Check Your Stress Level
Are you feeling overwhelmed? Take this quick, scientifically-backed assessment based on the Perceived Stress Scale (PSS) to understand your current stress load.
10 Questions
Quick assessment
PSS Method
Psychology standard
Burnout Check
Identify fatigue
Relief Tips
Calming advice
What is the PSS?
The Perceived Stress Scale (PSS), developed by Cohen et al. in 1983, is the most widely used psychological instrument for measuring the perception of stress.
It Measures Perception, Not Reality
Two people can experience the exact same event (e.g., a traffic jam), but react differently. One might feel rage (High Stress), while the other listens to a podcast (Low Stress). The PSS measures how unpredictable, uncontrollable, and overloaded you *feel* your life is.
Subjective Assessment
It asks about your feelings and thoughts over the last month.
Predictive Power
High PSS scores are correlated with higher cortisol levels, weakened immunity, and depression.
Actionable
Identifying your score is the first step to managing it through mindfulness and lifestyle changes.
Self-Awareness
The questions force you to reflect on how you handle problems, often revealing patterns you ignore.
Score Range
Categorizes you into Low (0-13), Moderate (14-26), or High (27-40) perceived stress.
Private
No data collection. Be completely honest with your answers for the best result.
Why Use This Test?
Identify Burnout
Catching high stress early helps prevent physical burnout and emotional exhaustion.
Validate Feelings
Sometimes we think "it's just me." Seeing a high score validates that you are indeed under pressure and deserve a break.
Track Progress
Take the test monthly. Watching your score drop over time is a great motivator to keep up healthy habits.
How to Take the Stress Test
It only takes 2 minutes.
Answer Honestly
For each question, choose how often you felt or thought a certain way during the last month.
Select Frequency
Options range from "Never" (0 points) to "Very Often" (4 points). Don't overthink it; go with your first instinct.
Get Results
Click "Calculate Score" to see your total PSS score and read the personalized advice for your stress level.
Your Stress Score
In the last month, how often have you...
What Does Your Score Mean?
The Cost of Stress
Chronic stress affects your entire body.
Heart Health
Long-term stress increases heart rate and blood pressure, raising the risk of hypertension, heart attack, and stroke.
Sleep Quality
Racing thoughts and high cortisol make it hard to fall asleep or stay asleep, leading to chronic fatigue.
Immunity
Stress suppresses the immune system, making you more susceptible to colds, flu, and infections.
Immediate Stress Relief
Simple tools to lower your cortisol right now.
Box Breathing
Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. This hacks your nervous system to switch from "Fight or Flight" to "Rest and Digest."
Move Your Body
A 10-minute walk burns off excess adrenaline. Physical movement is the fastest way to complete the stress cycle.
Brain Dump
Write down everything worrying you. Getting it out of your head and onto paper reduces the mental load and makes problems feel solvable.
Connect
Call a friend. Social connection releases oxytocin, a hormone that counters the effects of cortisol.
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Frequently Asked Questions
Is this a medical diagnosis?
No. The PSS is a screening tool to help you understand your feelings. It does not diagnose anxiety or depression. Please consult a mental health professional for diagnosis.
How often should I check?
Since the test asks about the "last month," taking it once a month is a great way to track trends in your mental wellbeing.
Why are some questions reversed?
Questions like "how often have you felt confident" are positive. We reverse the scoring (0 becomes 4) to ensure the final total accurately reflects stress load.
My score is high. What now?
Don't panic. A high score is a signal to slow down. Prioritize sleep, say "no" to new obligations, and talk to someone you trust.