ARE YOU BURNED OUT AND RUNNING ON FUMES?

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Quiz Questions

1.
When you have a stressful day, where do you feel it first?
- A.
  I feel it everywhere — tight chest, tense shoulders, headache, stomach. My whole body reacts.
- B.
  I notice tension in one or two places, and it lingers for hours.
- C.
  I feel some physical tension, but it usually passes fairly quickly.
- D.
  I notice mild physical signals but rarely feel overwhelmed by them
2.
How often do you experience physical symptoms like headaches, digestive issues, or fatigue that you can't fully explain medically?
- A.
  Almost daily — it's just part of my life at this point.
- B.
  Several times a week.
- C.
  Occasionally, usually when things get really stressful.
- D.
  Rarely — and when I do, I can usually connect it to a clear cause.
3.
How does your body feel when you wake up in the morning?
- A.
  Exhausted before the day even starts. Like, sleep didn't help.
- B.
  Tired and a little dreading the day ahead.
- C.
  Okay — not great, not terrible.
- D.
  Generally rested and ready to engage.
4.
When something frustrating happens at work, your typical response is:
- A.
  I react fast and hard — I say things I regret or completely shut down.
- B.
  I hold it together in the moment, then explode or collapse later.
- C.
  I recover in a few hours with some effort
- D.
  I process it, learn from it, and move on relatively quickly.
5.
How quickly do you bounce back after a hard conversation, conflict, or setback?
- A.
  I replay it for days. It takes over my thoughts, and I can't let it go.
- B.
  It takes at least a day or two for me to feel normal again.
- C.
  I recover in a few hours with some effort.
- D.
  I process it, learn from it, and move on relatively quickly.
6.
When someone challenges you or gives critical feedback, you typically:
- A.
  Get defensive, shut down, or feel an immediate surge of anger or shame.
- B.
  Feel a strong emotional reaction, even if I try to hide it.
- C.
  Feel some discomfort but can usually engage with the feedback.
- D.
  Stay relatively open — I can separate the feedback from my self-worth.
7.
How is your decision-making under pressure?
- A.
  I freeze, spiral, or make impulsive choices I later regret.
- B.
  I struggle — overthinking slows me down significantly
- C.
  It's not my best, but I managed to make a decision.
- D.
  I stay mostly clear-headed even when the pressure is high.
8.
How often do you find yourself in meetings, conversations, or tasks — but mentally somewhere else entirely?
- A.
  Most of the time. I struggle to stay present in almost anything.
- B.
  Often. I have to really work to stay focused.
- C.
  Sometimes, especially when I'm stressed or tired.
- D.
  Rarely. I can usually bring myself back when I drift.
9.
How would you describe your relationship with your to-do list right now?
- A.
  Overwhelming and paralyzing. I don't even know where to start.
- B.
  Stressful. I'm always behind, and the list never gets shorter.
- C.
  Manageable but always a little more than I'd like.
- D.
  Under control. I have a system that mostly works.
10.
How do you show up in your most important relationships (work or personal) when you're under stress?
- A.
  I withdraw completely or become someone I don't recognize — snapping, controlling, or checked out.
- B.
  I go through the motions, but I'm not really present or connected.
- C.
  I'm there, but I know stress affects how I show up.
- D.
  I'm generally able to show up as myself, even under pressure.
11.
How comfortable are you saying no — at work, at home, or in your community?
- A.
  Almost impossible. I say yes to everything and resent it later.
- B.
  Very hard. I feel guilty, anxious, or afraid of disappointing people.
- C.
  I can do it sometimes, but it takes real effort and discomfort.
- D.
  Mostly comfortable. I can say no without a significant emotional toll.
12.
When you sense tension or conflict in a room, you typically
- A.
  Absorb it immediately. Other people's energy completely hijacks mine.
- B.
  Feel it strongly and have trouble shaking it off.
- C.
  Notice it, but can usually manage my own reaction.
- D.
  Stay mostly grounded in my own energy regardless of the room.
13.
What does your relationship with rest actually look like right now?
- A.
  Rest feels impossible — my mind races, I feel guilty stopping, or I collapse without recovering.
- B.
  I rest when I have no choice, but it doesn't feel restorative.
- C.
  I rest inconsistently. Some days are better than others.
- D.
  I have regular rest rhythms that actually help me recover.
14.
How often do you do something that genuinely refills your tank — not just Netflix, but something that leaves you feeling restored?
- A.
  I can't remember the last time I did. My tank has been empty for a while.
- B.
  Rarely — maybe once or twice a month if I'm lucky.
- C.
  Occasionally. I know what helps, but don't prioritize it consistently.
- D.
  Regularly. Restoration is part of how I operate.
15.
Honestly — how do you feel about the pace and pressure of your life right now?
- A.
  Like I'm drowning, and nobody sees it.
- B.
  Like I'm barely keeping my head above water.
- C.
  Stretched, but managing. I'm okay — mostly.
- D.
  Challenged but sustainable. I feel like I have capacity.

Quiz Outcomes

1.
Dysregulated and Driving
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Score-46-60"You are leading on a deficit — and your body, mind, and relationships are paying the price."Your nervous system is in a chronic state of stress response. You may be highly functional on the outside, but internally you're running on fumes that ran out a long time ago. This is not a character flaw. This is biology — and it's fixable. Your first move is awareness, which you just built. Your next move is the Regulate First Mini Course.
2.
Running On Fumes
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Running on Fumes (Score: 30–44)"You're holding it together — but the cracks are starting to show."You have more regulation capacity than you think, but you're consistently depleting it faster than you restore it. You're in the zone where burnout lives. The good news: you're close to the tipping point in the right direction. Small, consistent regulation practices can shift you significantly. The Regulate First Mini Course was built for exactly where you are.
3.
Regulated and Resourced
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Score: 45–60)"You have a solid foundation — now let's build on it."Your nervous system has real capacity right now. You've likely developed some regulation skills, even if you haven't named them. Your opportunity is to make your practices more intentional, protect your regulation as a leadership asset, and help those around you build the same capacity. The C.A.R.E. Framework will take you from regulated to transformational.