ARE YOU STRESSED?  d0 a Quick Stress assessment

This quiz helps you assess your overall stress level, based on common signs and symptoms of excessive and/or poorly managed stress.

Score each of the your symptoms using the frequency scale below and add up your results in each section. Don't second guess!

Scoring: 0 = Rarely 1 = Sometimes 2 = Regularly 3 = Often/always


Muscle Tension Feeling restless/shaky


Chest pains

Irregular/unusual heartbeat

Hard to get a deep breath

Cold/sweaty hands or feet

Skin rash, itch, crawling sensation

Blurred vision


Belly ‘knots’ or pain



Frequent urination



Loss of appetite or no time to eat


Smoking (to relieve tension)

Alcohol (4 or more drinks/week)

Taking tranquilizers to relax

Criticizing or blaming others

Feeling ‘taken advantage of’

Watching TV more than 2 hours/day

Difficulty meeting commitments

Difficulty paying attention at work

Withdrawing from close relationships


Nervous, up tight, wound up

Cannot turn off certain thoughts

Worrying at night

Unable to keep still, fidgeting

Nothing seems important

Emotionally drained

Crying easily


Difficulty concentrating

Mind going blank, forgetting things

Scoring Total

Physical Symptoms _______

Behavioural Symptoms _______

Emotional Symptoms _______

Grand Total _______

80 You are at extreme risk for depression and burn-out. Seek help immediately.

50-80 Elevated stress. Learn skills to take charge immediately.

30-50 Managed stress. Doing well, but watch where you are scoring high.

30 Wow! Are you sure? Are you serious?!

No matter what your score, it is useful to follow the rules below and reassess your stress load from time to time.


1. Learn how stress affects you. Understand the symptoms of stress, accept them.

2.Visualize your stress as a state of imbalance in a kind of contest or game.

3.Decide who the opposition is, what your problems/worries really are.

4.Reduce the opponent’s strength as much as possible. For example, should you change your job, or avoid people who bother you?

5.Increase your strength – both physically and mentally.

6.Lighten your load of difficulties and negative emotions.

7.Make use of all available resources and supports.

8.Take ‘time-outs’ when they would be most helpful.

9.Use the physical symptoms of stress like a score board – a gauge to assess whether the steps you are taking are effective.

Last, but not least, if you are not sure how to handle your stress or feel there may be even more going on than you can grasp, contact us or another professional who can assist you in finding answers or solutions.

Create a Stress Management Action Plan