Quiz: What’s Your Stress Score (And Why You Should Care)

Life gets busy and stress is inevitable. But when left unchecked, chronic stress can take a major toll on your physical and mental health. That’s why keeping tabs on your stress levels is important.

This simple quiz will help you gauge your current stress load so you can take steps to dial it back if needed. Read on to take the quiz, understand your score, and learn exactly why managing stress matters so much for your overall wellbeing.

Part 1: Identify Your Stressors

To start, think about the main sources of stress currently in your life. Which of these apply to you right now? Check all that are relevant:

– Job demands
– Work deadlines
– Difficult boss or co-workers
– Long work hours
– Unemployment
– Finances/making ends meet
– Credit card/loan debt
– Saving for retirement
– Relationships problems
– Marriage conflicts
– Parenting demands
– Elderly parent care
– Loss of a loved one
– Divorce/breakup
– Health issues
– Chronic pain
– Recent illness/injury
– Disability
– Caregiving responsibilities
– Sleep deprivation
– Poor diet
– No exercise
– Loneliness/lack of social support
– Major life changes
– School/exams

Part 2: Assess Your Physical Symptoms

Stress manifests physically in many ways throughout the body. On a scale of 1-5, with 1 being “never” to 5 being “very frequent,” rate how often you experience:

Headaches or migraines
Stomach pain/digestive issues
Muscle tension/soreness
Fatigue/low energy
Teeth grinding
Rapid heart rate
Frequent illnesses
Change in appetite
Weight gain/loss
Skin problems

Part 3: Evaluate Your Thoughts & Feelings

Chronic stress also impacts mood and mindset. Using the same 1-5 frequency scale, rate how often you:

Feel nervous/anxious
Have racing thoughts
Struggle with focus/forgetfulness
Feel irritable or impatient
Feel depressed
Have difficulty relaxing
Feel overwhelmed
Have low self-esteem
Feel indecisive or confused
Feel apathetic/numb

Part 4: Review Your Stress-Coping Habits

Finally, consider how well or poorly you tend to cope with stress day-to-day. How often do you:

– Skip meals
– Isolate yourself from others
– Engage in negative self-talk
– Drink alcohol to unwind
– Use prescription meds to relax
– Smoke or vape
– Drink excessive caffeine
– Overeat or eat junk food
– Binge watch television
– Spend too much time online
– Procrastinate important tasks
– Have difficulty sleeping
– Lie awake worrying
– Have nightmares
– Avoid exercise
– Have no leisure time

Scoring Your Stress Level Quiz

Now, total up your scores in each category:

Part 1: Stressors ____ (1 point per item checked)
Part 2: Physical Symptoms ____ (Add scores for all symptoms)
Part 3: Thoughts/Feelings ____ (Add scores for all symptoms)
Part 4: Coping Habits ____ (Add scores for all symptoms)

Overall Total Score = _____

Interpreting Your Stress Score:

0-20: Low Stress

Your stress levels appear relatively low currently. Make sure to maintain self-care habits like a healthy diet, exercise, sleep and social connection. Manage new stressors promptly to prevent cumulative effects.

21-35: Moderate Stress

You have some significant sources of stress and symptoms. Take steps to identify your greatest stressors and address them. Carve out more time for stress-relieving activities. Say no to additional responsibilities if feeling overloaded.

36-50: High Stress

Your current stress load is likely impairing your health and wellbeing. Make stress reduction a priority every day. Look for root causes of stress that need to change. Seek professional counseling or a health provider if symptoms persist despite lifestyle changes.

51-65: Dangerously High Stress

Your stress levels are extremely hazardous to health. Immediate lifestyle changes are required, and you should seek outside help. Talk to your doctor, reduce commitments, get frequent physical and mental breaks, and make self-care your top priority. Consider anti-anxiety medication if symptoms don’t improve.

Why You Should Care About High Stress

Now that you have assessed your current stress status, here’s a closer look at exactly why high stress takes such a toll so you are empowered to take action to manage it:

Physical Effects of Long-Term Stress

– Impaired immunity – chronic stress weakens your immune system, making you more susceptible to frequent illnesses and infections.

