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Stress Checklist

This short quiz can give you insight into your strength at handling stress - at your ability to be a stress winner. Follow your score and see where your strengths are, and where you need improvement.

Scoring System - click on number, view total at bottom

0 = Rarely, 1 = Sometimes, 2 = Regularly, 3 = Often/Always

SYMPTOMS

I recognize and understand my stress symptoms.

0 1 2 3

STRESS

I have a clear mental picture of my “Stress Contest”

0 1 2 3

I'M THE MANAGER

I take charge of my own stress.

0 1 2 3

WORRY

I know how to worry constructively.

0 1 2 3

RELAXATION

I can calm myself quickly and meditate effectively.

0 1 2 3

EXERCISE

I exercise for at least 30 min, 3 times a week.

0 1 2 3

NUTRITION

I eat a reasonably balanced diet with small meals.

0 1 2 3

SLEEP

I allow enough time for adequate sleep.

0 1 2 3

ALCOHOL

I have less than three drinks a day on average.

0 1 2 3

CIGARETTES

I smoke less than 3 cigarettes a day

0 1 2 3

CAFFEINE

I drink less than 4 cups of coffee or tea a day.

0 1 2 3

ATTITUDE

I believe my attitude largely determines my stress level - I can decide on my attitude and my feelings.

0 1 2 3

OPTIMISM

I attempt to be realistically optimistic.

0 1 2 3

FLEXIBILITY

I'm ready to change.

0 1 2 3

LEARNING

I see all experiences as opportunities to learn.

0 1 2 3

ALTRUISM

I do something for others on a regular basis.

0 1 2 3

LAUGHTER

I try to laugh at least ten times daily.

0 1 2 3

HAPPINESS

I take responsibility for my own.

0 1 2 3

FORGIVENESS

I feel strong enough to forgive people.

0 1 2 3

JUDGMENT

I try not to judge people, only what they do.

0 1 2 3

COMMUNICATION

I can say what I need and get it most of the time, I share feelings with those close to me

0 1 2 3

SELF-ESTEEM

I like myself just for being me.

0 1 2 3

ANGER

I recognize and can channel it positively.

0 1 2 3

GUILT

I let go of guilt once I've made amends.

0 1 2 3

FEAR

I can keep fear from controlling my life.

0 1 2 3

PERFECTIONISM

I try to do a good job, within reason.

0 1 2 3

TIME

I have a sense of purpose in my life, I have goals laid out for my lifetime. I feel I am affective at allocating my time and controlling procrastination, if I need to

0 1 2 3

MONEY

I spend less than I make.

0 1 2 3

SUPPORT

I have at least one person who shares my deep feelings, and a network of friends and acquaintances.

0 1 2 3

LOVE

I give and receive affection every day.

0 1 2 3

BELIEFS

0 1 2 3

WORK

I mostly like my work, it means something to me.

0 1 2 3

TIME-OUTS

I take time for hobbies, sports, & other activities.

0 1 2 3

YOUR TOTAL

0

80-120
Excellent: You are well armed against harmful stress
60-80
Caution: Take steps to get stronger!
0-60
Danger: Watch out!

STESS SIGNS AND SYMPTOMS TO BE WORRIED ABOUT
Stress causes many  symptoms  - about 70% of patients visiting the family doctor and anxious or depressed rather than physically ill.  However, it’s a mistake to put all symptoms down to ’stress’ when there is something really wrong. Here are some tips on when to be concerned about serious illness. Chest pain is [...]

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