Stress Management Scale

Score each of the items listed on a scale of 1-5,
according to how much of the time each statement applies to you.

  1. Almost always
  2. More than half the time
  3. About half
  4. Sometimes, but not often
  5. Never

  1. I eat at least one hot, balanced meal a day.
  2. I get 7 to 8 hours sleep at least 4 nights per 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 per day.
  7. I drink fewer than 5 alcoholic drinks per 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 network of friends and acquaintances.
  13. I have one or more friends to confide in about personal matters.
  14. I am in good health (including eyesight, hearing, teeth).
  15. I am able to speak openly about my feelings when angry or worried.
  16. I have regular conversations with people I live with about domestic problems; e.g., chores, money, daily life.
  17. I do something for fun at least once per week.
  18. I am able to organize my time effectively.
  19. I drink fewer than 3 cups of coffee (or hot tea or cola drinks).
  20. I take quiet time for myself during the day.

TOTAL YOUR SCORE

To get your score, add up the figures and subtract 20.
Any number over 30 may indicate a vulnerability to stress.
You may be seriously vulnerable if your score is between 50 and 75.
And you may be extremely vulnerable if it is over 75.