Where Are You on the Burnout–Thriving Scale?

The products listed on this page may be affiliate products. Kindvibe may receive a portion of the sale of any products mentioned on this site.

A Kind Guide to Checking In With Yourself (No Shame Required)

We talk a lot about burnout, self-care, and feeling better, but what if you’re not even sure where you are on that emotional map? Maybe you’re not falling apart, but you’re definitely not thriving. Maybe you’re functioning, but every day leaves you exhausted. Or maybe you’re doing okay, but you’re not sure how to stay that way.

This post isn’t here to diagnose or label. It’s here to help you gently notice where you are right now and what might help you move toward more ease, more joy, and more you.

The Burnout–Thriving Scale

Think of this as a spectrum. Most of us move up and down it at different points in our lives (or even in the same week). None of these are "bad" or "good" but it’s information you can use as an input to understand where you’re at, identify where you’d like to be, and put a plan together to get there.

1. Burntout

• You feel depleted, emotionally flat, or disconnected from yourself.

• Basic tasks feel heavy. Even things you used to enjoy feel like too much.

• You often fantasize about escaping or stopping everything.

• You may be sleeping poorly, snapping at loved ones, or running on autopilot.

What helps here: Permission to pause. Nervous system regulation. Compassionate rest. Remember, true rest isn’t about doing what looks relaxing or what you think you should do, it’s about genuinely listening to what your mind and body need in that moment. We strongly recommend trying out professional therapy or counseling, even if only for a couple weeks. We partner with BetterHelp, use code THERAPY20 for 20% off.

2. Overwhelmed But Dealing

• You're getting through the day, but barely.

• You feel pressure to keep it together, and no one may know you’re struggling.

• You’re functioning, but there’s little room for joy, creativity, or spontaneity.

• You might feel guilty even thinking about taking a break.

What helps here: Support, boundaries, small resets. Emotional validation. Letting someone else see you. We strongly recommend trying out professional therapy or counseling, even if only for a couple weeks. We partner with BetterHelp, use code THERAPY20 for 20% off.

3. Stabilized

• You’ve taken some steps to care for yourself, and you feel a bit more balanced.

• You're still tired, but things feel slightly more manageable.

• You have brief moments of joy or calm, but they’re fleeting.

• You may be building healthier habits but struggling to keep them consistent.

What helps here: Consistency with gentle habits. Community. Gratitude practices. Small wins celebrated. Reinforce structure without rigidity, like morning grounding rituals, nature walks, sleep hygiene, and setting boundaries around emotional labor. Continue reconnecting with your “why.”

4. Flourishing Lightly

• You feel emotionally steady more often than not.

• You have the energy to be creative, playful, or curious.

• You’re investing in your relationships and yourself.

• You’re learning to say no to protect your peace, and it’s working.

What helps here: Continuing supportive routines. Expressive outlets. Joyful movement. Strengths-based alignment. Create rituals that reflect what lights you up. Journal or check in weekly to track emotional patterns. Celebrate wins with others. Stay curious about what brings energy and what quietly drains it.

5. Thriving

• You feel energized, grounded, and connected to purpose.

• Challenges arise, but you trust your ability to move through them.

• You have capacity, not just to survive, but to support others without draining yourself.

• You feel spacious. Free. Grateful. Fully you.

What helps here: Intentional growth. Values-driven goals. Giving from overflow, not depletion. Celebrate your expansion without overextending. Mentor others or give back in ways that nourish you. Keep reconnecting with your character strengths and purpose, use them to guide your next chapter.

So... Where Are You Today?

No need to overthink it. Just notice.

Maybe you’re hovering between categories. Maybe you’re rising. Maybe you’re one tough week away from sliding. That’s human.

What matters is not where you are on the scale, but how you respond to that awareness. The goal isn’t perfection. It’s presence.

A Kind Invitation:

Want support while you climb? Come join the Kindvibe Collective where we support one another, celebrate wins, and realize joy doesn’t have to be earned.

We’re with you, wherever you land today!