Burnout Risk Calculator
Assess your burnout risk across exhaustion, cynicism, and efficacy — the three MBI dimensions. Evidence-based self-assessment with actionable guidance. Free and private.
All calculations run instantly in your browser. No data is sent to any server.
Disclaimer: Results are for informational purposes only and do not constitute medical advice, diagnosis, or treatment. Consult a qualified healthcare professional for personal guidance.
The Three Dimensions of Burnout
Burnout is not simply tiredness. Research by Christina Maslach, the leading burnout researcher, identifies three distinct dimensions. Exhaustion is the depletion of emotional and physical energy reserves — feeling wrung out and unable to recover. Cynicism (Depersonalisation) is a growing mental distance from work and the people in it — seeing your job as meaningless or its demands as unreasonable. Efficacy is your sense of accomplishment and competence — burnout erodes the feeling that your work makes a difference.
Risk Levels
| Exhaustion / Cynicism | Efficacy | Risk Level |
|---|---|---|
| Low (0–16) | High (28–42) | Low risk |
| Moderate (17–26) | Moderate (19–27) | Moderate risk |
| High (27–42) | Low (0–18) | High risk |
What to Do About Burnout
If your exhaustion score is high, the priority is recovery: protecting sleep, reducing non-essential commitments, and building boundaries around work hours. If cynicism is high, look for meaning and autonomy — even small changes to how you work (skill use, colleague relationships, visible impact) can rebuild engagement. If efficacy is low, setting achievable short-term goals that produce visible progress helps rebuild the sense of competence. For significant burnout, speaking with a GP or occupational health professional is recommended — burnout has health consequences if left unaddressed.
Frequently Asked Questions
What is burnout?
A state of chronic workplace stress with three dimensions: exhaustion (depleted energy), cynicism (mental distance from work), and low efficacy (diminished sense of accomplishment). Recognised by the WHO as an occupational phenomenon.
What does this calculator measure?
Exhaustion, cynicism, and efficacy — the three dimensions from the Maslach Burnout Inventory (MBI) framework. This is a self-assessment version, not the validated clinical instrument.
Can you recover from burnout?
Yes. Recovery typically takes weeks to months. Key factors: reducing chronic stressors, rebuilding autonomy and meaning at work, adequate sleep and rest, and social support.