Take an online stress test. Answer 10 questions and find out how stressed you are and what steps you can take to restore calm.
Answer all questions honestly to get an accurate result.
Test results do not replace consultation with a specialist.
Take a test regularly to track changes in your stress levels.
Our stress calculator will help you assess your current stress level and get personalized recommendations to reduce it. The test is based on scientific methods for assessing stress.
Stress is the body's natural reaction to challenges and changes. However, chronic stress can negatively impact physical and mental health. Early detection of high levels of stress allows you to take timely measures and prevent the development of serious problems. Our test will help you assess your condition and receive recommendations for stress management.
Let's look at practical examples of passing the test and interpreting the results:
Low stress person
Ответы на вопросы:
Question 1: Rarely (1 point)
Question 2: Never (0 points)
Question 3: Rarely (1 point)
Question 4: Never (0 points)
Question 5: Rarely (1 point)
Question 6: Never (0 points)
Question 7: Rarely (1 point)
Question 8: Never (0 points)
Question 9: Rarely (1 point)
Question 10: Rarely (1 point)Расчёт:
Sum of points: 1+0+1+0+1+0+1+0+1+1 = 6 points
Range: 0-10 points
Stress level: LowРезультат:
Low stress level (6 points)
Интерпретация:
It's okay, continue to maintain a healthy lifestyle
A person with moderate levels of stress
Ответы на вопросы:
Question 1: Often (2 points)
Question 2: Often (2 points)
Question 3: Rarely (1 point)
Question 4: Rarely (1 point)
Question 5: Often (2 points)
Question 6: Rarely (1 point)
Question 7: Rarely (1 point)
Question 8: Often (2 points)
Question 9: Rarely (1 point)
Question 10: Often (2 points)Расчёт:
Total points: 2+2+1+1+2+1+1+2+1+2 = 15 points
Range: 11-20 points
Stress level: MediumРезультат:
Average stress level (15 points)
Интерпретация:
Pay attention, use relaxation techniques
Person with high stress levels
Ответы на вопросы:
Question 1: Constantly (3 points)
Question 2: Often (2 points)
Question 3: Constantly (3 points)
Question 4: Often (2 points)
Question 5: Constantly (3 points)
Question 6: Often (2 points)
Question 7: Constantly (3 points)
Question 8: Often (2 points)
Question 9: Constantly (3 points)
Question 10: Often (2 points)Расчёт:
Total points: 3+2+3+2+3+2+3+2+3+2 = 25 points
Range: 21-30 points
Stress level: HighРезультат:
High stress level (25 points)
Интерпретация:
It is recommended to consult a specialist
The result is on the border between low and medium level
Ответы на вопросы:
Question 1: Rarely (1 point)
Question 2: Rarely (1 point)
Question 3: Rarely (1 point)
Question 4: Rarely (1 point)
Question 5: Rarely (1 point)
Question 6: Rarely (1 point)
Question 7: Rarely (1 point)
Question 8: Often (2 points)
Question 9: Rarely (1 point)
Question 10: Rarely (1 point)Расчёт:
Sum of points: 1+1+1+1+1+1+1+2+1+1 = 11 points
Range: 11-20 points
Stress level: Medium (lower limit)Результат:
Average stress level (11 points)
Интерпретация:
On the border between low and medium, it is worth monitoring the condition
Man experiencing stress at work
Ответы на вопросы:
Question 1: Often (2 points)
Question 2: Constantly (3 points)
Question 3: Often (2 points)
Question 4: Often (2 points)
Question 5: Constantly (3 points)
Question 6: Often (2 points)
Question 7: Rarely (1 point)
Question 8: Constantly (3 points)
Question 9: Often (2 points)
Question 10: Often (2 points)Расчёт:
Total points: 2+3+2+2+3+2+1+3+2+2 = 22 points
Range: 21-30 points
Stress level: HighРезультат:
High stress level (22 points)
Интерпретация:
Work stress, load management required
Student taking a test during a session
Ответы на вопросы:
Question 1: Often (2 points)
Question 2: Often (2 points)
Question 3: Rarely (1 point)
Question 4: Rarely (1 point)
Question 5: Often (2 points)
Question 6: Often (2 points)
Question 7: Often (2 points)
Question 8: Often (2 points)
Question 9: Often (2 points)
Question 10: Rarely (1 point)Расчёт:
Total points: 2+2+1+1+2+2+2+2+2+1 = 17 points
Range: 11-20 points
Stress level: MediumРезультат:
Average stress level (17 points)
Интерпретация:
Study stress, normal for exam period
The test consists of 10 questions, each of which is scored on a scale from 0 to 3 points. The total score determines the stress level: 0-10 (low), 11-20 (medium), 21-30 (high).
