A self-check and reset guide for busy adults. Spot the signs early, use quick reset tools, and know when to ask for help — written by the clinical team at eMbrace, Delhi NCR.
If you ever feel unsafe or hopeless: if you are thinking about harming yourself, please contact a helpline or go to the nearest hospital right away. eMbrace is not a crisis service. 24/7 helplines in India include Snehi (+91 95822 08181), AASRA (+91 22 2754 6669) and Vandrevala Foundation (1860 266 2345). Tell someone you trust, too.
Eight pages, built to be read once and then kept for reference.
A side-by-side table on core feeling, energy, what brings relief and where each one shows up, so you can tell them apart.
Body, mind and emotions, behaviour and life — tick what has been true most days, and see what your score suggests.
Three stages, from pushing through to running on empty, and why the signals are so easy to ignore in always-on work culture.
Slow breathing, grounding, a brain dump, micro-breaks, a 10-minute walk and a clear shutdown ritual — each one short enough to use today.
Exact phrasing for late-evening messages, an overloaded plate, weekend requests and meeting overload.
Sleep, movement, connection, workload, joy and support — one small change in each, plus when to get professional help.
If your symptoms are severe or persistent, please speak to a mental health professional rather than relying on a guide alone. The guide is meant to help you notice patterns early and decide whether it is time to talk to someone.
Stress is usually overload, a wired, tense feeling that often eases once the pressure does. Burnout is drained and detached, described by the World Health Organization as an occupational phenomenon with three dimensions: exhaustion, mental distance or cynicism about work, and reduced professional efficacy. Rest alone often does not fix it, which is the clearest tell.
Stress and burnout are mostly tied to one area, usually work, while anxiety and depression tend to show up across many areas of life. Anxiety brings persistent worry and a restless, on-edge energy; depression brings a heavy, flat mood and loss of interest not tied to one situation. They overlap, and burnout can lead into either, which is why the guide covers all four side by side rather than just one.
They help with the everyday load, but rest alone often does not resolve real burnout, which is one of its defining features. The guide is explicit about this: if ticks land in the higher ranges, or symptoms persist, the next step is a workload conversation, boundaries, and speaking with a professional rather than relying on reset tools alone.
Yes. eMbrace also supports workplaces with wellbeing programmes and workshops. See our corporate wellness page for what that looks like.
Reaching out earlier is almost always easier than waiting for things to get worse. A first consultation is a confidential, low-pressure step, not a commitment, and our psychologists can help you work out whether it is really needed.
A free 15-minute call with our intake team is often enough to know whether an assessment, a few therapy sessions, or simply some home strategies is the right next step. No obligation, no waiting list to join, and a clinician — not a call-centre — on the other end.