Note the response alternatives that best describes your likely behavior in each of the following situation.
1. When playing a competitive sport,do you
2. When driving in heavy traffic , do you
a. Remain calm,alert and relaxed?
b. Find your heart beating faster and feel irritated?
c. Find yourself getting actively angry with other motorists and want them to to get out of your way?
d. Become tired and worried about wasted time?
3. When in meeting new people at work or social event,do you
a. Feel relaxed and face the meeting with a sense of excitement?
b. Become tense , find your heart pounding?
c. Worry about how they will think about you?
d. Find yourself becoming bored and listless?
4. When you wake up in the morning, do you feel
a. Alert and happy looking forward to the day ahead?
b. Anxious, with lots of different thoughts about what you have to do?
c. Hoping desperately that the day ahead will hold something of interest to you?
d. Not too bad , but resigned to the fact that each day is much like any other?
5. When demanding what you want from a colleague, friend or marriage partner, do you
a. Feel it is too much of an effort to pursue your demands?
b. Try to convince yourself that you shouldn't feel too strongly about anything?
c. Insist that this is what you are going to have or do without regard for others?
d. Enter into confrontation eager to state your side of things but also listen to the other's side,relatively confident the two of you can come to mutual agreement?
6. When planning a piece of work or organizing a fairly complex event at work or home, do you
a. Easily and quietly gather together all the necessary materials and facts and proceed too sort them out?
b. Find it difficult to get started?
c. Become tense and uncomfortable,unsure that you will able to handle it all?
d. Treat it all as a matter of course,preparing yourself well and then carrying it out?
7. When having to deal with children's questions and difficulties,do you
a. Become irritable?
b. Find yourself bored and uninterested?
c. Dismiss them as fast and curtly as possible?
d. Listen wholeheartedly and then do everything possible to help them handle the problem effectively?
8. When a child does something you don't like, do you
a. Calmly tell him how you prefer him to behave?
b. Find it hard to summon up the energy to do anything?
c. Feel confused and at a loss about what you should do?
d. Find your temper rising and fly off the handle easily??
9. When after a long day you get in bed ready to sleep,do you find
a. Thoughts keep racing through your head?
b. You can relax and drift off easily?
c. You turn and have trouble relaxing?
d. You don't feel tired?
10. Do you feel you respond effectively to challenges
a. Almost always?
b. Rarely?
c. Usually?
d. Almost never?
11. Do you smoke
a. Not ever?
b. Less than 10 cigarettes?
c. Less than 20 cigarettes?
d. More than 20 cigarettes?
12. Is your alcohol intake
a. Frequent (everyday) and heavy ?
b. Frequent but not heavy?
c. Occasional , not more than three days a week?
d. Light,only the rarest glass of something?
To compute your stress score, total the values assigned to your individual item responses.
What your score means?
1. When playing a competitive sport,do you
a. Find yourself wasting energy through tension?
b. Assume you will do well and yourself into game without much worry?
c. Worry about how your performance may be viewed?
d. Need to win at all costs and suffer profound disappointment if you don't?
a. Remain calm,alert and relaxed?
b. Find your heart beating faster and feel irritated?
c. Find yourself getting actively angry with other motorists and want them to to get out of your way?
d. Become tired and worried about wasted time?
3. When in meeting new people at work or social event,do you
a. Feel relaxed and face the meeting with a sense of excitement?
b. Become tense , find your heart pounding?
c. Worry about how they will think about you?
d. Find yourself becoming bored and listless?
4. When you wake up in the morning, do you feel
a. Alert and happy looking forward to the day ahead?
b. Anxious, with lots of different thoughts about what you have to do?
c. Hoping desperately that the day ahead will hold something of interest to you?
d. Not too bad , but resigned to the fact that each day is much like any other?
5. When demanding what you want from a colleague, friend or marriage partner, do you
a. Feel it is too much of an effort to pursue your demands?
b. Try to convince yourself that you shouldn't feel too strongly about anything?
c. Insist that this is what you are going to have or do without regard for others?
d. Enter into confrontation eager to state your side of things but also listen to the other's side,relatively confident the two of you can come to mutual agreement?
6. When planning a piece of work or organizing a fairly complex event at work or home, do you
a. Easily and quietly gather together all the necessary materials and facts and proceed too sort them out?
b. Find it difficult to get started?
c. Become tense and uncomfortable,unsure that you will able to handle it all?
d. Treat it all as a matter of course,preparing yourself well and then carrying it out?
7. When having to deal with children's questions and difficulties,do you
a. Become irritable?
b. Find yourself bored and uninterested?
c. Dismiss them as fast and curtly as possible?
d. Listen wholeheartedly and then do everything possible to help them handle the problem effectively?
8. When a child does something you don't like, do you
a. Calmly tell him how you prefer him to behave?
b. Find it hard to summon up the energy to do anything?
c. Feel confused and at a loss about what you should do?
d. Find your temper rising and fly off the handle easily??
9. When after a long day you get in bed ready to sleep,do you find
a. Thoughts keep racing through your head?
b. You can relax and drift off easily?
c. You turn and have trouble relaxing?
d. You don't feel tired?
10. Do you feel you respond effectively to challenges
a. Almost always?
b. Rarely?
c. Usually?
d. Almost never?
11. Do you smoke
a. Not ever?
b. Less than 10 cigarettes?
c. Less than 20 cigarettes?
d. More than 20 cigarettes?
12. Is your alcohol intake
a. Frequent (everyday) and heavy ?
b. Frequent but not heavy?
c. Occasional , not more than three days a week?
d. Light,only the rarest glass of something?
To compute your stress score, total the values assigned to your individual item responses.
Item | A | B | C | D |
1 | -2 | +5 | -1 | +4 |
2 | +5 | -1 | -4 | -3 |
3 | +5 | -4 | -2 | -1 |
4 | +5 | -3 | -2 | -1 |
5 | -2 | -1 | -4 | +5 |
6 | +4 | -1 | -3 | +5 |
7 | -4 | -1 | -3 | +5 |
8 | +5 | -1 | -2 | -4 |
9 | -4 | +5 | -2 | -1 |
10 | +5 | -2 | +3 | -4 |
11 | +5 | +2 | +1 | -4 |
12 | -4 | -2 | +1 | +5 |
What your score means?
- If you scored more than +58, you are wonderfully free of excess stress and cope very well with day-to-day challenges. Congratulations!
- If you scored b/w +26 to +57 , you are above average in being free of excessive stress.
- If you scored b/w +7 to +25, your stress load is too much although you are still within the "safe" zone, provided you don't have to face too many serious changes in your life all at one.
- If you scored below +7 , you are definitely over stressed You should take steps to improve your resistance to what could become prolonged strain.
Hope this test will help you finding and overcoming the stress.
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