Management Tools

Stress Rating Scale

This questionnaire helps you to recognise if you have an anxiety problem. Read the question and tick the responses that most accurately describe the way that you have been feeling in the past week.

You may do this on your child’s behalf if you are sure of how he/she has been feeling.

I feel on edge:

  1. Not at all
  2. Occasionally
  3. Lots of time
  4. Most of the time

I cannot think:

  1. Definitely
  2. Usually
  3. Infrequently
  4. Not at all

I feel out of control:

  1. Not at all
  2. A little bit
  3. Yes but not too badly
  4. Very definitely and badly

I cannot focus my attention:

  1. Occasionally
  2. From time to time
  3. A lot of the time
  4. A great deal of the time

I have have disgestive problem:

  1. Not at all
  2. Occasionally
  3. Quite often
  4. Very often

I am not performing at my usual level of competence:

  1. Not at all
  2. Not very much
  3. Quite a lot
  4. Very much

I cannot control how I feel:

  1. Not at all
  2. Not very often
  3. Quite often
  4. Very often

Now, this is how you score the responses. All the (a) responses carry 0 points; (b) responses rate 1 point; (c) responses score 2 points and (d) responses carry 3 points.

A total score of less than 7 means that you are within the normal range.

A score of 8 to 10 means that you are feeling borderline anxiety.

A score of 11 or more means that you are suffering anxiety.

Like all questionnaires of this type, there is a certain limitation. These questions are not exhaustive. Consequently, you or your child may still be suffering from anxiety even if the score is normal. If in doubt, consult your doctor.

How Stressed are You?

Check your stress with this simple Holmes and Rahe scale.

Take note of any item below that you have experienced over the last two years. Then add up all the points to total the score. There is no right or wrong answer. This is merely a screening test to look at the life events that have generated stress in your life during the last two years.

DEATH OF SPOUSE 100
DIVORCE 75
MARITAL SEPARATION 65
PRISON SENTENCE 65
DEATH OF A CLOSE FAMILY MEMBER 65
SERIOUS PERSONAL INJURY OR ILLNESS 55
GETTING MARRIED 50
REDUNDANCY 48
MARITAL RECONCILIATION 45
RETIREMENT 44
SERIOUS ILLNESS AFECTING A CLOSE FAMILY MEMBER 44
PREGNANCY 40
SEXUAL DIFFICULTIES 40
NEW BABY 39
CHANGE IN BUSINESS 38
CHANGE IN FINACIAL AFFAIRS 38
DEATH OF A CLOSE FRIEND 38
CHANGE IN WORK 37
CHANGE IN RELATIONSHIP WITH PARTNER 36
MORTGAGE RATE RISE 31
LOSS OF MORTGAGE 30
NEW BOSS 28
CHILDREN LEAVING HOME 27
PROBLEMS WITH IN-LAWS 26
WINNING AWARD / OUTSTANDING PERSONAL ACHIEVEMENT 26
PARTNER CHANGEING TYPE OF WORK 25
BEGINNING OR STOPPING STUDY COURSEL 23
CHANGE IN LIVING CONDITIONS 23
CHANGE IN PERSONAL HABITS 22
FALLING OUT WITH BOSS 21
CHANGE IN WORKING CONDITIONS 20
MOVING HOUSE 20
CHILDREN CHANGING SCHOOLS 19
CHANGE IN SOCIAL ACTIVITIES 18
CHANGE IN RELIGIOUS ACTIVITIES 18
TAKING OUT A LOAN 17
ALTERED SLEEP PATERNS 17
CHANGE IN FAMILY LOCATION 16
DIETING 15
HOLIDAYS 13
CHRISTMAS 12
MINOR LAW-BREAKING 11
TOTAL

If your score was below 150, you have a 30% probability of developing an illness. This sounds bad, but when put into perspective, it is the same probability for everyone. To put it simply, the average person stands a 30% chance of getting ill or developing an illness, at any one time!

If your score was between 150 – 299 then you have a 50% probability of developing an illness. Your score shows that your risk is almost twice that of the average population. You should learn about stress and how to reduce it. Relaxation therapy would help to reduce your stress level.

If your score is over 300 the probability of becoming ill increases to 80%. Your chance of developing a serious illness or heart disease is extremely high. Stress reduction should now be a top priority. Please consider making some adjustment to your life style as well. Relaxation therapy is something that you have to do urgently.

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