This test was designed to assess how well five of your core emotional needs are being met at work — and what to do if they aren’t.
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Have you ever felt fed up with work? Trapped? Burnt out? Dreading Sunday evenings?
Well, you’re not alone.
It’s time to be honest about how damaging to our mental well-being modern work culture can be.
In a recent post we explored the meaning of burnout and the messages it could be trying to communicate to you.
Today, we invite you to actively assess how well your emotional needs are being met at work.
Similar to the emotional needs in relationships test, this test was designed to help you assess the five core emotional needs that play a significant role in how we feel about work.
How to complete the test
Read each statement and consider how often you feel that way at work.Choose the answer that best represents your experience and write down the corresponding points.At the end of each section, add up your points to get your score for that category.Once you’ve completed all the sections, review your results to see how your emotional needs are being met in each area.
Ready? Then grab pen and paper and let’s go.
The Test
Q.1 to 4: Your emotional needs for Safety at Work
Q.1. I feel safe to express my thoughts and ideas without fear of judgment from my colleagues or managers.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
Q.2. I feel comfortable speaking up when I have concerns or ideas without fear of negative repercussions.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
Q.3. I feel that mistakes are treated as learning opportunities in my workplace, rather than being punished.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
Q.4. I feel that I am treated fairly and with respect by both colleagues and supervisors.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
End of Safety section: Calculate your score
Add up your points and write down the numbers of your responses to check your score later on the page.
Q.5 to 8: Your emotional needs for Appreciation at Work
Q.5. I feel valued and appreciated by my manager and colleagues.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
Q.6. I feel validated when I express my thoughts or ideas in meetings or discussions, even when others don’t agree with them.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
Q.7. I feel that my emotional and mental well-being are taken into account by my employer, and that they care about me as a person.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
Q.8. I feel that my identity, background, and perspectives are accepted and valued by my team and leadership.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
End of Appreciation section: Calculate your score
Add up your points and write down the numbers of your responses to check your score later on the page.
Q.9 to 12: Your emotional needs for Impact at Work
Q.9. I feel that my ideas and innovations help move the team or company forward.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
Q.10. I feel that my input and decisions directly influence the outcomes of the tasks or projects I’m involved in.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
Q.11. I feel that my work makes a meaningful difference in something I care about.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
Q.12. I feel that my feedback is taken seriously and has the potential to shape future decisions or processes.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
End of Impact section: Calculate your score
Add up your points and write down the numbers of your responses to check your score later on the page.
Q.13 to 16: Your emotional needs for Autonomy at Work
Q.13. I feel empowered to take initiative and create positive changes in my role or department.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
Q.14. I feel trusted by my manager or team to perform my work without constant supervision.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
Q.15. I feel that I have enough freedom to make decisions about how I approach my tasks.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
Q.16. I feel that I have enough flexibility in my work to balance personal and professional commitments.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
End of Autonomy section: Calculate your score
Add up your points and write down the numbers of your responses to check your score later on the page.
Q.17 to 20: Your emotional needs for Rest at Work
Q.17. I feel that I have enough time during my workday to take breaks and recharge.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
Q.18. I feel supported by my manager or team in taking time off when I need to rest or recover.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
Q.19. I feel that I am able to fully relax and recharge during weekends or vacations.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
Q.20. I feel comfortable disconnecting from work after hours, without the pressure to be constantly available.
How often do you feel like this?
– Always (5 points)
– Often (4 points)
– Sometimes (3 points)
– Rarely (2 points)
– Never (1 point)
End of Rest section: Calculate your score
Add up your points and write down the numbers of your responses to check your score later on the page.
Test Results
Safety Score Result
20 to 16 points: Your emotional needs for safety at work are well met.
You feel safe and supported in your work environment. You can express your thoughts and ideas freely without fear of judgement or repercussions, and feel comfortable raising concerns or suggestions. Mistakes are seen as opportunities for growth rather than punishable offenses, and you feel that you are treated with fairness and respect. This creates a work atmosphere where you can thrive both personally and professionally.
15 to 11 points: Your emotional needs for safety at work are moderately met.
Your workplace provides a reasonable level of safety and respect, but there may be occasional situations where you hesitate to speak up or express yourself. While the environment is generally supportive, there are times when feedback, fairness, or the way mistakes are handled might leave you feeling vulnerable.
10 to 4 points: Your emotional needs for safety at work are unmet.
It seems that you often feel unsafe or unsupported in your work environment. You may hesitate to express your thoughts or concerns, fearing judgment or negative repercussions. Mistakes might be met with punishment rather than understanding, and you may not feel fairly treated by colleagues or supervisors. These challenges could hinder your ability to feel safe enough at work.
Appreciation Score Result
20 to 16 points: Your emotional needs for appreciation at work are well met.
You feel consistently valued and appreciated by your manager and colleagues. When you share ideas or perspectives, even if they differ from others, you feel validated and respected. Your well-being is a priority in your workplace, and you feel recognised not only for your work but also as an individual. This supportive environment allows you to feel accepted and appreciated for who you are, fostering a sense of belonging and self-esteem.
15 to 11 points: Your emotional needs for appreciation at work are moderately met.
Your workplace generally provides a sense of appreciation and respect, but there may be instances where you feel overlooked or undervalued. While your thoughts and ideas are often recognised, there may be times when you feel less heard or validated. Your well-being is considered, but there may be room for improvement in how supported and valued you feel, both personally and professionally.
