Site structure

Skip to Top navigation
Skip to Left navigation
Skip to Bottom navigation
Skip to Content
 
0203 142 8650

Left navigation

 

Body content

How Vulnerable Are You To Stress?

Mark each statement from 1 (always applies to you) to 5 (never applies to you), according to how accurate each statement is in describing your current lifestyle.

 
  Always True Often True Sometimes True Seldom True Never True
1. I eat at least one hot, balanced meal a day
2. I get 7 to 8 hours of sleep at least 4 nights a week
3. I have at least 1 person who lives nearby from whom I can ask a favour
4. I exercise to the point of perspiration at least twice a week
5. I do not smoke
 
  Always True Often True Sometimes True Seldom True Never True
6. I drink fewer than five alcoholic drinks a week
7. I am the appropriate weight for my height
8. I drink fewer than two cups of coffee (or tea or cola) a day
9. I have a network of friends, family and acquaintances on whom I can rely
10. I confide with at least one person in my network about personal matters
 
  Always True Often True Sometimes True Seldom True Never True
11. I am generally in good health
12. I am able to speak openly about my feelings when angry, stressed or worried
13. I do something for fun at least once a week
14. I recognise stress symptoms
15. I take quiet time for myself during the day
 
  Always True Often True Sometimes True Seldom True Never True
16. I have an income adequate to meet my basic expenses
17. I spend less than an hour each day traveling to and from work
18. I am calm when I am kept waiting/stuck in traffic/late for an appointment?
19. I have regular calm conversations with the people I live with about domestic problems, e.g., chores, money and daily living issues
20. I never try to do everything myself
 
  Always True Often True Sometimes True Seldom True Never True
21. I never race through a day
22. I never complain about time wasted and the past
23. I feel organized and in control
24. I am able to organize my time effectively
25. I recognise when I am not coping well under pressure
 
 
 

You have scored below 5

Congratulations!

You are cool, calm and collected! You seem to enjoy a healthy lifestyle and this makes you very resilient to the stressors of modern life.
At the moment, you don’t let stress negatively affect your wellbeing. The aim is to keep yourself this chilled out!
Even the most resilient people face challenges sometimes, so, give this a go to maintain your resilience and regain calm:


Exercise your breathing

  • Sit or stand in a relaxed position
  • Slowly inhale through your nose, counting to five
  • Let the air out through your mouth, counting to eight
  • Repeat several times. That’s it!
  • As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is a more relaxed and natural way to breathe, and helps your lungs fill themselves more fully with fresh air, releasing more ‘old’ air
  • You can do this just a few times to release tension, or for several minutes as a form of meditation
  • If you like, you can make your throat tighter as you exhale so the air comes out like a whisper. This type of breathing is used in some forms of yoga and can add additional tension relief

    Visit our factsheets area and download our free relaxation audio files to help you to switch off and relax while you exercise your breathing. When you are faced with a challenging or stressful situation, practice deep breathing for at least a minute and see how your mind-set changes!

  •  
     

    You have scored between 5 and 25

    You've got it under control!

    Your score indicates an average level of stress. This means that your lifestyle allows you to deal with stress in a controlled, non-aggressive way. Even so, you may still get overwhelmed at times.

    Visit our factsheets area and download our free stress guides that will give you the support you need right now!

    To increase your personal resilience to stress and learn some practical techniques that will improve your wellbeing, come along to our 10-Step Stress Solution Bootcamp. This one-day, no nonsense workshop will give you the tools you need to stay on top of your always-on life.
    Most importantly, be aware of the choices you make. Take time to listen to your body - your body will tell you what it needs; it is important you tune in and listen. If you feel stressed, tired, hungry or thirsty, do something about it.

