About this burnout assessment
This test is a self-check tool, not a substitute for a medical diagnosis. If the result worries you, or daily life keeps being difficult, talk to a psychiatrist or qualified clinician. 988 Suicide & Crisis Lifeline — call or text 988 (free, 24/7) · The WHO classifies burnout as an occupational phenomenon, not a medical condition (ICD-11).
Personal burnout
Personal burnout — your overall level of physical and emotional exhaustion, regardless of what caused it. It applies to people who aren’t working too.
Work-related burnout
Work-related burnout — exhaustion that comes specifically from your job: the workload, the role, the environment.
Client-related burnout
Client-related burnout — exhaustion that comes from working directly with people: customers, patients, clients, students. It applies to service, healthcare, teaching and counseling roles.
Never
0
Seldom
25
Sometimes
50
Often
75
Always
100
Not like me at all
0
To a low degree
25
Somewhat like me
50
To a high degree
75
Very much like me
100
How often do you feel tired?
How often are you physically exhausted?
How often are you emotionally exhausted?
How often do you think: “I can’t take it anymore”?
How often do you feel worn out?
How often do you feel weak and susceptible to illness?
Do you feel worn out at the end of the working day?
Are you exhausted in the morning at the thought of another day at work?
Do you feel that every working hour is tiring for you?
Do you have enough energy for family and friends during your leisure time?
Is your work emotionally exhausting?
Does your work frustrate you?
Do you feel burnt out because of your work?
Do you find it hard to work with the people you serve — clients, patients, students?
Does working with the people you serve drain your energy?
Do you find it frustrating to work with the people you serve?
Do you feel that you give more than you get back when you work with the people you serve?
Are you tired of working with the people you serve?
Do you sometimes wonder how long you will be able to continue working with the people you serve?
🚨
Severe burnout
Professional support is recommended
Burnout symptoms are showing up strongly
Your score is at or above the conventional 75-point threshold. Physical and emotional exhaustion is clearly affecting daily life and work performance. Recovery usually needs both a change in workload and professional support. The WHO classifies burnout as an occupational phenomenon rather than a medical condition (ICD-11), but it overlaps heavily with depression and anxiety — which is why a clinician is worth seeing.
75 or above · severe (conventional Møller banding)
⚠️
Moderate burnout
Active recovery needed
Burnout symptoms are clearly present
Your score is at or above 50 but below the severe threshold of 75. A significant amount of exhaustion has built up, and left alone it tends to progress. This is the point to rebalance work and personal life, take real rest, and get some support.
50-74 · moderate (conventional Møller banding)
🌤️
Mild burnout
Worth managing now
Early warning signs are showing
Your score falls between 25 and 49. Not serious yet, but the signals are accumulating. Reviewing your daily patterns and building recovery habits at this stage is what stops it becoming moderate burnout.
25-49 · mild (conventional Møller banding)
✅
No symptoms
In good shape
Almost no burnout symptoms
Your score is below 25 — a stable state with few signs of physical or emotional exhaustion. Burnout moves with circumstances, so it’s worth retaking this when work changes or a stressful stretch begins.
Below 25 · no symptoms (conventional Møller banding)
🧠
Personal burnout dominates
Your personal burnout score is clearly the highest — general exhaustion that isn’t tied to one cause.
💼
Work-related burnout dominates
Your work-related score is the highest — the workload, environment and role are the main drivers.
👥
Client-related burnout dominates
Your client-related score is the highest — the drain is coming from working with people.
⚖️
Evenly spread
No single area stands out — the exhaustion is general rather than located in one place.
Rebalance the workload
Your workload currently exceeds your capacity to recover from it. Talk to your manager or HR about re-prioritizing, work out what can be delegated, and actually hand it over. Recovery starts with adjusting the load, not enduring it.
See a mental health professional
Burnout overlaps heavily with depression and anxiety. A clinician can tell them apart and spot anything else running alongside it. If you need to talk to someone right now, the 988 Suicide & Crisis Lifeline is free and available 24/7 — call or text 988.
Take real time off
Weekends aren’t going to cover this. Plan several consecutive days off — vacation, sick leave, a sabbatical if you have one. At the severe stage a proper reset is what restores normal recovery speed.
Lean on the people around you
Tell someone you trust — family, a friend, a colleague — where you actually are. Asking for help isn’t weakness; it’s a condition for recovery. If your employer has an EAP, use it.
Protect recovery time first
Seven-plus hours of sleep, cardio three times a week, three regular meals a day. Make those three the top priority for the next four weeks — ahead of work.
Draw a line around work
Set a hard boundary: work notifications off outside hours, no email after you log off. Recovery only starts once your brain gets time completely away.
Read the score chart
Start your recovery plan with whichever area scored highest — personal, work or client. Different dominant areas need different fixes.
Retake in 4 weeks
Run the recovery habits for four weeks, then take the same test again. A falling score means you’re on the right track; flat or rising means you need to push harder.
Fix sleep first
Nothing drives burnout harder than short sleep. Fix your bed and wake times, put screens away an hour before bed, and stop caffeine after midday.
One full day off a week
Pick one day a week and cut work out entirely. Clear your notifications and spend it on whatever your body is actually asking for.
