Stress Spiral Self-Assessment Test
Answer the following 10 questions honestly. Each answer corresponds to a specific number of points. Tally your total points to determine your current stage on the Stress Spiral.
The Questions
How often do you feel overwhelmed by your responsibilities?
- A. Almost daily (5 points)
- B. A few times a week (4 points)
- C. Occasionally (3 points)
- D. Rarely (2 points)
- E. Never (1 point)
Do you experience physical symptoms like headaches, tension, or exhaustion?
- A. Constantly (5 points)
- B. Frequently (4 points)
- C. Sometimes (3 points)
- D. Rarely (2 points)
- E. Never (1 point)
How often do you feel irritable or snap at others?
- A. Daily (5 points)
- B. Several times a week (4 points)
- C. Occasionally (3 points)
- D. Rarely (2 points)
- E. Never (1 point)
How well do you sleep?
- A. I hardly sleep or wake up feeling worse (5 points)
- B. I sleep poorly and feel unrested (4 points)
- C. I get decent sleep but sometimes feel tired (3 points)
- D. I usually sleep well (2 points)
- E. I sleep great and wake refreshed (1 point)
Do you often feel like you’re unable to keep up with life’s demands?
- A. Always (5 points)
- B. Frequently (4 points)
- C. Occasionally (3 points)
- D. Rarely (2 points)
- E. Never (1 point)
How connected do you feel to joy or passion in your life?
- A. I feel completely disconnected (5 points)
- B. It’s hard to feel joy (4 points)
- C. I feel it occasionally (3 points)
- D. I feel connected most of the time (2 points)
- E. I feel deeply connected (1 point)
How well do you manage unexpected challenges or stressors?
- A. I crumble under pressure (5 points)
- B. I struggle significantly (4 points)
- C. I handle them with difficulty but manage (3 points)
- D. I manage challenges well (2 points)
- E. I thrive under pressure (1 point)
Do you feel physically active and energized?
- A. Not at all (5 points)
- B. Rarely (4 points)
- C. Occasionally (3 points)
- D. Often (2 points)
- E. Always (1 point)
How often do you feel calm and at peace?
- A. Never (5 points)
- B. Rarely (4 points)
- C. Occasionally (3 points)
- D. Frequently (2 points)
- E. Almost always (1 point)
How balanced and in control of your life do you feel?
- A. I feel completely out of control (5 points)
- B. I struggle with balance (4 points)
- C. I feel somewhat balanced (3 points)
- D. I feel mostly in control (2 points)
- E. I feel completely balanced and in control (1 point)
Scoring and Results
50–41 points: The Breaking Edge
You’re at a critical stage where stress has taken full control. Symptoms are severe, and it’s essential to seek help immediately to prevent further damage to your mental and physical well-being. Take the first step toward change today.40–31 points: The Overload Zone
Stress is heavily impacting your life, creating noticeable disruptions. It’s time to prioritize self-care and implement strategies to regain control. Small changes can make a big difference.30–21 points: The Trigger Point
Stress is beginning to build, and signs are starting to show. Act now to prevent it from escalating further. Focus on small adjustments to restore balance and ease.20–16 points: The Relief Path
Congratulations, you’ve started your recovery journey. You’re moving toward balance, but it’s important to stay consistent with positive habits to maintain this progress.15–11 points: The Calm Plateau
You’re in a good place with reduced stress and growing balance. Keep nurturing your habits to solidify this foundation and ensure continued growth.10–6 points: The Flow Zone
Well done! You’ve achieved a state of balance and harmony. You’re managing stress well and thriving. Continue to stay mindful and proactive to keep the flow steady.5 points: The Ultimate Flow
You’ve mastered stress and achieved the ultimate state of harmony and balance. Your mind and body are in perfect sync. Keep evolving and inspiring others to achieve the same.