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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?
1
No obvious discomfort, but I often feel "low on drive"
2
Stiff neck/shoulders, headaches, muscle soreness
3
Light sleep, vivid dreams, easy to wake
4
Chest tightness, stomach upset, palpitations
5
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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5
Q3
of 36
Which situations make you feel tired immediately? (Multiple)
1
Someone confides in me or asks for help
2
Things don't go as I expected
3
A packed schedule
4
Loud, bright, or crowded environments
5
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?
1
Sleep hours
Q5
of 36
If your inner state were a landscape right now, which would it be?
1
A calm lakeside sunrise with a small boat waiting
2
A spotless study with perfect light
3
A steep mountain path you are climbing hard
4
A foggy forest with faint light filtering through
5
A quiet room with drawn curtains
Q6
of 36
Please rate the following three statements (1-5 stars)
1
I often put others' needs before my own
2
I find it hard to accept "good enough"
3
I use busyness to prove my worth
Q7
of 36
In the past two weeks, have you often had the following feelings?
1
Easily emotionally affected by small things
2
Losing interest in things I used to enjoy
3
Feeling more tired after helping others
4
Unable to stop even when exhausted
5
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
1
Fast reaction
2
Slow reaction
Q10
of 36
When someone asks you for help, what is usually your first reaction?
1
Drop what I'm doing and help immediately
2
Assess whether I can do it well before deciding
3
Ask them to wait if I'm busy
4
Want to say no but feel awkward
5
Directly say I don't have the energy now
Q11
of 36
How satisfied are you with your current work or study state?
1
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5
Q12
of 36
Which ways do you usually use to "recharge"? (Multiple)
1
Chatting or meeting friends
2
Making the home more organized
3
Exercise, fitness, challenging goals
4
Being alone, music, nature
5
Short videos, games, sleeping
Q13
of 36
About how many hours per week do you do high-intensity exercise?
1
Exercise hours
Q14
of 36
Choose the space that best represents your ideal way to rest
1
A tea room for chatting with friends
2
A perfectly organized home spa
3
A fully equipped gym
4
A reading corner by the window with rain outside
5
A bedroom with blackout curtains, cut off from the world
Q15
of 36
Rate the following areas of life (1-5 stars)
1
Sleep quality
2
Comfort in relationships
3
Sense of control over life pace
4
Sense of achievement at work/study
Q16
of 36
Have you had any of these habits or behaviors recently?
1
Repeatedly checking messages, emails, or to-do lists
2
Multitasking frequently
3
Finding it hard to refuse requests
4
Being especially sensitive to sound, smell, or light
5
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?
1
I rested, but it felt like I was still tending to others
2
Completed 80% of weekend plans, but still feel uneasy
3
Felt a bit guilty for having it too easy
4
Too many people and noises; need solitude to recover
5
Nothing special; like two blank days passed
Q19
of 36
How hard is it to quiet your mind before sleep?
1
1
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2
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5
Q20
of 36
Which physical signals have been recurring recently? (Multiple)
1
Stiff neck, shoulders, or lower back
2
Headache, tinnitus, or blurred vision
3
Palpitations, chest tightness, shortness of breath
4
Indigestion, stomach pain, constipation
5
Noticeable decrease in appetite or libido
Q21
of 36
About how many hours a day do you spend looking at screens?
1
Screen hours
Q22
of 36
If you suddenly had a full day just for yourself, what would you most likely do?
1
Meet friends or family; don't want to be alone
2
Finish things I've long wanted to do
3
Schedule exercise, study, or work sprint
4
Go somewhere quiet, away from crowds
5
Do nothing and sleep in
Q23
of 36
Choose a color atmosphere that represents your state over the past month
1
Warm orange-yellow, like sunrise
2
Clean white-gray, like a blank document
3
Bold red-maroon, like a racing heartbeat
4
Soft lavender, like a fragile dream
5
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)
1
Numbness or emptiness
2
Anxiety or irritability
3
Guilt or feeling indebted
4
Self-criticism
Q25
of 36
Have these thoughts been appearing in your mind often lately?
1
"I should do better"
2
"Stopping is a waste of time"
3
"If I don't help, others will be disappointed"
4
"The world is too noisy"
5
"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?
1
Spend time with someone important
2
Organize the house, catch up on tasks
3
Exercise or achieve a personal goal
4
Go to the mountains, sea, or any quiet place
5
Lie down and think nothing
Q28
of 36
How often do you feel truly understood by the people around you?
1
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5
Q29
of 36
Which things most easily cause you "emotional overload"? (Multiple)
1
Other people's emotions and needs
2
Unfinished plans and mistakes
3
Not enough time
4
Noisy, conflicting, or highly emotional environments
5
Being forced to express feelings or make decisions
Q30
of 36
About how many social activities do you join per week?
1
Social times
Q31
of 36
Choose a weather that represents your inner state recently
1
Sunny and warm, good for a walk with someone
2
Crisp autumn day, everything sharply defined
3
Thunderstorm, intense energy
4
Drizzly day, mood like fog
5
Gray overcast day, no wind
Q32
of 36
Rate the following relationships (1-5 stars)
1
Close relationship (partner/family)
2
Work/study environment
3
Relationship with yourself
4
Social circle
Q33
of 36
Have there been any of these behavioral changes recently?
1
Avoiding social apps or messages
2
Working longer to avoid other things
3
Over-organizing, cleaning, or checking details
4
More sensitive to environmental stimuli
5
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?
1
Learn to say no more decisively
2
Allow myself to be "imperfect"
3
Force myself to rest regularly
4
Create a quieter environment for myself
5
Rediscover things that make me feel alive
Q36
of 36
How much do you feel you need "permission to rest"?
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