How burned out are you? Rate each question on a scale of 1 to 5 -- with 1 meaning never, 2 rarely, 3 sometimes, 4 often and 5 always: Do you:
1. worry at night and have trouble sleeping?
2. feel less competent or effective than you used to feel?
3. consider yourself unappreciated or "used" on the job?
4. always feel tired, even when you get enough sleep?
5. dread going to work?
6. get angry and irritated easily?
7. have recurring headachess, stomach aches or lower back pain?
8. feel overwhelmed? Are you:
9. always watching the clock?
10. avoiding conservations with co-workers?
11. rigidly applying the rules without considering more creative solutions?
12. increasing your use of alcohol or drugs?
13. automatically expressing negative attitudes?
14. excessively absent? Does your job:
15. overload you with work?
16. deny your breaks, lunch time, sick leave or vacation?
17. demand long shifts and frequent overtime?
18. pay too little?
19. lack access to a social-professional support group?
20. depend on capricious funding sources?
21. not have enough funds to accomplish agency goals?
22. lack clear guidelines?
23. entail so many different tasks that you feel fragmented?
24. require you to deal with rapid program changes?
25. demand coping with negative community image and/or an angry public? If you scored:
25 to 35 -- You appear impressively mellow, with almost no job stress and seem practically burnout-proof.
36 to 50 -- You express a low amount of job-related stress and are not likely to burn out. Look over those questions you socred 3 or above, and think about ways you can reduce the stresses involved.
51 to 70 -- You seem to be under a moderate amount of stress on the job and have a fair chance of burning out. For each question you scored 4 or above, consider ways you can reduce the stresses involved. If possible, take action to improve your attitude or the situation surrounding those things that trouble you most.
71 to 90 -- You express a high amount of job-related stress and may have begun to burn out. Consider studying stress reduction, assertiveness and burnout prevention. Mark each question you scored 4 or above, and rank them in order of their affect on you -- beginning with the ones that bother you most. For at least your top three, make a list of ways you can reduce the stresses involved and take action to improve your attitude and/or the situation. If your body is reflecting this stress, get a medical checkup.
90 and above -- You seem to be under a dangerous amount of stress and are probably nearing an advanced stage of burnout. Without some changes in your behaviors, attitude and job situation your potential for succumbing to stress-related illness is high. Consider taking classes in stress reduction and burnout prevention and/or seeking professional help.
"This test is not a definitive analysis of burnout," Bramhall cautions. "It is simply a means of roughly gauging your feelings of work-related stress."