ve got to live a little,
laugh a little,
its time I love my self a little,
that’s the story of ,
that’s the glory of more
I’ve got to give a little
Take a little
Till my poor heart breaks a little
That’s the story of
That’s the glory of love