Burnout Test

Am I suffering from Burnout and – if so – what can I do?

A Burnout can come slowly and has many faces. In 2022 the World Health Organization WHO specified burnout more precisely and included it firmly in the International Classification of Diseases (ICD-11). Burnout is no longer an isolated phenomenon and can be treated very well. The earlier it is detected, the better. With a simple visual test, the so-called match test, you too have a first opportunity to find out whether you might be affected and should take action.

---

What is Burnout?

Burnout can manifest itself in a variety of ways through psychological and physical symptoms. The WHO describes burnout as follows:​

Burnout is a syndrome understood as a consequence of chronic stress at work that has not been successfully managed. It is characterized by three dimensions:

• Feelings of lack of energy or exhaustion

• Increased mental detachment from one's work or feelings of negativity or cynicism about one's work

• And decreased professional effectiveness.

Burnout refers specifically to phenomena in a professional context and should not be used to describe experiences in other areas of life." Source: ICD-11 WHO Status 2023

The WHO limits itself exclusively to the world of work. From my experience this is not always the case. The feeling of feeling "burned out" can also occur in other areas of life.

The Burnout Match Test

Dr. Cindy Muir of the Mendoza College of Business of Notre Dame (Indiana, USA) developed a simple visual matchstick test and published the results in 2022 after a series of tests with 1,200 subjects. In a direct comparison with more complex burnout test methods (e.g. Maslach Burnout Inventory or the Oldenburg Burnout Inventory), it has been shown that this performs well and in some cases even delivers more reliable results than the more proven methods. Source: Matches measure: A visual scale of job burnout.

How the Match Measure Test works

Choose the match that best reflects your overall condition (physical and mental) over the past few weeks and months. The left match is intact. All right, full energy. The match on the far right has completely burned out. There is no more energy. Where do you currently place yourself?

Anyone who places themselves at the beginning of the scale may have experienced initial stressful phases. Through good periods of rest (e.g. good sleep, meditation, mindfulness or vacation), the energy level can possibly even be increased again and the overall condition moves further and further into the left area of the visual burnout scale. However, if it is no longer possible to allow these resting phases and the recharging of energy at regular intervals, the condition moves further to the right of the matchstick scale. Possibly to the point of getting to the right matchstick, which is comparable to a very severe state of exhaustion, which is severe burnout.

A first indicator

The test can be a first indicator to determine if you should seek professional help. You should talk about it and seek professional help at the latest when you place yourself on the scale from matchstick five or find that you are slipping more and more into the right area of the scale.

The sooner you recognize Burnout, the easier it is for you to come out of it. This is possible at any time with the appropriate help. You are not alone.

Help with Burnout

The first point of contact in the event of Burnout can be, for example, the family doctor or close confidants in the private or professional environment. Burnout is not a weakness and can affect any of us.

There are many ways to successfully overcome burnout. I recommend professional psychotherapy and dealing with your own psyche, "getting to know yourself". In addition, it is important to understand connections and to have strategies and tools at hand to overcome burnout in the long term and avoid it in the future.

The matchstick test is only a first signpost and nevertheless important. If you would like advice and a more in-depth assessment of the need for therapy after this self-test, I offer you a confidential and first non-binding consultation.

From my own experience, as a Mental Health First Aider and Mental Health Coach, I can assure you: You are not alone and Burnout is not permanent.

Get in touch!