Individual Stress Test


How Vulnerable Are You To Stress?

Mark each statement from 1 (always applies to you) to 5 (never applies to you). according to how accurate each statement is in describing your current lifestyle.

 

  Always
True
Often
True
Sometimes
True
Seldom
True
Never
True
I eat at least one hot, balanced meal a day
I get at least 6-7 hours of sleep
I have at least 1 person who lives nearby from whom I can ask a favour
I exercise to the point of perspiration at least twice a week
I do not smoke
  Always
True
Often
True
Sometimes
True
Seldom
True
Never
True
I drink fewer than five alcoholic drinks a week
I am the appropriate weight for my height
I drink fewer than two cups of coffee (tea and/or soft drinks) a day
I have a network of friends, family and/or acquaintances on whom I can rely
I confide with at least one person in my network about personal matters
  Always
True
Often
True
Sometimes
True
Seldom
True
Never
True
I am generally in good health
I am able to speak openly about my feelings when angry, stressed or worried
I do something for fun at least once a week
I recognise stress symptoms
I take quiet time for myself during the day
  Always
True
Often
True
Sometimes
True
Seldom
True
Never
True
I have an income adequate to meet my basic expenses
I spend less than an hour each day travelling to and from work
I remain calm when I’m kept waiting?
I have regular calm conversations with the people I live with about domestic problems, e.g., chores, money and daily living issues
I never try to do everything myself
  Always
True
Often
True
Sometimes
True
Seldom
True
Never
True
I never race through a day
I never complain about time wasted and the past
I feel organized and in control
I am able to organize my time effectively
I recognise when I am not coping well under pressure

You have scored below 5

 

Congratulations!

 

You are cool, calm and collected! You seem to enjoy a healthy lifestyle and this makes you very resilient to the stressors of modern life. At the moment, you don't let stress negatively affect your wellbeing. The aim is to keep yourself this chilled out!

 

Even the most resilent people face challenges sometimes, so, give this a go to maintain your resilience andregain calrm:

 

Exercise your breathing

  • Sit or stand in a relaxed position
  • Slowly inhale through your nose, counting to five
  • Let the air out through your mouth, counting to eight
  • Repeat several times. Thats it!
  • As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is a more relaxed and natural way to breathe and helps your lungs fill themelves more fully with fresh air, releasing more 'old' air
  • You can do this a few times to release tension, or for several minutes as a form of meditation
  • If you like, you can make your throat tighter as you exhale so the air comes out like a whisper. This type of breathing is used in some forms of yoga and can add additional tension relief

For further information on health and wellbeing including work related stress visit our fact sheet area.  

 

When you are faced with a challenging or stressful situation, practice deep breathing for at least a minute and see how your mind-set changes!

 

You have scored between 5 and 25

 

You've got it under control!

 

Your score indicates an average level of stress. This means that your lifestyle allows you to deal with stress in a controlled, non-aggressive way. Even so, you may still get overwhelmed at times.

 

For further information on health and wellbeing including work related stress visit our fact sheet area.  

 

Most importantly, be aware of the choices you make. Take time to listen to your body - your body will tell you what it needs; it is important you tune in and listen. If you feel stressed, tired, hungry or thirsty, do something about it.

 

In the meantime:

  1. Avoid stimulants – Nicotine, alcohol, caffeine and refined sugar products are all stimulants, so using them when stressed will only prolong your state of stress. Instead, keep yourself well hydrated by drinking water or herbal teas.

  2. Get a good night’s sleep – Bad sleep is both a cause and symptom of stress. Allow your body and mind to relax
    before bed by creating a wind-down routine. Prepare for a good night’s sleep by removing all stimulants and do something relaxing!

  3. Exercise your breathing –

    • Sit or stand in a relaxed position
    • Slowly inhale through your nose, counting to five
    • Let the air out through your mouth, counting to eight
    • Repeat several times. That’s it!
    • As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is a more
      relaxed and natural way to breathe, and helps your lungs fill themselves more fully with fresh air, releasing
      more ‘old’ air.
    • You can do this a few times to release tension, or for several minutes as a form of meditation
    • If you like, you can make your throat tighter as you exhale so the air comes out like a whisper. This type
      of breathing is used in some forms of yoga and can add additional tension relief

You have scored between 25 and 55

 

Watch out, you are approaching the danger zone!

 

Your results indicate that you have a vulnerability to stress. You may be experiencing stress related symptoms and your wellbeing is potentially being negatively affected.

 

Look at implementing appropriate Stress Busters on the Work-Related Stress OzHelp Fact Sheet.

 

You may also need to consider seeking support or more information to look more closely at understanding what is causing the stress.

 

For further information on health and wellbeing including work related stress visit our fact sheet area.  

 

In the meantime:

  1. Avoid stimulants – Nicotine, alcohol, caffeine and refined sugar products are all stimulants, so using them when stressed will only prolong your state of stress. Instead, keep yourself well hydrated by drinking water or herbal teas.

  2. Get a good night’s sleep – Bad sleep is both a cause and symptom of stress. Allow your body and mind to relax
    before bed by creating a wind-down routine. Prepare for a good night’s sleep by removing all stimulants and do something relaxing!

  3. Listen to your body – Your body will tell you what it needs; it is important you tune in and listen. If you feel tired,
    hungry or thirsty, do something about it.

