03 / Pressure map + one small plan
You are carrying a lot.
Separate the pressure you can change from the pressure you need help carrying. Leave with one concrete request.
Your note ↓01 / Put one thing down on paper
What is taking
the most from you?
Example: everyone calls you when a form needs translating.
02 / A smaller plan
One thing.
One next step.
Choose one pressure. Pick a small part you can change. Decide when you could try it.
You do not have to earn rest
A plan can include reducing a demand or seeking support. It does not have to mean doing more.
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Keep this in mind
Practical guidance.
Room for your own experience.
A smaller plan for a real week
Being the family translator. Taking another shift. Keeping up with school. Sending money home. Some responsibilities matter to you and still take more energy than you have today.
Choose one pressure rather than trying to solve the whole week. A useful next step can be asking for help, agreeing on a later deadline, or making space to talk with a professional. It does not have to be a productivity goal.
What happened to the burnout score?
We retired the previous scored assessment. This page does not assign a burnout level. The WHO uses “burn-out” specifically for chronic workplace stress; it does not classify it as a medical condition. This worksheet can be used for work, family, or other pressures without giving them a clinical label.
If tiredness, distress, or changes in sleep are persisting or affecting daily life, consider discussing them with a health care professional. A worksheet cannot determine their cause.
Source & limits
WHO’s explanation of occupational burnout informs the terminology above. The pressure map and planning prompts are original TherapaJi materials, not the Oldenburg Burnout Inventory or a validated screening instrument.