Introduction | When energy slowly runs out
Burnout often begins quietly. Not with a breakdown, but with the creeping feeling of having less and less strength.
Many people only realize late that they are reaching their limits. The body functions, work goes on – but joy, motivation, and calm slowly disappear.
A burnout self-test can be a first step to understand where you currently stand. No test replaces a diagnosis by a specialist or psychotherapist, but it can provide orientation and raise awareness.
What is burnout anyway?
The term burnout syndrome describes a state of deep physical, emotional, and mental exhaustion.
It usually arises from ongoing stress, high performance pressure, and the feeling of no longer meeting one's own expectations.
Typical signs and symptoms are:
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Chronic exhaustion and lack of energy
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Sleep disturbances and concentration problems
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Feeling of meaninglessness, overwhelm, or inner emptiness
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Withdrawal from friends, colleagues, or clients
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Loss of joy and fulfillment at work
Research – especially the work of psychologist Christina Maslach, one of the leading burnout experts – describes burnout as the result of a long-term mismatch between a person and their workplace.
The burnout self-test | What it shows you
A burnout test is not a diagnostic tool but a self-assessment of your current state.
It helps you recognize patterns: how stressed you feel, how demanding your daily life is, and how much energy you still have.
Typical questions in a burnout self-test are:
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Do you often feel exhausted, even after sleeping?
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Do you have trouble concentrating or finishing tasks?
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Do you find your work meaningful or just a duty?
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Do you feel emotionally distant – from colleagues, family, clients?
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Do you feel like you're constantly functioning but no longer living?
Your answers provide an initial assessment of your burnout risk. A high score does not automatically mean illness, but it shows that you should take good care of yourself – and perhaps need support.
Scientific foundations | What burnout tests are based on
Most burnout self-tests are based on scientific models, especially the Maslach Burnout Inventory (MBI).
This tool examines three central aspects:
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Emotional exhaustion – do you feel tired, empty, drained?
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Depersonalization – do you feel like distancing yourself internally?
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Performance – do you feel like you accomplish less than before?
The MBI was developed by Christina Maslach and is considered the global standard tool for burnout research.
It is often used in psychological assessments, clinics, and coaching to better understand the risk state.
Why self-tests are useful
A self-test is not a diagnosis, but a signal.
It can help you pause before your body or mind forces you to.
Burnout develops over months or years. If you regularly check how you are doing, you can recognize changes early.
Advantages of a self-test:
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Awareness of your own energy level
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Reflection on work, everyday life, and boundaries
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Support for conversations with doctors, therapists, or supervisors
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Guidance on whether you need a professional assessment
Online tests are easily accessible, anonymous, and free of charge. But please note: they do not replace a medical diagnosis – they are a first step towards self-care.
Burnout or depression?
Many confuse burnout with depression – and indeed there are overlaps.
But burnout usually arises from work overload, while depression affects deeper all areas of life.
A burnout test asks about work, performance, demands, and fulfillment.
Depression, on the other hand, affects mood, self-esteem, and joy of life.
In case of doubt, only a professional assessment helps – at the general practitioner, specialist, or in a psychosomatic clinic.
Frequently asked questions about the burnout self-test
How do I know if I have burnout?
Typical signs are persistent exhaustion, sleep disturbances, decline in performance, cynicism, and emotional emptiness. If you feel little joy for weeks, this is a warning sign.
Am I on the verge of burnout?
If you feel tired all the time, can hardly switch off, and your daily life feels like a burden, this could indicate an increased risk. A self-test can help assess this better.
What is a silent nervous breakdown?
A silent breakdown does not show in tears or panic, but in inner withdrawal. You function outwardly but feel empty inside. This can also be a precursor to burnout.
What does the 42% rule for burnout mean?
According to studies, around 42% of working people report signs of overload and emotional exhaustion – an alarming figure that shows how widespread burnout has become.
The importance of prevention and self-care
Burnout is not a weakness, but a signal from your body and mind that something is out of balance.
Self-tests help you recognize this imbalance early. But what you do afterwards is crucial.
Focus on simple but effective steps:
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realistic goals in everyday life
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Breaks without email or smartphone
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Conversations with colleagues or friends
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professional help if complaints persist
Workbook tip: your companion on the path to more balance
In my workbook “Burnout Symptoms & Stress Management – Your Path to More Balance” you will find scientifically based strategies to stabilize your energy.
With reflection questions, exercises, and mindfulness techniques, you learn to recognize warning signs and strengthen your resources.
Another workbook that accompanies many of my clients is “Mindfulness in Everyday Life – Being Present in Every Moment.”
It helps you develop small rituals to reduce stress, calm your thoughts, and sustainably improve your quality of life.
Both workbooks are available as digital products and offer you structured support – without pressure, entirely at your own pace.
When you need professional help
A self-test is the beginning. But if you experience symptoms like sleep disturbances, inner emptiness, or physical complaints over a longer period, you should seek professional evaluation.
Turn to your general practitioner, a specialist in psychosomatics, or a clinic if you feel overwhelmed. Conversations with psychotherapists or counseling centers can also help you find the next step.
It is not a sign of weakness to accept help – on the contrary: it shows that you take responsibility for your health.
Conclusion |Your self-test as an invitation to mindfulness
A burnout self-test is not a judgment, but an invitation: to pause, to perceive, to be honest with yourself.
Burnout affects people who are committed, take responsibility, give their all. But exactly this strength needs breaks.
Allow yourself to take yourself seriously.
Your body, your mind, your life are not a project – they are your home.
If you like, take ten minutes today, open your journal or workbook, and write down how you really feel.
Because awareness is the first step to change – and perhaps the most important.
