Rate how often you experience the following situations, then add up your total at the bottom to gauge your stress level:
Frequently=3 Sometimes=2 Rarely=1 Never=0
____ Feeling keyed up, on edge, nervous, or tense
____ Having your tongue pressed against the roof of your mouth
____ Feeling constantly on the go with never enough time to slow down
____ Being hurried and pressured; feeling overwhelmed by unexpected tasks
____ Experiencing "vice-grip," neck- or head-tension headaches
____ Feeling completely worn out; fearing if you sit down, you might not get up
____ Getting discouraged for not keeping up with all you wish you could
____ Feeling frustrated with yourself for agreeing to do too much
____ Eating when you aren't hungry to soothe yourself
____ Skipping meals; just grabbing anything fast and easy
____ Experiencing tension knots in your back, neck, and shoulders
____ Breathing with shallow or rapid breaths
____ Losing your patience, having a short fuse, or being irritable
____ Experiencing physical symptoms, such as skin rashes and infections
____ Having trouble falling asleep even though you're exhausted
____ Having difficulty stopping yourself from thinking about all you have to do
____ Drinking alcohol to unwind
____ Having dreams with an "out of control" theme, such as driving a car with no brakes
____ Having a sensitive stomach, getting easily nauseated, or having cramping and diarrhea
____ Having heartburn and indigestion
____ Feeling paralyzed and overwhelmed, sometimes "spinning your wheels"
____ Having an increased pulse or blood pressure
____ Having no time for fun and relaxation
____ Feeling discouraged at the end of the day because you didn't accomplish enough
____ Feeling scattered, forgetful, and disorganized; missing important birthdays or obligations
____ Working harder and doing things yourself rather than asking for help
____ Smoking to calm down and feel mellow
If you scored 0-15: You seem to be managing the stress in your life very well.
If you scored 16-35: You are experiencing symptoms of mild to moderate stress. These symptoms are an early sign that your stress could affect your health and happiness.
If you scored 36 or higher: You are experiencing moderate to high levels of stress. This stress will very likely affect your health and happiness over time if something doesn't change.
Quiz formulated by Linda L.M. Worley, MD, associate professor of psychiatry and behavioral sciences at the University of Arkansas for Medical Sciences (UAMS), and medical director of the UAMS Student Mental Health Dept. and Arkansas CARE