Stress Load & Burnout Risk Calculator
Estimate your current stress load and burnout risk using a practical, non-clinical self-check. You’ll get a score, a risk tier, and a simple 7-day reset plan.
Important: This tool is for education only — not medical advice or diagnosis. If you feel unsafe, overwhelmed, or are having thoughts of self-harm, seek immediate help (call your local emergency number).
How it works
We combine work load, sleep, recovery time, emotional strain, and “symptom signals” into two scores:
Stress Load (0–100)
Burnout Risk (Low/Med/High)
Tip: Answer for your last 7–14 days (not your best week ever).
Your inputs
Include job + caregiving + major responsibilities.
Your realistic average.
Days you actually unplug, rest, or do restorative activities (not errands).
Do you feel you can influence your schedule and outcomes?
Do you have people/systems that share the load?
Choose the closest match for symptoms like fatigue, irritability, headaches, sleep trouble.
How often do you feel energized or purposeful in the week?
What the tiers mean
Low risk
- Stress is present, but recovery systems are working.
- Keep the basics: sleep, movement, boundaries, and connection.
Moderate risk
- Stress is outpacing recovery in at least one area.
- Pick 1–2 changes for the next 7 days and protect them like appointments.
High risk
- Recovery is consistently insufficient; symptoms may be escalating.
- Reduce load where possible and consider talking with a professional.
Quick FAQ
Is this diagnostic?
No. It’s an educational snapshot to help you notice patterns and take practical steps.
How often should I use it?
Weekly or monthly. Burnout risk is about trendlines — not one bad day.
What’s the fastest lever?
Sleep + 1 true recovery block per week. Then reduce “low-control” tasks and add support.