Stress is a natural part of everyone’s life. Sometimes it pushes us to act, such as before a significant task, but often it drains our energy and interferes with normal living. In psychology, stress is divided into two types: "good" stress (eustress), which motivates and energizes, and "bad" stress (distress), which leads to fatigue, anxiety, and even illness. Interestingly, our body’s physiological reaction to any stress is the same—the heart races and muscles tense—but our perception of the event is what determines whether it is a positive or negative experience. If you are constantly on edge, it can negatively affect your health, relationships, and work performance.

One simple way to assess your current stress level is a test attributed to the psychologist Christian Schreiner. This assessment, created in 1993 and called the "Express Stress Diagnosis," helps you understand how well you control yourself in stressful situations and whether you tend to react too emotionally. The test's main strength is its simplicity, consisting of just 9 statements. It is designed for adults over 18, regardless of their education or profession. You can easily take it on your own without a psychologist. For the most accurate results, simply read each statement and decide honestly if you agree with it ("yes") or disagree ("no").

Stress Diagnosis Test

Read the statements below and take note of the ones you agree with (answer "yes" to). Each "yes" answer is worth 1 point.

1. I always try to finish my work, but I often don’t have enough time and have to rush to catch up.
2. When I look in the mirror, I notice signs of fatigue on my face.
3. At work and at home, it feels like I am facing one problem after another.
4. I persistently fight my bad habits, but I can’t seem to overcome them.
5. I am worried and anxious about the future.
6. I sometimes need alcohol, a cigarette, or a sleeping pill to relax after a stressful day.
7. The world around me is changing so fast it makes my head spin; I wish things didn't change so quickly.
8. I love my family and friends, but I often feel bored or emotionally empty when I'm with them.
9. I feel I haven't achieved anything significant in life and often feel disappointed in myself.

Now, count the total number of "yes" answers to get your score.

What Your Results Mean

• 0-4 points: High Self-Control. You have a high level of self-control in stressful situations. You typically stay calm, manage your emotions well, and don’t get irritated at others or blame yourself without reason. This is an excellent result—it shows that stress does not control you.
• 5-7 points: Moderate Self-Control. Your ability to manage stress is average. Things don’t always go smoothly for you: sometimes you remain calm, but other times small issues can easily throw you off balance. You might get upset over something minor and later regret your reaction. It may be beneficial to practice calming techniques, such as deep breathing exercises or taking regular walks.
• 8-9 points: Low Self-Control. Your self-control is low, and stress has a strong, negative impact on you. You often feel exhausted, lose control of your emotions easily, and struggle to calm down. This score is a clear signal to start actively working on stress management. Consider trying practices like meditation, physical exercise, or talking to a professional. It's important not to ignore these signs, as chronic stress can lead to serious health issues.

Please remember, this test is not a substitute for a professional psychological diagnosis, but it can provide a clear snapshot of your current state. If your results are concerning, think about practical ways to reduce stress in your daily life. Even simple actions can make a big difference. For instance, psychological research shows that taking regular, short breaks during a stressful day can reduce stress levels by 30-40%. Try it—you will likely notice the difference.