Free Burnout Score Calculator

What is burnout?

Burnout is a state of chronic physical, emotional and mental exhaustion caused by prolonged and excessive stress. Unlike ordinary tiredness, burnout does not resolve after a good night's sleep — it accumulates gradually, often invisibly, until daily functioning becomes genuinely difficult.

The World Health Organization officially recognises burnout as an occupational phenomenon, characterised by three dimensions: feelings of energy depletion or exhaustion, increased mental distance from one's job, and reduced professional efficacy.

The 3 stages of burnout

Stage 1 — Stress onset: Work demands exceed personal resources. You feel pressure and urgency but still function well. This stage is common and manageable with the right habits.

Stage 2 — Chronic stress: The demands become relentless. You notice fatigue, irritability and difficulty switching off. Social withdrawal begins, productivity suffers and sleep becomes disrupted.

Stage 3 — Burnout: Physical, emotional and cognitive exhaustion dominate. Cynicism replaces motivation. You may feel helpless or completely detached from work and life. Recovery at this stage requires active intervention — rest alone is not enough.

Who is most at risk?

Burnout does not discriminate, but research consistently shows that high-achieving professionals, caregivers, nurses and those in emotionally demanding roles are disproportionately affected. If you regularly put others' needs before your own, work in a culture that rewards overwork, or struggle to set limits, your risk is significantly higher.

Studies by Gallup found that 76% of employees experience burnout on the job at least sometimes. The cost is real: to productivity, relationships and long-term health. Use the calculator below to measure your burnout level across 10 key dimensions.