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Burnout Recovery Type Quiz
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Q1
of 36
Over the last three months, which physical signal has appeared most often?
A
No obvious discomfort, but I often feel "low on drive"
B
Stiff neck/shoulders, headaches, muscle soreness
C
Light sleep, vivid dreams, easy to wake
D
Chest tightness, stomach upset, palpitations
E
Hard to say; I feel detached from my body and emotions
Q2
of 36
When you wake up in the morning, how "fully charged" do you feel?
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Q3
of 36
Which situations make you feel tired immediately? (Multiple)
A
Someone confides in me or asks for help
B
Things don't go as I expected
C
A packed schedule
D
Loud, bright, or crowded environments
E
Situations where I need to express real feelings
Q4
of 36
In the past week, how many hours did you sleep on average per night?
hours
Sleep hours
Q5
of 36
If your inner state were a landscape right now, which would it be?
A
A calm lakeside sunrise with a small boat waiting
B
A spotless study with perfect light
C
A steep mountain path you are climbing hard
D
A foggy forest with faint light filtering through
E
A quiet room with drawn curtains
Q6
of 36
Please rate the following three statements (1-5 stars)
A
I often put others' needs before my own
B
I find it hard to accept "good enough"
C
I use busyness to prove my worth
Q7
of 36
In the past two weeks, have you often had the following feelings?
A
Easily emotionally affected by small things
B
Losing interest in things I used to enjoy
C
Feeling more tired after helping others
D
Unable to stop even when exhausted
E
Feeling guilty when resting
Q8
of 36
Where do you currently sit on the "tense—relaxed" spectrum?
1
1
Q9
of 36
Play a quick reaction game: tap when it turns green
fast
Fast reaction
slow
Slow reaction
Q10
of 36
When someone asks you for help, what is usually your first reaction?
A
Drop what I'm doing and help immediately
B
Assess whether I can do it well before deciding
C
Ask them to wait if I'm busy
D
Want to say no but feel awkward
E
Directly say I don't have the energy now
Q11
of 36
How satisfied are you with your current work or study state?
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5
Q12
of 36
Which ways do you usually use to "recharge"? (Multiple)
A
Chatting or meeting friends
B
Making the home more organized
C
Exercise, fitness, challenging goals
D
Being alone, music, nature
E
Short videos, games, sleeping
Q13
of 36
About how many hours per week do you do high-intensity exercise?
hours
Exercise hours
Q14
of 36
Choose the space that best represents your ideal way to rest
A
A tea room for chatting with friends
B
A perfectly organized home spa
C
A fully equipped gym
D
A reading corner by the window with rain outside
E
A bedroom with blackout curtains, cut off from the world
Q15
of 36
Rate the following areas of life (1-5 stars)
A
Sleep quality
B
Comfort in relationships
C
Sense of control over life pace
D
Sense of achievement at work/study
Q16
of 36
Have you had any of these habits or behaviors recently?
A
Repeatedly checking messages, emails, or to-do lists
B
Multitasking frequently
C
Finding it hard to refuse requests
D
Being especially sensitive to sound, smell, or light
E
Avoiding social interaction or deep conversations
Q17
of 36
How comfortable are you with saying "no"?
1
1
Q18
of 36
When the weekend ends, how do you usually feel?
A
I rested, but it felt like I was still tending to others
B
Completed 80% of weekend plans, but still feel uneasy
C
Felt a bit guilty for having it too easy
D
Too many people and noises; need solitude to recover
E
Nothing special; like two blank days passed
Q19
of 36
How hard is it to quiet your mind before sleep?
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5
Q20
of 36
Which physical signals have been recurring recently? (Multiple)
A
Stiff neck, shoulders, or lower back
B
Headache, tinnitus, or blurred vision
C
Palpitations, chest tightness, shortness of breath
D
Indigestion, stomach pain, constipation
E
Noticeable decrease in appetite or libido
Q21
of 36
About how many hours a day do you spend looking at screens?
hours
Screen hours
Q22
of 36
If you suddenly had a full day just for yourself, what would you most likely do?
A
Meet friends or family; don't want to be alone
B
Finish things I've long wanted to do
C
Schedule exercise, study, or work sprint
D
Go somewhere quiet, away from crowds
E
Do nothing and sleep in
Q23
of 36
Choose a color atmosphere that represents your state over the past month
A
Warm orange-yellow, like sunrise
B
Clean white-gray, like a blank document
C
Bold red-maroon, like a racing heartbeat
D
Soft lavender, like a fragile dream
E
Muted blue-gray, like a room after lights out
Q24
of 36
How often have these emotions appeared in the past week? (1-5 stars)
A
Numbness or emptiness
B
Anxiety or irritability
C
Guilt or feeling indebted
D
Self-criticism
Q25
of 36
Have these thoughts been appearing in your mind often lately?
A
"I should do better"
B
"Stopping is a waste of time"
C
"If I don't help, others will be disappointed"
D
"The world is too noisy"
E
"It's no big deal"
Q26
of 36
How optimistic do you feel about the next month?
1
1
Q27
of 36
If you could take today off, what would you most want to do?
A
Spend time with someone important
B
Organize the house, catch up on tasks
C
Exercise or achieve a personal goal
D
Go to the mountains, sea, or any quiet place
E
Lie down and think nothing
Q28
of 36
How often do you feel truly understood by the people around you?
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Q29
of 36
Which things most easily cause you "emotional overload"? (Multiple)
A
Other people's emotions and needs
B
Unfinished plans and mistakes
C
Not enough time
D
Noisy, conflicting, or highly emotional environments
E
Being forced to express feelings or make decisions
Q30
of 36
About how many social activities do you join per week?
times
Social times
Q31
of 36
Choose a weather that represents your inner state recently
A
Sunny and warm, good for a walk with someone
B
Crisp autumn day, everything sharply defined
C
Thunderstorm, intense energy
D
Drizzly day, mood like fog
E
Gray overcast day, no wind
Q32
of 36
Rate the following relationships (1-5 stars)
A
Close relationship (partner/family)
B
Work/study environment
C
Relationship with yourself
D
Social circle
Q33
of 36
Have there been any of these behavioral changes recently?
A
Avoiding social apps or messages
B
Working longer to avoid other things
C
Over-organizing, cleaning, or checking details
D
More sensitive to environmental stimuli
E
Asking others more often if they need help
Q34
of 36
How satisfied or connected do you feel with your body?
1
1
Q35
of 36
After reading this report, what do you most want to change first?
A
Learn to say no more decisively
B
Allow myself to be "imperfect"
C
Force myself to rest regularly
D
Create a quieter environment for myself
E
Rediscover things that make me feel alive
Q36
of 36
How much do you feel you need "permission to rest"?
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