Assess Your Stress

/Assess Your Stress
Assess Your Stress 2018-05-09T08:59:19-07:00

Taking the steps to really acknowledge how much stress you have in your life can be a doozie for some people. It’s easier to ignore the turmoil we have in our lives or the ever present feeling of overwhelm than it is to face it. Yet, every expert in the area of stress management agrees, assessing your stress is a fundamental key in creating an effective plan to reduce what weighs you down.

NOTE: The following assessments are tools to be used to create a higher awareness around the issues of stress. They are not intended to be diagnostic and you are encouraged to seek medical guidance from your primary physician.

There are Three Ways to Assess Your Stress

Assessment 1:

Holmes and Rahe Stress Scale – use this universally, accepted scale to determine whether your stress events have the potential to cause illness.

Holmes Rahe Stress Scale Reliable, Measurable, and Predictable

Developed by psychiatrists Thomas Holmes and Richard Rahe in 1967, this scientifically accurate stress scale is used universally throughout the medical and mental health fields as a gage for the stress in a person’s life and their potential for illness.

Stress Scale PicIn their scale, Holmes and Rahe assigned each life event with a “weight” for stress, called a Life Change Unit (LCU). The more LCUs a person had, the higher their score, and the more likelihood of illness.

Complete the Holmes and Rahe Stress Scale and see what your LCU score is. When finished, return here and continue assessing your stress by taking the Stress Self-Assessment next.

Assessment 2:

Stress Self-Assessment – this personal self-assessment will give insight as to how your stress is limiting your full potential and offer some effective solutions.

Stress Self-Assessment Me, Myself, and Self-Assessment

No one can tell you how stressed out you feel. No one can truly understand everything you go through. The same is true about stress self-assessments. Unlike medical, diagnostic stress tests, stress assessments are subjective and highly personal. This is great news! That means for every stress assessment you take, you are getting results only for you.

Take the JBP Stress Self-Assessment below:


Keep the following in mind when completing the self-assessment:Stress Self Assessment Pic

  • Think to how you have felt over the last 6 months while answering the questions.
  • If you are wavering on how you answer, go with the lesser answer.  Having more room for opportunity is better than padding your score and further limiting your potential.
  • The lower your score, the higher potential for improvement.

Assessment 3:

Stress Daily Check-In – this easy to use, series of questions is a great litmus test at any point time during your day.

Daily Stress Inventory

calendar_iconDaily awareness of your stress levels is important to make sure you don’t reach and cross your stress threshold. Having pocket tools- those easy to use tools readily accessible throughout the day- such as the Daily Stress Inventory, can help you gage your stress and help you choose wisely the coping methods appropriate for your stress level and situation.

The Daily Stress Inventory is a series of short questions meant to be answered directly and honestly.

  1. On a scale of 1-10, with 1 being no stress and 10 being overwhelm, what is your stress level?
  2. What specifically is creating your stress?
  3. What is your current stress response?
  4. How is this stress response holding you back in this situation?
  5. What can you accept, alter, or avoid right now to create a new situation?