Stress can be beneficial in small amounts, but chronic stress has negative effects on health. It is important to be able to recognize the signs of stress and manage it.
Effective stress management includes relaxation techniques, exercise, healthy eating, adequate sleep and social support.
Our stress calculator provides many benefits:
Just 10 questions in 5 minutes
Based on scientific methods
Personalized stress reduction tips
Completely free without registration
Support 4 languages
Responsive design for all devices
To effectively manage stress:
Meditation, breathing exercises, yoga
Regular exercise reduces stress levels
7-9 hours of sleep per night
Communication with friends and family
Stress is the body's reaction to external stimuli and challenges. In small quantities it can be beneficial (eustress), motivating action. However, chronic stress (distress) negatively affects physical and mental health, weakening the immune system and causing various diseases.
The test is based on scientific methods for assessing stress and provides a rough estimate of stress levels. It will help determine the general trend, but for accurate diagnosis and treatment of chronic stress, consultation with a specialist (psychologist, psychotherapist or doctor) is recommended.
Seek help if: high levels of stress last for more than two weeks, stress interferes with your daily life and work, physical symptoms develop (headaches, insomnia, digestive problems), you feel anxious or depressed, you have thoughts of suicide (seek help immediately).
Effective methods for reducing stress: relaxation techniques (meditation, breathing exercises, progressive muscle relaxation), exercise (walking, running, yoga), healthy eating, adequate sleep (7-9 hours), social support (socializing with friends), time management, hobbies and creativity.
Signs of high stress: physical (headaches, muscle tension, fatigue, sleep problems, changes in appetite), emotional (irritability, anxiety, depression, mood swings), cognitive (difficulty concentrating, forgetfulness, negative thoughts), behavioral (avoidance of communication, procrastination, alcohol abuse).
The test can be taken as often as you need. It is recommended to take it once a week or when life circumstances change (moving, changing jobs, important events). Regular testing will help you track changes in your stress levels and the effectiveness of your stress management techniques.
Yes, short-term stress (eustress) can be beneficial: it motivates you to act, increases concentration, improves productivity, and helps you adapt to change. However, long-term chronic stress (distress) is harmful to health and needs to be managed.
Chronic stress negatively affects health: weakens the immune system (increases the risk of infections), increases blood pressure, increases the risk of cardiovascular diseases, causes digestive problems, impairs sleep, contributes to the development of anxiety and depression, and accelerates aging.
Effective relaxation techniques: deep breathing (belly breathing), meditation (mindfulness), progressive muscle relaxation (successive tension and relaxation of muscles), yoga, tai chi, visualization (presenting calm images), massage, aromatherapy, listening to music.
Sleep and stress are interconnected: lack of sleep increases stress levels and reduces the ability to cope with it, stress disrupts sleep (insomnia, frequent awakenings), to reduce stress it is important to sleep 7-9 hours a day, quality sleep helps you recover and cope better with stress the next day.
Work stress occurs due to factors at work: overload, conflicts with colleagues, uncertainty, lack of control, lack of recognition, poor working conditions. Symptoms: fatigue, irritability, decreased productivity, sleep problems. Managing work stress includes time management, delegation, communication with management.
Nutrition affects stress: a balanced diet helps cope with stress, nutritional deficiencies increase stress, caffeine and sugar can temporarily increase energy but then make stress worse, alcohol does not help cope with stress but only masks it, it is important to eat regularly, include magnesium (nuts, greens), omega-3 (fish).
It is neither possible nor necessary to completely get rid of stress - it is a natural part of life. The goal is not to eliminate stress, but to learn to manage it. Important: recognize stress, understand its sources, apply management techniques, prevent chronic stress, transform distress into eustress (beneficial stress).
Sport effectively reduces stress: physical activity releases endorphins (happiness hormones), reduces cortisol levels (stress hormone), improves sleep, increases self-esteem, distracts from problems, improves blood circulation and brain function. Recommended: 150 minutes of moderate activity per week, regular exercise, choosing enjoyable activities.
