Self-Stress Assessment
A simple self-reflection tool to understand your current stress level over the last 2 weeks.
For each question, choose the answer that best describes how often you have felt this way.
Important: This assessment is for personal reflection only. It is not a medical diagnosis. If stress is affecting your health, sleep, work, relationships, or safety, please speak to a qualified healthcare professional.
Your Result
Your main stress triggers
Simple 3-step action plan
- Identify one main stress: What is the biggest thing making you stressed right now?
- Write three possible solutions: Keep them realistic and simple.
- Choose one action today: Take one small step instead of trying to fix everything at once.
Stress Level Guide
0–2/10: Low stress
You are likely managing life well. Maintain healthy routines, rest, boundaries, and exercise.
3–4/10: Mild stress
Some pressure is present, but it is still manageable. Use planning and short breaks before it builds up.
5–6/10: Moderate stress
Stress is noticeable. Prioritise your top 3 tasks, protect sleep, and speak to someone you trust.
7–8/10: High stress
Stress may be affecting daily life, emotions, sleep, patience, or focus. Reduce workload and consider support.
9–10/10: Very high stress
This may suggest severe stress or burnout. Seek support from a trusted person or healthcare professional.