Burnout
Discover your risk level for burnout with our quick and insightful assessment. Take the first step towards a healthier, more balanced life by understanding your triggers and vulnerabilities.
Maslach Burnout Inventory (MBI)
Rate how often each statement is true for you. Scale (0–6): 0 = Never, 1 = A few times per year, 2 = Once a month, 3 = A few times per month, 4 = Once a week, 5 = A few times per week, 6 = Every day. This is a screening tool, not a diagnosis.
Section A — Exhaustion
A: 0–6 eachSection B — Depersonalization
B: 0–6 eachSection C — Personal Achievement
C: 0–6 eachYour MBI Results
Exhaustion (A)
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Depersonalization (B)
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Personal Achievement (C)
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Scoring bands: A ≤17 (Low), 18–29 (Moderate), ≥30 (High); B ≤5 (Low), 6–11 (Moderate), ≥12 (High); C ≤33 (High), 34–39 (Moderate), ≥40 (Low). High A/B with low C suggests higher burnout risk.
Informational only. If you have concerns, consider consulting a licensed professional.
Important Note
Note: Different people react to stress and burnout differently. This test is not intended to be a scientific analysis or assessment. The information is not designed to diagnose or treat your stress or symptoms of burnout. Consult your medical doctor, counselor or mental health professional if you feel that you need help regarding stress management or dealing with burnout.
Guide for Managing Burnout: Moderate to High Risk
If you've received a moderate to high risk of burnout from your recent assessment, it's crucial to take immediate steps to address this issue. Burnout can have severe implications for your mental, emotional, and physical well-being. This guide aims to provide you with actionable steps and resources to help you manage and reduce burnout.
Immediate Steps
1. Acknowledge the Problem
What it means: The first step in solving any problem is acknowledging it exists.
Action: Accept that you're at risk and commit to making changes.
2. Seek Professional Help
What it means: Sometimes, you need expert guidance to navigate through burnout.
Action: Consider scheduling an appointment with a mental health professional.
Short-Term Strategies
1. Take Time Off
What it means: If possible, take some time off work to recharge and refocus.
Action: Use this time to engage in activities that bring you joy and relaxation.
2. Set Boundaries
What it means: Learn to say no and set limits on what you can realistically achieve.
Action: Communicate your boundaries clearly to colleagues and supervisors.
What it means: Self-care is essential for mental well-being.
Action: Engage in activities that help you relax and recharge, such as reading, taking a bath, or going for a walk.
Long-Term Strategies
1. Reevaluate Your Work-Life Balance
What it means: A poor work-life balance can contribute to burnout.
Action: Make changes in your work schedule, delegate tasks, or discuss workload with your supervisor.
2. Build a Support Network
What it means: Emotional support is crucial when dealing with burnout.
Action: Talk openly about your experience with trusted family members, friends, or support groups.
3. Engage in Regular Physical Activity
What it means: Exercise releases endorphins, which naturally elevate your mood.
Action: Aim for at least 30 minutes of moderate exercise most days of the week.
Now You Know
Burnout is a serious issue that requires immediate attention. By acknowledging the problem and taking proactive steps, you can manage and reduce the symptoms of burnout. Remember, you're not alone, and help is available.
For more personalized support, consider Mezzo Solutions' range of services designed to improve mental health and combat burnout, including our Self-Care Assessment and Action Guide.