Chronic stress is long-term, constant stress that does not go away and becomes part of everyday life. It differs from short-term stress in that the body is constantly in a state of tension. Reasons: constant problems at work, financial difficulties, family conflicts, chronic diseases. Requires professional help.
Stress negatively affects relationships: it increases irritability and conflict, reduces the ability to empathize, reduces the desire to communicate, affects intimate life, and can lead to isolation. Important: open communication with your partner about stress, joint relaxation techniques, supporting each other, professional help if necessary.
Yes, meditation is very effective in reducing stress: it reduces cortisol levels, reduces anxiety, improves concentration, increases emotional stability, and improves sleep. Types of meditation: mindfulness, breathing meditation, guided meditation, transcendental meditation. Start with 5-10 minutes a day.
To help a loved one with stress: listen without judgment, offer support and understanding, do not pressure or demand immediate solutions, offer joint activities (walks, hobbies), encourage referral to a specialist, be patient, avoid phrases like “just relax,” offer practical help.
Effective breathing exercises: deep belly breathing (inhale through the nose for 4 seconds, exhale through the mouth for 6 seconds), square breathing (4-4-4-4: inhale-hold-exhale-hold), 4-7-8 breathing (inhale 4, hold 7, exhale 8), alternate nostril breathing. Perform for 5-10 minutes when feeling stressed.
Yes, stress and anxiety are closely related: stress can cause anxiety, anxiety increases stress, both have similar symptoms (anxiety, sleep problems, physical symptoms), chronic stress can lead to an anxiety disorder, stress management techniques help reduce anxiety. If you have severe anxiety, consult a specialist.
Chronic stress weakens the immune system: it increases cortisol levels, which suppresses the immune system, reduces the number of immune cells, increases the risk of infections, slows wound healing, and can exacerbate chronic diseases. It is important to manage stress to maintain a healthy immune system.
Stress tolerance is the ability to effectively cope with stress and quickly recover from it. High resistance to stress helps: cope better with difficulties, recover faster, maintain health, and maintain productivity. Developed through: regular exercise, healthy sleep, social connections, positive thinking, practicing stress management techniques.
Yes, stress can cause physical pain: muscle tension (neck, shoulder, back pain), tension headaches, abdominal pain and digestive problems, chest pain, increased chronic pain. This is due to muscle tension, changes in blood circulation and the effect of stress on pain receptors. Stress management can reduce pain.
Effective time management reduces stress: scheduling tasks reduces feelings of overwhelm, prioritization helps you focus on what is important, delegation reduces workload, avoiding procrastination reduces stress from deadlines, creating realistic plans prevents overload. Techniques: Eisenhower matrix, Pomodoro method, to-do list.
Chronic stress impairs memory and concentration: elevated cortisol affects the hippocampus (memory center), making it difficult to concentrate, causing forgetfulness, reducing cognitive abilities, and can lead to “brain fog.” Reducing stress, getting enough sleep and exercise help improve memory and concentration.
Stress medications should only be prescribed by a doctor. The following are used: sedatives (only for prescription, short-term), antidepressants (for depression associated with stress), magnesium and B vitamins (additionally). Do not self-medicate. Medications complement, but do not replace, stress management techniques and lifestyle changes.
Children and adolescents also experience stress: academic pressures, social pressure, changes in the family. Symptoms: sleep problems, behavioral changes, decreased academic performance, physical symptoms. Help: open communication, support, training in stress management techniques, adequate rest and entertainment, contacting a child psychologist if necessary.
Vitamins that help with stress: B vitamins (B1, B5, B6, B12) - for the nervous system and energy, vitamin C - antioxidant, reduces cortisol, magnesium - relaxes muscles, reduces anxiety, vitamin D - affects mood, omega-3 - supports the brain. It is important to get it from food and, if necessary, supplements as prescribed by your doctor.
Work is a common cause of stress: overload, conflicts, deadlines, uncertainty, lack of work-life balance. Managing work stress: time management, clear boundaries between work and rest, communication with management, delegation, breaks, healthy workplace. If stress at work is constant, consider changing jobs or contacting a specialist.
Chronic stress can contribute to the development of depression: long-term stress depletes the body's resources, changes brain chemistry, and reduces the ability to cope with difficulties. However, not all stress leads to depression—individual factors, social support, and management methods are important. If you have signs of depression (depressed mood, loss of interest), consult a specialist.