Calculator Inputs
Rate each statement from 0 to 6, then add workload and recovery context. The result appears above this form after submission.
Example Data Table
| Example Input | Sample Value | Effect on Score |
|---|---|---|
| End-of-day emotional emptiness | 5 - Very often | High weighted depletion contribution |
| Average sleep per night | 5.8 hours | Adds sleep penalty |
| Work or care hours per week | 53 hours | Adds workload penalty |
| Recovery sessions per week | 2 sessions | Small bonus offset |
| Support level | 2 - Low | Limited protective reduction |
| Sample adjusted index | 68.4 | High category |
Formula Used
This calculator uses a weighted custom wellness model.
| Step | Formula | Meaning |
|---|---|---|
| Weighted item score | Response × Item Weight | Gives more importance to stronger exhaustion signals. |
| Base raw score | Σ(Weighted item scores) | Total symptom intensity before context adjustments. |
| Context penalties | Workload + Sleep deficit + Pressure streak | Adds strain from external demands. |
| Protection bonuses | Recovery sessions + Support level | Reduces the adjusted score modestly. |
| Adjusted raw score | Base Raw + Penalties − Bonuses | Final stress load after protection offsets. |
| Adjusted index | (Adjusted Raw ÷ Maximum Possible Adjusted Raw) × 100 | Converts the result to a 0–100 scale. |
Domain scores are normalized separately for Depletion, Detachment, and Recovery Strain so you can see where your pattern is strongest.
How to Use This Calculator
- Rate all twelve experience statements from 0 to 6.
- Enter weekly work or care hours and average sleep time.
- Add high-pressure streak length, recovery sessions, and support level.
- Click Calculate Scale to generate the result above the form.
- Review the adjusted index, domain scores, and chart.
- Download CSV or PDF if you want a shareable report.
- Repeat later to compare patterns over time.
Frequently Asked Questions
1. What does this calculator measure?
It estimates emotional exhaustion using self-rated symptoms plus workload, sleep, recovery, and support context. It is designed for reflective tracking, not diagnosis.
2. Is this a medical or clinical assessment?
No. It is a custom wellness calculator for self-monitoring. Persistent distress, worsening mood, or major functioning changes should be discussed with a qualified professional.
3. Why are some questions weighted more heavily?
Certain indicators, such as emotional emptiness or waking unrested, often reflect stronger exhaustion patterns. Weighting helps the score respond more clearly to those signals.
4. Why do sleep and work hours change the score?
Emotional exhaustion rarely appears in isolation. Sleep loss, long hours, and sustained pressure can intensify symptoms, so the calculator adjusts the score to reflect context.
5. What is the protection score?
It reflects how much structured recovery and available support reduce the final strain estimate. It does not erase symptoms, but it can soften the adjusted result.
6. How often should I use this tool?
Weekly or biweekly tracking works well. Repeating it too frequently may reflect momentary emotions rather than a consistent pattern.
7. What should I do if my score is high?
Review sleep, boundaries, workload, and recovery habits first. If high scores persist or daily functioning is affected, consider reaching out for professional support.
8. Can I use the CSV and PDF files for records?
Yes. The exports are useful for personal tracking, supervision discussions, coaching conversations, or workplace wellbeing reviews when appropriate.
Important Note
A high score does not confirm a disorder, and a low score does not rule out difficulty. If you feel persistently overwhelmed, hopeless, emotionally shut down, or unable to function well, seek direct support from a qualified mental health professional or a trusted local service.