Are You Feeling Burnt out? 10 Questions to Ask Yourself

When I introduce myself as a Burnout and High-Performance researcher, one of the most frequent questions I hear is, “How do I know if I’m burned out?” It’s a question that reflects the confusion and uncertainty many people feel about recognizing burnout in their own lives.

Burnout isn’t always easy to identify. It often creeps up gradually, disguised as everyday stress or fatigue. Yet, if we look at the data, the reality is stark: burnout is far more common than most people realize.

A recent Gallup survey revealed that about 77% of professionals experience burnout, yet many struggle to pinpoint whether they fall into this category. That’s more than three out of four people.

Despite its prevalence, many individuals struggle to determine if what they’re feeling is normal stress or a deeper issue like burnout.

What Is Burnout?

Burnout is more than just feeling exhausted after a long day. At its core, burnout is the result of unmanaged chronic work stress, as it is defined by WHO . Interestingly, burnout doesn’t just happen to anyone—it tends to affect those who are highly motivated, passionate, and dedicated to their work.

Imagine burnout as running out of fuel after pushing yourself to the limit. It can change how you view yourself and your job, creating a disconnection between what you once loved and how you feel now.

Burnout has three defining dimensions as defined by Christina Maslach and colleagues:

(1) Emotional Exhaustion: You may feel drained and no longer excited to go to work.

(2) Mental Distance and Cynicism: Your work may start to feel meaningless, or you become detached from it.

(3) Reduced Sense of Accomplishment: You may feel inadequate, as if you’re not good enough or everyone else is better.

There are many early-warning signs of burnout that can show you might be heading toward burnout. It takes a lot of self-awareness to notice these signs and make changes before burnout happens.

Here are my top 10 questions to check if you’re on the way to burnout.

The 10-Question Burnout Quiz

Now that we’ve defined burnout, let’s explore how to identify it. Answer these 10 questions honestly based on your experience in the past month:

Question 1) I often feel physically and emotionally drained by my work.

Burnout often shows up as constant exhaustion. No matter how much you sleep or relax, you still feel drained. Being this tired means your body and mind are worn out from too much stress. This can make you less productive, affect your decisions, and even weaken your immune system.

Question 2) I have trouble sleeping or experience frequent sleep disturbances.

Stress can mess up your sleep. You might stay awake worrying or feel too tired to get deep rest. Poor sleep makes burnout worse by hurting your memory, focus, and emotions. When stress ruins your sleep, it becomes a cycle—bad sleep leads to more stress, and more stress leads to worse sleep.

Question 3) I often feel irritable or easily angered at work or in daily life.

Burnout can make you feel frustrated or upset more often. Small things that wouldn’t usually bother you might seem extra annoying. This happens because stress overloads your emotions and makes it harder to stay calm.

Question 4) I frequently have negative thoughts about my job or daily responsibilities.

When burnout gets worse, you might start having negative thoughts about your work or life. You may feel hopeless, unmotivated, or detached. These thoughts can make burnout worse by decreasing your satisfaction and enthusiasm.

Question 5) I often feel overwhelmed by the demands of my job or daily life.

Feeling like you can’t keep up with work or life is a big sign of burnout. It means your stress is too much to handle and that you may need to adjust your workload or responsibilities.

Question 6) I frequently experience physical symptoms such as headaches, stomachaches, or muscle pain related to stress.

Burnout doesn’t just affect your mind—it can also hurt your body. Stress can cause body pain, digestion problems, or tension. These physical signs are warnings that stress is impacting your overall health.

Question 7) I often find myself having difficulty setting boundaries between work and personal life.

When work takes over your personal time, it’s harder to rest and take care of yourself. Having clear boundaries between work and home is important to avoid burnout. Without those boundaries, stress can spread into every part of your life.

Question 8) I find it challenging to concentrate on tasks and stay focused.

Stress can make it tough to focus, even on simple tasks. If you’re struggling to concentrate, it’s a sign that your mind is overloaded and needs a break.

Question 9) I often doubt if my work has any positive significance.

Burnout can make you feel like your work has no purpose or value. Losing a sense of meaning can lead to detachment and cynicism, which are key signs of burnout.

Question 10) I often doubt my competence and skills in doing my job or daily tasks.

Burnout can make you doubt yourself, leading to less confidence in your work. This can hurt your performance and satisfaction. Building your skills and celebrating small wins can help you rebuild your confidence.

How to Interpret Your Score

If you found yourself agreeing with most of these statements, you may be experiencing early warning signs of burnout. It’s important to acknowledge these feelings and take action before burnout gets worse.

0–3 “Yes” Responses: You’re likely managing well, but watch for patterns.
4–7 “Yes” Responses: You may be approaching burnout; consider implementing strategies to reduce stress.
8+ “Yes” Responses: You’re likely experiencing burnout and should prioritize self-care and seek support.

Always remember, taking care of yourself isn’t a luxury or an indulgence—it’s essential. Prioritizing your health and happiness not only benefits you but also enhances your ability to perform well and support those around you.

Burnout may be a wake-up call we all need to create a healthier, more fulfilling path forward.