  4. Learn to say ‘NO’ – Simple but effective. Negotiate a mutually agreeable outcome and when ‘no’ is the appropriate response, say it without guilt.

  5. Take 5 – Take a break and calm down with a walk, flick through a magazine or listen to some music. Don’t
    continue with something if it’s driving you crazy, leave it for half hour and come back to it later with a fresh
    perspective.

  6. Exercise your breathing –

    • Sit or stand in a relaxed position
    • Slowly inhale through your nose, counting to five
    • Let the air out through your mouth, counting to eight
    • Repeat several times. That’s it!
    • As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is a more
      relaxed and natural way to breathe, and helps your lungs fill themselves more fully with fresh air, releasing
      more ‘old’ air.
    • You can do this a few times to release tension, or for several minutes as a form of meditation
    • If you like, you can make your throat tighter as you exhale so the air comes out like a whisper. This type
      of breathing is used in some forms of yoga and can add additional tension relief

  7. Organisational tips – Make a list of all the things that you need to do:

    • List of them in order of genuine importance
    • Noting what you need to do personally and what can be delegated to others
    • Noting what needs to be done immediately, in the next week or next month or not at all!
    • Create time buffers to deal with unexpected emergencies.

You have scored over 55

 

EMERGENCY!!!

 

Your health and wellbeing is in the danger zone. Your results indicate that you have a lot of stress in your life and you may not possess the tools to effectively manage it.

You must stop and re-evaluate the causes. Step back and look at what it is that is causing you stress and see what you can do to change it. It is also recommended that you strongly consider seeking professional support, such as visiting a counsellor or GP.

 

In the meantime:

  1. Avoid stimulants – Nicotine, alcohol, caffeine and refined sugar products are all stimulants, so using them when stressed will only prolong your state of stress. Instead, keep yourself well hydrated by drinking water or herbal teas.

  2. Get a good night’s sleep – Bad sleep is both a cause and symptom of stress. Allow your body and mind to relax
    before bed by creating a wind-down routine. Prepare for a good night’s sleep by removing all stimulants and do something relaxing!

  3. Listen to your body – Your body will tell you what it needs; it is important you tune in and listen. If you feel tired,
    hungry or thirsty, do something about it.

  4. Learn to say ‘NO’ – Simple but effective. Negotiate a mutually agreeable outcome and when ‘no’ is the appropriate response, say it without guilt.

  5. Take 5 – Take a break and calm down with a walk, flick through a magazine or listen to some music. Don’t
    continue with something if it’s driving you crazy, leave it for half hour and come back to it later with a fresh
    perspective.

  6. Exercise your breathing –

    • Sit or stand in a relaxed position
    • Slowly inhale through your nose, counting to five
    • Let the air out through your mouth, counting to eight
    • Repeat several times. That’s it!
    • As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is a more
      relaxed and natural way to breathe, and helps your lungs fill themselves more fully with fresh air, releasing
      more ‘old’ air.
    • You can do this a few times to release tension, or for several minutes as a form of meditation
    • If you like, you can make your throat tighter as you exhale so the air comes out like a whisper. This type
      of breathing is used in some forms of yoga and can add additional tension relief

  7. Organisational tips – Make a list of all the things that you need to do:

    • List of them in order of genuine importance
    • Noting what you need to do personally and what can be delegated to others
    • Noting what needs to be done immediately, in the next week or next month or not at all!
    • Create time buffers to deal with unexpected emergencies.

  8. A problem shared is a problem halved Speak to a friend, or family member about what is stressing you out. Sometimes just speaking to someone can help decrease your stress levels (although, it’s best to be mindful
    about others’ stress levels before sharing your challenges)

  9. Seek professional help - If you feel you’re at breaking point, visit your GP and ask about counselling. Seeking professional help isn’t admitting defeat or a sign of weakness; it’s merely using the resources around you to find a solution to a problem.  Enquire if your employer has any support provisions in place such as an Employee
    Assistance Programme (EAP) or access to a counselling service.

A simple list of ways to alleviate stress:

  • Watch a sunset
  • Pat an animal
  • Take a nap
  • Have a cup of tea
  • Do it now!
  • Practice patience
  • Play a drum
  • Play with a child
  • Set limits
  • Light a candle
  • Run in the park
  • Take a deep breath
  • Give a compliment
  • Watch a sunrise
  • Go to the beach
  • Tell a joke
  • Dance
  • Ask for help
  • Stretch
  • Get up early
  • Prioritize
  • See a movie
  • Eat a snack
  • Laugh out loud
  • Talk to a friend
  • Ask for what you need
  • Clean a closet
  • Say a prayer
  • Be positive
  • Listen to music
  • Take a walk
  • Smile
  • Keep a journal
  • Meditate
  • Give a hug
  • Plant a flower
  • Read a book
  • Lie in the sun
  • Take a bubble bath
  • Go to bed on time
  • Go barefoot
  • Sing
  • Blow bubbles
  • Write a letter
  • Take a break
  • Hum a tune
  • Do Tai Chi
  • Throw a ball
  • Say "No"
  • Practice kindness
  • Walk in the rain
  • Avoid negative people
  • Use mindfulness skills
  • Give a blessing