Track stress from work factors.
Occupational stress research consistently identifies demand, control and support as the three factors that matter, with sleep acting as both a consequence and an amplifier. High demand alone is not reliably harmful; high demand with low control and little support is. Weighting them accordingly and naming the largest contributor is more actionable than a single number, because each driver has a different remedy.
Demand-control-support model
Score = workload x 7 + sleep deficit x 6 - control x 3 - support x 2.5, capped 0-100
Self-assessment aid only, not a clinical instrument or diagnosis. Persistent stress, anxiety or low mood should be discussed with a doctor or qualified mental health professional.
Because the demand-control model, one of the most replicated findings in occupational health, shows that the health effects of high demand appear mainly when control is low. Increasing autonomy reduces harm without reducing the work.
Both, which is what makes it dangerous. Stress reduces sleep, and short sleep reduces the capacity to cope with stress the next day. That loop is why sleep is weighted heavily and treated as the first thing to address.
Match the remedy to the driver. Low control calls for a conversation about how work is assigned; low support calls for building peer relationships or escalating; sleep debt calls for protecting the schedule before anything else.