Circle the “Stress Rating” number for events that pertain to you during the last year. Total your score.
Being Raped 100
Being accused of rape 100
Discovering you are HIV positive 100
Death of a close friend 97
Death of a close family member 97
Contracting a sexually transmitted diease 94
Concerns about being pregnant 91
Final exam week 90
Concern about partner being pregnant 90
Oversleep before an exam 89
Failing a test 89
Being cheated on 85
Ending a steady dating relationship 85
Serious illness of close friend or relative 85
Having financial problems 84
Writing a major term paper 83
Being caught cheating on an exam 83
Driving under the influence 82
Feeling overloaded in school or work 82
Two exams on the same day 80
Cheating on your boyfriend or girlfriend 77
Getting married 76
Drinking or drug use negative consequences 75
Crisis or depression of your best friend 73
Problem with parents 73
Talking in front of class 72
Lack of sleep 69
Change in housing situation 69
Competing or performing in public 69
Getting into a physical fight 66
Difficulties with roommate 66
Changes in employment (finding a new job) 65
Being in a class that you hate 64
Declaring a major or concern for future 64
Drug or drinking habit 61
Confrontation with professor or teacher 60
Starting a new semester 58
First date experience 57
School registration 55
Maintaining a steady dating relationship 55
Commuting to campus or work 54
Peer pressure 53
Being away from home for the first time 52
Becoming ill 52
Concerns about appearance 52
Getting straight A’s 51
A difficult class that you love 48
Making new friends, getting along 47
Fraternity or sorority rush 47
Falling asleep in class 40
TOTAL _______________
The following scale is an approximate guide to the meaning of your score. But remember, stress is an an internal state. If you are good at coping with stressors, a high score may not be a poblem for you.
What to Do About it
Now that you have a picture of your current stress level, what can you do about it? The simplest way of coping with stress is to remove the source – quitting school or changing a stressful job for example. This is often just not possible, which is why learning to manage stress is so important.
Much of the immediate discomfort of stress is caused by our fight-or-flight emotional responses. The body is ready to react with tightened muscles and even a pounding heart. If action is prevented we merely remain uptight. A sensible remedy is to learn a reliable, drug-free and relaxing method.
Exercise the Stress Away
Exercise can dissipate stress-based arousal. Any exercise can be effective. Try taking long walks, swimming, dancing, yoga, or jumping rope. Most sports are the best outlets. Regular exercise alters hormones, circulation and muscle tone. Reducing anxiety and lowering the risk of disease is the goal. Caution: choose activities that aren’t too vigorous but make then enjoyable. Exercising as little as 30 minutes every day, even done in 10-15 minute sessions, can improve your mood and energy level.
This report is not a diagnosis. We hope this information can guide you toward improving your life.
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