Too much stress affects different people in different ways at different times in their lives. The ability to cope depends on several factors – overall health, your personality type, the way you’ve learned to cope in the past and how many stressful events you’ve experienced recently. We can take so much stress but will eventually reach a point when even small amounts of pressure can result in emotional or physical collapse.
The following questionnaire regarding psychological, emotional, physical and behavioural symptoms of stress gives an indication of the levels of stress you are suffering.
All you need to do is honestly put a tick next to any of the symptoms you suffer from frequently. If you tick three or more symptoms in any one area it’s likely that you are experiencing a significant amount of stress in that area – it’s time to take action to reduce the stress.
Psychological Symptoms
· Inability to concentrate
· Not thinking clearly
· Difficulty in make simple decisions
· Loss of self-confidence
· Being vague or forgetful
· Frustration
· Feeling out of control and helpless
· Depression
· Difficulty making rational judgments
· Getting things out of perspective
· Undue mental tiredness
· Feeling there’s never enough time
· Diminished sex drive
· Loss of sense of humour
· More arguments with spouse or children
Emotional Symptoms
· Feelings of anxiety or worry
· Irritability
· Angry outbursts
· Feelings of guilt
· Feelings of hostility
· Defensive and over-sensitive to criticism
· Feeling isolated from colleagues and friends
· Fear of rejection
· Fear of failure
· Fear of success or promotion
· Panicky feelings or panic attacks
· Nightmares or disturbing dreams
· Feelings of impending doom
· Feelings of worthlessness
· Feelings of hopelessness
· Feel lonely or sad
Physical Symptoms
Place a tick against any symptoms that you experience frequently or severely
· Sweaty, clammy hands
· Shaking hands
· Knot in the stomach
· Butterflies in the stomach
· Hyperventilation
· Erratic breathing
· Palpitations
· Rapid pulse
· Dizziness
· Faintness
· Ringing in the ears
· Difficulty in swallowing
· Lump in the throat
· Sore throat or hoarseness
· Enlarged glands in the neck
· High-pitched voice
· Talking faster than usual
· Jelly legs
· Cramps
· Restless leg syndrome
· Physical tiredness
· Feeling of being drained
· Insomnia
· Waking up in the middle of the night or too early
· Still tired after a night’s sleep
· Headache
· Dry mouth
· Muscle tension
· Tight neck or shoulders
· Teeth grinding
· Sexual difficulties
· Stiff jaw
· Constipation
· Diarrhea
· Nausea
· Abdominal pain or indigestion
· Loss of appetite
· Excess hunger
· High or low blood pressure
· Frequent urination
Women only:
· Difficult menstruation
· Premenstrual syndrome
· Menopausal or pre-menopausal difficulties
Men only
· Weak or slow urine stream
· Prostate trouble
· Trouble with erections
Behavioural symptoms
· Smoke more than usual
· Drink more alcohol than is generally accepted for good health
· Eat more sweets, chocolate or pastries than usual
· Take antidepressants, tranquilizers, sleeping pills, narcotics, pain relievers, marijuana or other street drugs
· Eat less than usual
· Bingeing on foods or alcohol
· Taking laxatives or purging to control weight
· Becoming a workaholic with not time for relaxation or pleasurable activities
· Absenteeism from work
· Avoidance of certain people or places
· Withdrawal from social gatherings
· Obsessive or compulsive behaviour; for example checking and re-checking you have locked the door/switched the lights off/washing your hands over and over etc.
QUESTIONNARE TWO
THE HOLMES-RAHE SOCIAL READJUSTMENT RATINGS SCALE
To measure your stress level for the last year of your life, add up the number of “Life Change Units” (see below) that apply to events you have experienced. The score you receive will give you an idea of your baseline level of stress.
SCALE FOR ADULTS (18 AND OVER)
Life Events Life Change Units
Death of a spouse 100
Divorce 73
Marital Separation 65
Imprisonment 63
Death of a Close Family Member 63
Personal Injury of Illness 53
Marriage 50
Dismissal from Work 47
Marital Reconciliation 45
Retirement 45
Change in Health of Family Member 44
Pregnancy 40
Sexual Difficulties 39
Gain a New Family Member 39
Business Readjustment 39
Change in Financial State 38
Change in Frequency of Arguments 35
Major Mortgage 32
Foreclosure of Mortgage or Loan 30
Change in Responsibilities at Work 29
Child Leaving Home 29
Trouble with In-Laws 29
Outstanding Personal Achievement 28
Spouse Starts or Stops Work 26
Begin or End School 26
Change in Living Conditions 25
Revision of Personal Habits 24
Trouble with Boss 23
Change in Working Hours or Conditions 20
Change in Residence 20
Change in Schools 20
Change in Recreation 19
Change in Church Activities 19
Change in Social Activities 18
Minor Mortgage or Loan 17
Change in Sleeping Habits 16
Change in Number of Family Reunions 15
Change in Eating Habits 15
Vacation 13
Christmas 12
Minor Violation of Law 11
TOTAL
Score 300+
Be extremely careful – you are at a greatly increased risk of serious illness (reduce stress now).
Score 150-299+
Be cautious – your risk of illness is moderate (reduced by 30% from the above risk).
Score less than 150
Be glad – you only have a slight risk of illness (but still need to take care of yourself).
NOTE: Since individual responses vary so greatly, your score is only a crude measure of your level of stress, but you will see better WHY you are stressed.
