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Stress Self Assessment

How Vulnerable Are You to Stress?

The following test was developed by Psychologists Lyle H. Miller and Alma Dell Smith at Boston University Medical Center.

Score each item for 1 (almost always) to 5 (never), according to how much of the time each statement applies to you.

In statements number 6, 7, and 19, mark N.A. if you do not smoke/drink at all. Use the scale 1 through 5 with 1 representing infrequent use of alcohol/cigarettes or caffeine and 5 representing very heavy use.

  1. I eat at least one hot, balanced meal a day.
  2. I get seven to eight hours sleep at least four nights a week.
  3. I give and receive affection regularly.
  4. I have at least one relative within 50 miles on whom I can rely.
  5. I exercise to the point of perspiration at least twice a week.
  6. I smoke less than half a pack of cigarettes a day.
  7. I take fewer than five alcoholic drinks a week.
  8. I am the appropriate weight for my height.
  9. I have an income adequate to meet basic expenses.
  10. I get strength from my religious beliefs.
  11. I regularly attend club or social activities.
  12. I have a newtwork of friends and acquaintances.
  13. I have one or more friends to confide in about personal matters.
  14. I am in good heatlh (including eyesight, hearing, teeth).
  15. I am able to speak openly about my feelings when angry or worried.
  16. I have regular conversations with the people I live with about domestic problems, e.g., chores, money and daily living issues.
  17. I do something for fun at least once a week.
  18. I am abel to organize my time effectively.
  19. I drink fewer than three cups of coffee (or tea or cola drinks) a day.
  20. I take quiet time for myself during the day.

To get your score, add up the figures and subtract 20. Any number over 30 indicates a vulnerability to stress.

You are seriously vulnerable if your score is between 50 and 75, and extremely vulnerable if it is over 75.