Recognizing stress symptoms and how often they occur can help you deal with stress. Use the previous two weeks as your timeframe and record the occurrence of the following physical and emotional signs and symptoms of stress. After identifying your stress symptoms and how often they occur, use the stress rating scale to find your score. If your score is high, or if you are experiencing any of the symptoms below with increased frequency or severity, there may be other factors besides stress that are involved. You may want to consult with your family physician and let him or her determine the best way to help you manage these symptoms.
Stress symptom scale
0 = Never
1 = Sometimes
2 = Often
3 = Very often
____ Fatigue or tiredness ____ Feelings of helplessness or hopelessness ____ Pounding heart ____ Excessive drinking ____ Rapid pulse ____ Excessive smoking ____ Increased perspiration ____ Excessive spending ____ Rapid breathing ____ Excessive drug or medication use ____ Aching neck or shoulders ____ Feelings of upset ____ Low back pain ____ Feelings of nervousness or anxiety ____ Gritted teeth or clenched jaw ____ Increased irritability ____ Hives or skin rash ____ Worrisome thoughts ____ Headaches ____ Impatience ____ Cold hands or feet ____ Feelings of sadness ____ Tightness in chest ____ Loss of sexual interest ____ Nausea ____ Feelings of anger ____ Diarrhea or constipation ____ Sleep difficulties ____ Stomach discomfort ____ Forgetfulness ____ Nail biting ____ Racing or intrusive thoughts ____ Twitches or tics ____ Feelings of restlessness ____ Difficulty swallowing or dry mouth ____ Difficulty concentrating ____ Colds or flu ____ Periods of crying ____ Lack of energy ____ Frequent absences from work ____ Overeating ____ Your total stress-symptom score
Your stress rating
| Your Score | Your Comparative Rating |
|---|---|
| 0–19 | Lower than average |
| 20–39 | Average |
| 40–49 | Moderately higher than average |
| 50 and above | Much higher than average |