ASPCA, National Shelter Outreach
SELF-TEST: ARE YOU BURNED OUT?
Check all that apply
I’m tired all the time, even after a full night’s rest.
I have trouble falling asleep, sleep restlessly or wake up too early.
It’s getting harder and harder just to get up in the morning.
I have a constant ache in my stomach and/or suffer from ulcers gastritis or irritable/inflammatory colon.
I get dizzy spells and heart palpitations or suffer pain that no doctor has been able to diagnose.
I tend to overeat.
I consume more alcohol than I should and/or rely on unprescribed drugs.
Sometimes I go on shopping sprees and spend more than I can afford.
I’ve been really accident-prone lately.
I frequently burst into tears, and I don’t know why.
THOUGHTS AND FEELINGS
Check emotions you agree with or have felt recently.
Life is basically meaningless.
Every day is just like the next, what’s the point?
Almost no one understands or cares about me.
Why won’t everyone just leave me alone?
No matter how hard I try, I always fail.
I have to do everything myself, nobody will lend me a hand.
My co-workers are a bunch of idiots and are out to sabotage my job.
I don’t know how much longer I can continue to cope.
Sometimes I just want to end it all.
Check conditions that apply to you.
I am recently divorced.
My marriage is in trouble.
I am a caregiver for someone who is not able to care for him/herself.
Someone I loved has just died or left me.
I am retired.
I have money problems.
If you checked at least two boxes in each of the three categories, chances are you are suffering from burnout. The more boxes you checked, the more severe your burnout is likely to be.
From the American Dream, American Burnout: How to Cope When it All Gets to be Too Much by Gerald Loren Fishkin, Ph.D. (c) 1994
FOUR STEPS TO RECOVERY
Recognize that the problem is reflective of your current work situation, and not a personal failure.
Take responsibility for correcting the situation. Push, pull, or get out of the way. Don’t just sit there — take action.
Be realistic. Apply your energy in the areas you can change.
Evoke a personal revolution, changing the way you cope with stress to help combat future burnout.
© 2001 ASPCA
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New York, NY 10128-6804