Quick answer
A signs of burnout self check starts with honest questions. Do you feel drained and unable to cope, detached or cynical about your work or caring role, or less effective than you used to be? Mind describes burnout as emotional exhaustion that can leave you feeling this way. If several of these sound familiar, treat that as a signal to pause and talk to someone. Mindhelpa's free and private screening can be a first step, but it is not a diagnosis.
Why people who keep pushing through miss the signs
If you are the one who always copes, you may be good at explaining your tiredness away. You might tell yourself it's a busy month, that everyone is stretched, or that other people have it worse. Meanwhile the people who depend on you still need you, so you carry on.
That habit has a cost. According to the NHS, people in high-achieving roles, and carers with a strong sense of responsibility to others, are at higher risk of burnout. The qualities that make you reliable can also make it harder to notice when you are running on empty.
Mind also says that continuing to push through exhaustion and ignoring your own needs can make burnout worse. It can also lead to more serious mental health challenges, such as depression or anxiety. Noticing the signs early is not weakness. It is useful information.
The self-check: a reflective checklist
Read each line slowly and answer for the last few weeks, not your best or worst day. There are no scores here. You are looking for patterns.
How you feel emotionally
- I feel drained and unable to cope. Burnout can show up as emotional exhaustion, where you feel worn out in a way that rest doesn't seem to fix.
- I feel detached or cynical about my work or caring duties. The same Mind page lists this as a way burnout can show up.
- I feel more negative, critical or distant towards other people. The World Health Organization says burnout may make you feel increasingly negative, critical or distant towards colleagues or the people you care for.
What your body is telling you
- I have headaches, stomach problems or disturbed sleep. The NHS lists these physical symptoms and notes they are often overlooked by people who feel they must keep going.
How you are performing
- I'm getting less done, or doing things less well, even though I'm trying hard. The Royal College of Psychiatrists names reduced performance and productivity as a major sign of burnout. It can affect your personal life and relationships as well as your work.
The bigger picture
- I've had persistent low mood.
- I've lost my motivation.
- I feel overwhelmed most of the time.
Mind suggests that checking in with yourself about these three can be a helpful first self-assessment.
A gentle way to read your answers: if one or two lines fit, you may be going through a rough patch. If many fit, and have for a while, it is worth taking seriously. Either way, a checklist like this cannot tell you what is going on. It only helps you notice.
If you would like a more structured look, you can try Mindhelpa's free and private mental health screening. It is not a diagnosis, but it can help you put your experience into words. Optional reports and consultations are available if you want to go further.
What to do with your answers
Once you have ticked some boxes, the next question is what to do with them. Here are some steps, from smallest to biggest.
- Name it, just to yourself. "I think I might be burnt out" is a perfectly good sentence. You don't need to be sure.
- Notice what drains you and what doesn't. For a few days, jot down when you feel worst. Look for patterns in people, tasks, times of day or situations.
- Tell one person. This could be a friend, a family member or someone you trust at work. You don't need a solution ready.
- Look at what could change. The WHO says burnout is recognised as an occupational phenomenon, not a medical condition, and that it is a signal to seek help or make changes. That might mean a conversation about workload, asking for support with caring, or protecting time to rest.
- Speak to your GP. If low mood, poor sleep or physical symptoms are not easing, or you are worried about your health, your GP can talk it through with you. If you are wondering about medicines, speak to your GP or pharmacist rather than guessing.
If your work is a big part of the picture, our guide to burnout symptoms at work in the UK covers signs, causes and first steps in more detail.
Try the free and private burnout screening
Self-checks are useful, but it can help to answer a set of structured questions and see your responses laid out clearly.
Mindhelpa offers free and private mental health screenings for adults, including one for burnout. A screening is not a diagnosis. It can't tell you for certain what is going on, and it does not replace speaking to a health professional. What it can do is give you a starting point and a clearer sense of whether it is worth talking to someone.
If you are not sure what a screening involves, our guide to what a mental health screening is explains it in plain English. You may also want to read what happens after a mental health screening so you know what to expect.
Frequently asked questions
Is burnout a medical condition?
The WHO describes burnout as an occupational phenomenon rather than a medical condition. It still matters. The WHO says it is a signal to seek help or make changes. If you are struggling, a GP can talk through how you are feeling.
Who is most at risk of burnout?
The NHS says people in high-achieving roles, and carers with a strong sense of responsibility to others, are at higher risk. That does not mean it will happen to you. It does mean that feeling responsible for others is a good reason to look after yourself too.
Does the Mindhelpa screening diagnose burnout?
No. The screening is not a diagnosis. It is a free and private first step to help you reflect on how you have been feeling and decide whether to talk to a GP or another professional.
What if I tick almost every box on the checklist?
Take it seriously and be kind to yourself. Speak to your GP, especially if you have had persistent low mood, poor sleep or physical symptoms. Mind notes that ignoring your own needs can make burnout worse, so reaching out sooner is better than waiting until you feel you have no choice. For current guidance, check the official pages linked below.
When to get urgent help
If you or someone else is in immediate danger, call 999 or go to A&E. NHS 111 (England and Wales) or NHS 24 on 111 (Scotland) for urgent medical advice. Samaritans: call 116 123 (free, 24 hours). Text SHOUT to 85258. In Northern Ireland, contact your GP or call Lifeline on 0808 808 8000. This article is general information, not a diagnosis or a substitute for professional care.