Tools · Burnout-Check

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Ein schneller, privater, nicht-klinischer Check über die drei klassischen Burnout-Dimensionen — Erschöpfung, Distanzierung und das Gefühl der Wirksamkeit. Sei ehrlich; nichts wird irgendwohin gesendet.

Last updated: June 2026

This check screens across the three dimensions used in the most widely cited academic model of occupational burnout: emotional exhaustion (feeling used up and drained), depersonalization/cynicism (emotional distance or detachment from your work and the people in it), and reduced personal accomplishment (feeling less effective or competent than you used to). It is an informational self-reflection tool, not a diagnostic instrument.

Where this framework comes from

The three-dimension model originates from Christina Maslach's research beginning in the 1970s-80s, formalized in the Maslach Burnout Inventory (MBI). The World Health Organization's ICD-11 (effective 2022) similarly defines burnout as "a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed," characterized by exactly these three features — energy depletion, increased mental distance or cynicism, and reduced professional efficacy.

Why it's not a clinical diagnosis

The ICD-11 is explicit that burnout is an "occupational phenomenon," not a medical condition, and it should not be used to describe experiences in other areas of life. A brief online questionnaire like this can flag that something is worth addressing, but it cannot substitute for an evaluation by a physician or mental health professional, particularly since burnout symptoms overlap with clinical depression and anxiety, which need different treatment.

What to do with a concerning result

If your results point toward high exhaustion or cynicism, common evidence-informed next steps include setting firmer boundaries on work hours, addressing the specific job-demand mismatch (workload, control, reward, community, fairness, and values are the six areas researchers most often cite), and talking to a healthcare provider if symptoms persist beyond a few weeks or affect sleep, mood, or physical health.

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Dies ist keine medizinische Diagnose und kein validiertes klinisches Instrument — es ist eine Reflexionshilfe. Wenn Burnout deine Gesundheit beeinträchtigt, sprich mit einem Arzt oder einer der kostenlosen, vertraulichen Hotlines auf unserer Ressourcen-Seite.

Frequently asked questions

How do I know if I'm burned out?
Burnout shows up across three dimensions: emotional exhaustion, cynicism/detachment, and a drop in your sense of effectiveness. This free, anonymous check scores all three and gives you a 1–10 level.
Is this a clinical burnout diagnosis?
No — it's a private, non-clinical reflection aid modelled on the classic three-axis view of burnout, not a validated medical instrument. If burnout is affecting your health, please talk to a doctor or a confidential support line.
Burnout vs just being tired — what's the difference?
Tiredness lifts after rest; burnout persists through weekends and holidays and pairs with cynicism and reduced effectiveness. If a break no longer recharges you, that's a sign it's burnout, not ordinary fatigue.
Does quitting fix burnout?
Sometimes — but not always. If the cause is the specific job, leaving helps; if it's deeper patterns, they can follow you. See burnout vs boreout to diagnose whether quitting is the real fix.