10 to 4 points: Your emotional needs for appreciation at work are unmet.
It seems you often feel unappreciated or undervalued in your workplace. You may feel that your contributions go unnoticed, and when you express ideas, they might not be given the respect or validation they deserve. You may also feel that your well-being, identity, or background are not sufficiently acknowledged by your team or leadership.
Impact Score Result
Impact Score Result
20 to 16 points: Your emotional needs for impact at work are well met.
You feel that your contributions are making a meaningful difference, and your ideas or innovations help move the team or company forward. Your input directly influences outcomes, and your feedback is taken seriously by others. This sense of impact reinforces your connection to the work you do and the organisation as a whole, giving you a strong sense of purpose and fulfilment.
15 to 11 points: Your emotional needs for impact at work are moderately met.
You generally feel that your work makes a difference, but there are times when you may question the extent of your impact. While your ideas and decisions are acknowledged, there may be moments when you feel that your contributions are not fully recognised or acted upon.
10 to 4 points: Your emotional needs for impact at work are unmet.
It seems you often feel disconnected from the impact of your work. You may feel that your ideas and innovations go unnoticed or don’t have a meaningful influence on the team or company. You likely feel like just a cog in a big machine. Your words or actions may not seem to shape outcomes, leaving you questioning the significance of your contributions. This can lead to frustration and a sense of disengagement from the work you do.
Autonomy Score Result
20 to 16 points: Your emotional needs for autonomy at work are well met.
You feel empowered and trusted to make decisions and take initiative in your role. There is a healthy level of freedom in how you approach your tasks, and you are given the flexibility to balance work and personal commitments. This level of autonomy creates a strong sense of ownership over your work, enabling you to thrive and contribute meaningfully to your team or department.
15 to 11 points: Your emotional needs for autonomy at work are moderately met.
You generally feel empowered and trusted at work, but there may be times when you wish for more freedom or flexibility. While you have some say in how you approach your tasks, you may feel limited in your ability to take initiative or make independent decisions.
10 to 4 points: Your emotional needs for autonomy at work are unmet.
You may feel micromanaged or restricted in your ability to make decisions and take initiative in your role. A lack of trust from your manager or team may be limiting your ability to perform at your full potential. You also may feel that your work lacks the necessary flexibility to balance personal and professional demands.
Rest Score Result
20 to 16 points: Your emotional needs for rest at work are well met.
You feel supported in taking breaks and time off when needed, and you can comfortably disconnect from work after hours. Your workplace values your well-being, allowing you to recharge during weekends or vacations without feeling guilty or pressured. This balance between work and rest promotes long-term productivity and mental well-being.
15 to 11 points: Your emotional needs for rest at work are moderately met.
You generally feel supported in taking breaks and time off, but there may be times when you feel pressure to stay connected or find it difficult to fully recharge. While your work-life balance is somewhat manageable, addressing these moments of overextension could help you feel more rested and refreshed in the long run.
10 to 4 points: Your emotional needs for rest at work are unmet.
You may feel overworked, unsupported in taking breaks, or unable to disconnect from work after hours. The pressure to be constantly available or the lack of opportunities to recharge during the day may leave you feeling burnt out.
Found out you have unmet emotional needs at work? Here’s what you can do.
I understand it can be difficult to address your unmet emotional needs at work, especially when the organisational culture prioritises productivity over supporting people.
Sometimes the only real option is to leave and find a place that is better aligned with your needs and values — but I also understand not everyone has the luxury to do so.
That said, while no one should have to endure an abusive work environment, the best thing you can do for yourself and your emotional well-being at work is to focus on fulfilling your emotional needs in your life overall.
This will give you the strength to either request necessary adjustments in your workplace or, if you can’t leave, find meaning in something outside of your job to help maintain motivation.
Ask yourself: “what is the main reason I go to work every day?”
Is it to survive and pay your bills?Is it to support your family?Is it to keep yourself busy?Is it to exercise your creativity?Is it to feel independent?Is it to contribute to making a difference in the world?
Chances are, the more your reasoning is tied to safety and survival, the more likely you are to tolerate having your emotional needs unmet in the workplace.
However, this doesn’t mean it has to be this way. While not all of us have the luxury of working on something we’re passionate about, there is a basic level of respect we are all entitled to have.
The catch? More often than not, the respect we receive from others mirrors the respect we show ourselves and the boundaries we set for how others treat us.
This is why, like I said before, the best thing you can do for your emotional well-being at work is to focus on fulfilling your emotional needs in your life overall.
This is so that next time someone pushes your boundaries or acts disrespectful you can stand up for yourself with confidence.
In our online store you will find a bunch of resources we’ve created to help you assess and meet your emotional needs in life and feel your most empowered and assured self.
Final words
Having your needs met in at work requires a strong sense of self-esteem and self-respect.
At jornee, we believe that we are all worthy of respect as individuals — and while nothing justifies abusive behaviour, we should be the first ones to respect and advocate for ourselves.
This is why we create our content and our resources: we want to empower you to become happier and more connected with yourself and the world around you.
What did you think of this test?
Did you learn something new about yourself or about how you feel at work?
What did you think about the resources we’ve shared?
Let us know in the comments!
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Are Your Emotional Needs Being Met At Work? 20 Questions to Find Out was originally published in Mindful Mental Health on Medium, where people are continuing the conversation by highlighting and responding to this story.