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
Hard to get a deep breath
Cold/sweaty hands or feet
Skin rash, itch, crawling sensation
Belly ‘knots’ or pain
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
Mind going blank, forgetting things
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.
NINE RULES FOR EFFECTIVE STRESS MANAGEMENT
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.