Test-Stress

You can take this test ONLINE and get AUTOMATIC feedback here.

The Perceived Stress Scale created by Sheldon Cohen at Carnegie Mellon University is a widely used measure of stress in daily life. You can take the test to check your own stress level.

(Source: Cohen, S., Kamarck, T., & Mermelstein, R. (1983). A global measure of perceived stress. Journal of Health and Social Behavior, 24, 385-396.)

The questions in this scale ask you about your feelings and thoughts during the last month. In each case, please indicate with a check how often you felt or thought a certain way.

1) In the last month, how often have you been upset because of something that happened unexpectedly?

0=never  1=almost never  2=sometimes  3=fairly often  4=very often

2) In the last month, how often have you felt that you were unable to control the important things in your life?

0=never  1=almost never  2=sometimes  3=fairly often  4=very often

3) In the last month, how often have you felt nervous and “stressed”?

0=never  1=almost never  2=sometimes  3=fairly often  4=very often

4) In the last month, how often have you felt confident about your ability to handle your personal problems?

0=never  1=almost never  2=sometimes  3=fairly often  4=very often

5) In the last month, how often have you felt that things were going your way?

0=never  1=almost never  2=sometimes  3=fairly often  4=very often

6) In the last month, how often have you found that you could not cope with all the things that you had to do?

0=never  1=almost never  2=sometimes  3=fairly often  4=very often

7) In the last month, how often have you been able to control irritations in your life?

0=never  1=almost never  2=sometimes  3=fairly often  4=very often

8) In the last month, how often have you felt that you were on top of things?

0=never  1=almost never  2=sometimes  3=fairly often  4=very often

9) In the last month, how often have you been angered because of things that were outside of your control?

0=never  1=almost never  2=sometimes  3=fairly often  4=very often

10) In the last month, how often have you felt difficulties were piling up so high that you could not overcome them?

0=never  1=almost never  2=sometimes  3=fairly often  4=very often

 

The total score is obtained by reversing the scores on the four positive items, i.e., 0=4, 1=3, 2=2, 3=1, 4=0, and then summing across all ten items. Items 4, 5, 7, and 8 are the positively stated items.

Scores around 13 indicate average stress and scores of 20 or above indicate high stress. If you score 20 or above, you have to seriously consider using stress reduction strategies.