    In the meantime:

      1) Avoid stimulants – Nicotine, alcohol, caffeine and refined sugar products are all stimulants, so using them when stressed will only prolong your state of stress. Instead, keep yourself well hydrated by drinking water or herbal teas.
      2) Get a good night’s sleep – Bad sleep is both a cause and symptom of stress. Allow your body and mind to relax before bed by creating a wind-down routine. Prepare for a good night’s sleep by removing all stimulants and do something relaxing!
      3) Exercise your breathing
    • Sit or stand in a relaxed position
    • Slowly inhale through your nose, counting to five
    • Let the air out through your mouth, counting to eight
    • Repeat several times. That’s it!
    • As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is a more relaxed and natural way to breathe, and helps your lungs fill themselves more fully with fresh air, releasing more ‘old’ air
    • You can do this just a few times to release tension, or for several minutes as a form of meditation
    • If you like, you can make your throat tighter as you exhale so the air comes out like a whisper. This type of breathing is used in some forms of yoga and can add additional tension relief

    If you need some support along the way, you may wish to use our On Line Health Assessment, Stress Coaching Tool and Relaxation Audio Programme.

     

     

     

     
     

    You have scored between 25 and 55

    Watch out, you are approaching the danger zone!

    Your results indicate that you have a vulnerability to stress. You may be experiencing stress related symptoms and your wellbeing is potentially being negatively affected.

    Your lifestyle may be extremely stressful. In order for you to effectively start managing your stress, you need to be able to understand and recognise it first.

    Visit our factsheets area and download our free E-Books and resources that will give you the support you need right now!

    To understand stress and recognise its causes and effects, come along to our 10-Step Stress Solution Bootcamp. This one-day, no nonsense workshop will give you the tools you need to stay on top of your always-on life.

    In the meantime:

      1) Avoid stimulants – Nicotine, alcohol, caffeine and refined sugar products are all stimulants, so using them when stressed will only prolong your state of stress. Instead, keep yourself well hydrated by drinking water or herbal teas.
      2) Get a good night’s sleep – Bad sleep is both a cause and symptom of stress. Allow your body and mind to relax before bed by creating a wind-down routine. Prepare for a good night’s sleep by removing all stimulants and do something relaxing!
      3) Listen to your body – Your body will tell you what it needs; it is important you tune in and listen. If you feel tired, hungry or thirsty, do something about it.
      4) Learn to say ‘NO’ – Simple but effective. Negotiate a mutually agreeable outcome and when ‘no’ is the appropriate response, say it without guilt.
      5) Take 5 – Take a break and calm down with a walk, flick through a magazine or listen to some music. Don’t continue with something if it’s driving you crazy, leave it for half hour and come back to it later with a fresh perspective.
      6) Exercise your breathing
    • Sit or stand in a relaxed position
    • Slowly inhale through your nose, counting to five
    • Let the air out through your mouth, counting to eight
    • Repeat several times. That’s it!
    • As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is a more relaxed and natural way to breathe, and helps your lungs fill themselves more fully with fresh air, releasing more ‘old’ air
    • You can do this just a few times to release tension, or for several minutes as a form of meditation
    • If you like, you can make your throat tighter as you exhale so the air comes out like a whisper. This type of breathing is used in some forms of yoga and can add additional tension relief
      7) Organisational tips

    Make a list of all the things that you need to do:

    • List of them in order of genuine importance
    • Noting what you need to do personally and what can be delegated to others
    • Noting what needs to be done immediately, in the next week or next month or not at all!
    • Create time buffers to deal with unexpected emergencies.

    If you need some support along the way, you may wish to use our On Line Health Assessment, Stress Coaching Tool and Relaxation Audio Programme.

     

     
     

    You have scored over 55

    EMERGENCY!!!

    Your health and wellbeing is in serious danger. Your results indicate that you have a lot of stress in your life and you may not possess the tools to effectively manage it.

    You must stop and re-evaluate the causes. Step back and look at what it is that is causing you stress and see what you can do to change it.

    Visit our factsheets area and download our stress guides that will give you the support and knowledge you need right now!

    To understand stress and recognise its causes and effects, come along to our 10-Step Stress Solution Bootcamp. This one-day, no nonsense workshop will give you the tools you need to stay on top of your always-on life.

    If you need some support along the way, you may wish to use our On Line Health Assessment, Stress Coaching Tool and Relaxation Audio Programme.