– Headaches – stress triggers headaches and migraines by contracting muscles and restricting blood flow.

– Digestive issues – when the body is stressed, digestion shuts down, causing nausea, diarrhea, or constipation.

– Appetite changes – excess cortisol can both suppress or increase appetite, leading to unwanted weight fluctuations.

– Diabetes risk – cortisol prompts glucose spikes, insulin resistance, and increased diabetes risk.

– Heart disease – chronic stress increases blood pressure, cholesterol, and heart disease risk over time.

– Infertility – cortisol and other stress hormones can inhibit conception in both men and women.

– Accelerated aging – chronic stress shortens telomeres leading to premature cell aging and earlier death.

Mental Effects of Ongoing Stress

– Depression – constant stress depletes serotonin triggering depression in the brain’s emotion centers.

– Anxiety – fight-or-flight triggers like cortisol can create a state of constant anxiety and nervousness.

– Cognitive impairment – excess cortisol damages parts of the brain involved in memory and clear thinking.

– Emotional volatility – the amygdala becomes overreactive leading to uncontrolled emotional reactions.

– Loss of motivation – dopamine depletion from chronic stress reduces motivation, drive, and focus.

– Poor decisions – constant stress impairs judgement, perspective, and problem-solving ability.

– Low self-worth – ongoing negativity from stress can create a cycle of low self-esteem.

– Addiction risk – those overwhelmed by stress often self-medicate with drugs, alcohol, gambling, or other addictions.

As you can see, prolonged stress reactions in the body and brain can destroy health on many levels over time if not well managed.

Warning Signs It’s Time Take Action

If the following are true, it’s a sign your stress levels may be life-threatening and require immediate intervention:

– Suicidal thoughts
– Extreme panic attacks
– Immobilizing depression
– Actively harming yourself
– Family history of suicide
– Psychotic symptoms (hallucinations, delusions)
– Violent behavior
– Substance abuse and addiction

Seeking help right away is critical. Speak to your doctor and mental health professional. Call emergency services if danger is imminent.

Natural Stress Management Techniques

If your stress score indicates moderately high stress that isn’t yet severe, there are many natural ways you can dial it back. Effective strategies include:

– Regular exercise – at least 30 minutes daily to reduce cortisol.
– Relaxation practices – meditation, yoga, deep breathing, visualization.
– Healthy diet – minimize sugar, excess caffeine, alcohol, processed foods.
– Good sleep habits – keep a consistent sleep schedule and wind down before bed.
– Fun hobbies – carve out time for activities you genuinely enjoy.
– Social connection – make time for close relationships and social activities.
– Laugh – watch comedy, read humor, seek out funny friends.
– Music – listen to calming or uplifting music.
– Spend time in nature – walk in the woods, sit by water, hike or garden.
– Say no – don’t take on unnecessary duties; learn to set boundaries.
– Ask for help – talk to trusted friends and family or seek counseling.
– Organize and minimize clutter – external order helps calm the mind.

Keep trying new stress-reduction strategies until you find what works best for you. Protecting your health must be priority one when stress starts taking a toll.

Professional Help for Stress Management
If self-care isn’t providing sufficient relief from distress, seeking outside support can help you cope and make necessary lifestyle changes. Options include:

– Talk therapy – psychologists, clinical counselors, or therapists can provide stress-coping advice.
– Medication – doctors may prescribe anti-anxiety or antidepressant medications in some cases.
– Lifestyle coaching – coaches help with time management, goal setting, and productivity.
– Massage therapy – frequent massages reduce muscle tension and spur relaxation.
– Acupuncture – shown to decrease cortisol and induce calm.
– EMDR – therapy using eye movement to reprocess traumatic memories.
– Support groups – sharing challenges and successes with others facing similar stresses.

Conclusion

Left untreated, chronic stress can ruin your physical and mental health over time. But you have more power than you think. Use this quiz to assess your current stress levels, then take active steps to manage stress through lifestyle changes, natural techniques, outside support, or a mix of approaches. Valuing your health and wellbeing enough to keep stress under control leads to a happier, calmer and more fulfilling life.

About The Author