Assessment · Free
Personal Well-Being & Resilience Check
A short, supportive check-in for humanitarian and development workers in Myanmar.
About 6 min · no sign-up
This free tool is a personal well-being and resilience check designed for humanitarian and development workers in Myanmar's NGO and CSO sector. It asks you to rate fifteen short statements about your daily life and work across five areas: physical health, emotional well-being, work-life boundaries, social support, and meaning and coping. Your answers stay on your own device — nothing is saved, stored, or seen by anyone else — so you can be completely honest with yourself.
To use it, read each statement and choose how true it has felt for you over the past two weeks, from 'Strongly disagree' to 'Strongly agree'. When you finish, you will see a score for each area, an overall resilience band, and concrete suggestions you can act on. Use it as a regular check-in — many staff repeat it monthly or after an intense field period. This is a self-reflection aid, not a medical or psychological diagnosis; if you are struggling, please reach out to a trusted colleague, supervisor, or a qualified mental health professional.
1. I usually get enough sleep to feel rested and able to focus the next day.
2. I eat regular meals and stay hydrated, even during busy field days or distributions.
3. I have enough physical energy to get through my work without feeling constantly exhausted.
4. Most days I feel emotionally steady rather than anxious, numb, or on edge.
5. When the work exposes me to others' suffering, I am able to process those feelings rather than carry them silently.
6. I can still feel moments of joy, humour, or hope in my daily life.
7. I am able to stop working and rest without feeling guilty or anxious about unfinished tasks.
8. My workload is realistic for the hours I am meant to work.
9. I protect time for myself, my family, or things outside of work most weeks.
10. I have at least one colleague or supervisor I can speak to honestly when work is hard.
11. I stay connected with family or friends who support me outside of work.
12. I do not feel alone in carrying the pressures of my role.
13. I feel that my work matters and is connected to something I care about.
14. I have healthy ways to cope with stress, such as faith, exercise, talking, prayer, or rest, rather than relying on harmful habits.
15. Even in difficult situations, I can usually find a way to keep going and adapt.