Schedule the things that refill you
Put cardio three times a week, time outdoors and a hobby into the calendar in advance. Recovery doesn’t happen on its own — you have to make room for it.
Know the warning signs
Watch for the three together: exhaustion, cynicism about work, and a drop in effectiveness. Once they persist past three months it usually progresses — intervening now is the cheapest it will ever be.
Keep doing what’s working
Your current routine is protecting you. Work out which parts — sleep, exercise, relationships, hobbies — are doing the heavy lifting, so you can defend them when a hard stretch comes.
Check again during a hard stretch
Burnout can shift fast. When a deadline, a reorg or something personal hits, take this again and see how far the number moved.
Keep the balance topped up
Resilience works like a balance: what you put in during calm periods is what you can draw on in a crisis. Keep paying into four accounts — sleep, movement, relationships, and work that means something to you.
Watch for it in others
If you see the signs in family or colleagues, point them here. Recognizing it early is the single strongest predictor of recovery.
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Source: Copenhagen Burnout Inventory — Personal Burnout subscale (Kristensen et al. 2005, Work & Stress 19(3):192-207) | The four risk bands follow the conventional Møller et al. classification. This is a self-check, not a clinical diagnosis.
Source: Copenhagen Burnout Inventory — full 19 items (Kristensen et al. 2005, Work & Stress 19(3):192-207, DOI: 10.1080/02678370500297720) | Reliability and validity of the Korean version: Baek et al. (2019) PLOS ONE 14(8):e0221323 | The four risk bands follow the conventional Møller et al. classification. This is a self-check, not a clinical diagnosis.
Choose how often this has been true over the past 2-4 weeks.
Choose how much this describes the past 2-4 weeks.
/
pts
🎯 Which area dominates
📊 Scores by area (0-100)
🎯 What to do next
988 Suicide & Crisis Lifeline
Free, confidential, 24/7 — trained crisis counselors
1577-0199
/
Q
Reverse-scored item
[ Burnout self-check — quick version (CBI Personal Burnout, 6 items) ]
[ Burnout self-check — full version (complete CBI) ]
■ Total score:
→
■ Scores by area (0-100)
■ Dominant area
■ Result
📞
burnout score / 100
dominant
Does your work involve dealing with people directly?
The number of questions depends on whether you work directly with customers, patients, clients or students. This split follows the original CBI guidance.
Yes · includes client-facing work
19 items · about 5 minutes (personal + work + client)
No · mostly desk or technical work
13 items · about 4 minutes (personal + work)
CBI Personal Burnout Subscale
Burnout quick check
(Personal Burnout, 6 items)
The six Personal Burnout items from the Copenhagen Burnout Inventory (Kristensen et al. 2005). It gives a quick read on overall physical and emotional exhaustion regardless of your work situation — students, homemakers, job seekers and retirees included.
TimeAbout 2 min
Questions6 items
Score range0~100
Risk bands4 levels
✅
0~24
🌤️
25~49
⚠️
50~74
🚨
75~100
Scoring
0/25/50/75/100
🧠 What does it measure?
How often you feel physically and emotionally exhausted — general depletion, not tied to any one cause.
🎯 Who is it for?
Anyone, employed or not — including job seekers, homemakers, students and retirees.
CBI Full Scale (Kristensen 2005)
Full burnout assessment
(all 19 items)
The complete Copenhagen Burnout Inventory, measuring exhaustion across three areas: personal, work-related and client-related. It uses the original scoring, including the reverse-scored Q10, and runs to either 13 or 19 items depending on whether your work is client-facing.
TimeAbout 4-5 min
Questions13 or 19
Factors2 or 3
Reliability α.85~.87
🧠
PB
💼
WRB
👥
CRB
Dominant area
Detected automatically
🧠 Personal burnout (PB)
Q1-6: general physical and emotional exhaustion, whatever the cause
💼 Work-related burnout (WRB)
Q7-13: exhaustion from the job itself (Q10 is reverse-scored)
👥 Client-related burnout (CRB)
Q14-19: exhaustion from working with the people you serve
🎙️ Say it, and it is written downKeep track of your days off by voice7-day free trial after sign-up · on-device speech recognitionSee Spicat →About this burnout self-check
This self-check is based on the Copenhagen Burnout Inventory (CBI), developed at Denmark’s National Institute of Occupational Health. The quick screen is the six Personal Burnout items; the full assessment runs 13 items (personal + work) or 19 (personal + work + client), depending on whether your role is client-facing.
Burnout isn’t a personal failing — it’s a physical and emotional response to chronic stress. If the result concerns you, talk to a mental health professional. 988 Suicide & Crisis Lifeline — call or text 988 (free, 24/7)
Source: Kristensen TS, Borritz M, Villadsen E, Christensen KB (2005). The Copenhagen Burnout Inventory: A new tool for the assessment of burnout. Work & Stress, 19(3), 192-207. DOI: 10.1080/02678370500297720 · Baek J et al. (2019). Psychometric properties of the Korean version of the Copenhagen Burnout Inventory. PLOS ONE 14(8):e0221323 · Four risk bands: conventional classification per Møller CM et al. · The CBI is a public-domain scale, free to use in research and clinical practice. This is a self-check, not a clinical diagnosis.
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