Assessment · Free
Well-Being, Resilience & Growth Self-Check
One supportive check-in for humanitarian and development workers in Myanmar: how you are holding up, and how you are growing.
This free tool is a two-part self-check designed for humanitarian and development workers in Myanmar's NGO and CSO sector. Part one asks you to rate fifteen short statements about your well-being and resilience across five areas: physical health, emotional well-being, work-life boundaries, social support, and meaning and coping. Part two asks fifteen more about your professional growth: self-awareness, skills and learning, relationships and networks, sustainable practice, and purpose and direction. Staying well and continuing to grow are the same question asked twice, which is why they belong in one check-in. Your answers stay on your own device — nothing is sent, 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 recently — over the past two weeks for the well-being part, and the past few months for the growth part — from 'Strongly disagree' to 'Strongly agree'. Answer as the person you actually are, not the person you hope to be. When you finish, you will see a score for each of the ten areas, an overall band, and concrete suggestions you can act on. Use it as a regular check-in: many staff repeat it monthly, after an intense field period, or before a new role or project cycle, and it also makes a good starting point for a conversation with a manager or mentor. This is a self-reflection aid, not a medical or psychological diagnosis, an appraisal, or anything your organisation sees; if you are struggling, please reach out to a trusted colleague, supervisor, or a qualified mental health professional.
Part 1 — Well-being & resilience (the past two weeks)
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.
Part 2 — Professional growth (the past few months)
16. I have a clear and honest understanding of my own strengths and the areas where I most need to grow.
17. I actively ask colleagues, managers, or community members for feedback, and I take it seriously rather than getting defensive.
18. I notice my own stress signals, emotional triggers, and biases, and I manage how I react to them at work.
19. I set myself concrete learning goals and make regular time to build new skills, even when work is busy.
20. I keep my technical and sector knowledge current, for example on safeguarding, MEAL, donor requirements, or my own field of work.
21. I treat challenges, mistakes, and field experiences as opportunities to learn rather than just problems to survive.
22. I have at least one mentor, coach, or trusted senior colleague I can turn to for honest advice about my work and growth.
23. I build and maintain genuine professional relationships beyond my immediate team, including with peers in other organizations or networks.
24. I communicate openly and handle disagreements or conflict with colleagues in a constructive, respectful way.
25. I set realistic boundaries around my workload and time off, and I do not routinely work to the point of exhaustion.
26. I have healthy ways to cope with the stress, pressure, and difficult situations that come with humanitarian and development work.
27. I look after my physical and mental health, and I would reach out for support if I were struggling.
28. My day-to-day work feels connected to my values and to the difference I want to make in my community.
29. I have a sense of where I want my career to go over the next few years and what I need to get there.
30. I make intentional choices about the roles, projects, and opportunities I take on rather than just reacting to whatever comes up.