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Stress - Quick Self-Assessment

Let’s start this course with a quick stress self-assessment, so you know where you are now at the start of this learning process.

As we progress through the Modules of the course, you’ll have the opportunity to do a different stress self-assessment at the beginning of each Module, each one more detailed than the previous, or addressing more aspects of potential stress triggers (the things that cause stress in you) in your life.

Assessing yourself is an important first step in knowing your own stress profile that you’re going to manage throughout this course. Once you’ve completed the course and done some of the stress management and relaxation exercises every day, you can return to your assessments, fill them out again, and notice how much different you feel and how your own reaction to your stress triggers has improved, even though the triggers are still there – this is because you’ve taken self-responsibility for how you respond rather than react, clearly demonstrating that the power to manage your stress, lies within you. But don’t be concerned if this doesn’t make sense to you now! It will become clearer as we go on.

Calculate your feedback:

Questions Never Once in a while
(1 – 3 times a year)
A few times a week Regularly, even daily
Do you eat on the run, grabbing anything when you feel too hungry?        
Are you feeling rundown, stressed out, burnt-out, exhausted, or suffering from frequent colds, cold sores or other infections?        
Are you too busy, too tired, or down in the dumps to exercise regularly, i.e. 3-4 times a week?        
Do you struggle to fall or stay asleep at night?        
Do you feel angry, worried, afraid or anxious?        
Do you feel that your life is out of control?        
Do you eat (or lose your appetite), drink alcohol or smoke when you feel nervous?         
Do you become aggressive, angry or upset when things aren't going the way you planned, when people don't react the way you want them to or when you cannot control the situation?        


Give yourself points for each question above, as follows:

  • 0 = never
  • 2 = once in a while (1-3 times a year)
  • 4 = a few times a week
  • 6 = regularly or even daily.

Now add up your points to get a total:

0-10: You’re doing great! You have healthy habits that will help you to stay healthy, happy and alive for many years to come! Practice daily stress management techniques to maintain this healthy state of affairs.

11-25: Your ability to cope with stress is average. You need to have a regular daily stress management schedule, better health habits and you need to listen to your body more often to help you control your stress levels and stay in a positive stress phase.

26-48: You are experiencing high levels of distress. You may possibly develop (or have already) a stress associated disease or problem such as high blood pressure, heart attack, diabetes, eczema, high cholesterol, asthma, chronic bronchitis, depression, insomnia, cancer, serious infections, and so on, if you don’t listen to your body and change your lifestyle habits. Please follow this online course diligently to learn how to manage your stress. It will improve your quality of life as well as the quality of life of those around you.

To prepare the way for your next assessment in Module 2, the following table provides a summary of the warning symptoms and signs of stress: