How Vulnerable Are You to Stress?

Use the following checklist to determine your vulnerability to stress. Mark from 1 (almost always) to 5 (never) for each statement according to how much of the time each one applies to you.

___ I eat at least one hot, balanced meal a day.

___ I get seven to eight hours of sleep at least four nights a week.

___ I give and receive affection regularly.

___ I have at least one relative within 50 miles on whom I can rely.

___ I exercise to the point of perspiration at least twice a week.

___ I smoke less than half a pack of cigarettes a day.

___ I take fewer than five alcoholic drinks a week.

___ I am the appropriate weight for my height.

___ I have an income adequate to meet my basic expenses.

___ I get strength from my religious beliefs.

___ I regularly attend club or social activities.

___ I have a network of friends and acquaintances.

___ I have one or more friends to confide in about personal matters.

___ I am in good health (including eyesight, hearing, teeth).

___ I am able to speak openly about my feelings when angry or worried.

___ I have regular conversations with the people I live with about domestic problems (e.g., chores, money and daily living issues).

___ I do something for fun at least once a week.

___ I am able to organize my time effectively.

___ I drink fewer than three cups of coffee (or tea or cola) a day.

___ I take quiet time for myself during the day.

___ SUBTOTAL – 20 = ___ TOTAL

To get your score, add up the figures. Then subtract 20. Any number over five indicates a vulnerability to stress. You are seriously vulnerable if your score is between 25 and 55, and extremely vulnerable if your score is over 55.

Adapted from a test developed by Lyle H. Miller and Alma Dell Smith at Boston University Medical Center.