    In the meantime:

    In the meantime:

      1) Avoid stimulants – Nicotine, alcohol, caffeine and refined sugar products are all stimulants, so using them when stressed will only prolong your state of stress. Instead, keep yourself well hydrated by drinking water or herbal teas.
      2) Get a good night’s sleep – Bad sleep is both a cause and symptom of stress. Allow your body and mind to relax before bed by creating a wind-down routine. Prepare for a good night’s sleep by removing all stimulants and do something relaxing!
      3) Listen to your body – Your body will tell you what it needs; it is important you tune in and listen. If you feel tired, hungry or thirsty, do something about it.
      4) Learn to say ‘NO’ – Simple but effective. Negotiate a mutually agreeable outcome and when ‘no’ is the appropriate response, say it without guilt.
      5) Take 5 – Take a break and calm down with a walk, flick through a magazine or listen to some music. Don’t continue with something if it’s driving you crazy, leave it for half hour and come back to it later with a fresh perspective.
      6) Exercise your breathing

     

    • Sit or stand in a relaxed position
    • Slowly inhale through your nose, counting to five
    • Let the air out through your mouth, counting to eight
    • Repeat several times. That’s it!
    • As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is a more relaxed and natural way to breathe, and helps your lungs fill themselves more fully with fresh air, releasing more ‘old’ air
    • You can do this just a few times to release tension, or for several minutes as a form of meditation
    • If you like, you can make your throat tighter as you exhale so the air comes out like a whisper. This type of breathing is used in some forms of yoga and can add additional tension relief
      7) Organisational tips

    Make a list of all the things that you need to do:

    • List of them in order of genuine importance
    • Noting what you need to do personally and what can be delegated to others
    • Noting what needs to be done immediately, in the next week or next month or not at all!
    • Create time buffers to deal with unexpected emergencies.

     

      8) A problem shared is a problem halved
      • Speak to a friend, or family member about what is stressing you out. Sometimes just speaking to someone can help decrease your stress levels (although, it’s best to be mindful about others’ stress levels before sharing your challenges)
      • If speaking to someone you know isn’t an option, "Mind” have created a great online community where you can safely share and be heard, as well as listen to others: http://www.mind.org.uk/information-support/support-community-elefriends/
      • If you prefer speaking on a one to one basis with someone, we recommend calling the Samaritans on their 24hour phone line: 08457 90 90 90

     

      9) Seek professional help - If you feel you’re at breaking point, visit your GP and ask about counselling. Seeking professional help isn’t admitting defeat or a sign of weakness; it’s merely using the resources around you to find a solution to a problem.  Enquire if your employer has any support provisions in place such as an Employee Assistance Programme (EAP) or access to a counselling service.

     

     

     

     

    A simple list of ways to alleviate stress:

    • Watch a sunset
    • Go to the beach
    • Be positive
    • Sing a song
    • Pet a dog
    • Tell a joke
    • Listen to music
    • Blow bubbles
    • Take a nap
    • Dance a jig
    • Take a walk
    • Write a letter
    • Have a cup of tea
    • Ask for help
    • Smile
    • Take a break
    • Do it now!
    • Stretch
    • Keep a journal
    • Hum a tune
    • Practice patience
    • Get up early
    • Meditate
    • Do Tai Chi
    • Play a drum
    • Prioritize
    • Give a hug
    • Throw a ball
    • Play with a child
    • See a movie
    • Plant a flower
    • Say "No"
    • Set Limits
    • Eat a snack
    • Read a book
    • Practice kindness
    • Light a candle
    • Laugh out loud
    • Lie in the sun
    • Walk in the rain
    • Run in the park
    • Talk to a friend
    • Take a bubble bath
    • Avoid negative people
    • Take a deep breath
    • Ask for what you need
    • Go to bed on time
    • Walk a labyrinth
    • Give a compliment
    • Clean a closet
    • Go barefoot
    • Give a blessing
    • Watch a sunrise
    • Say a prayer