Looking for a Stress Management Test? My Simple Overload
Assessment May be Your Wake-Up Call
In my stress management test which I call an "Overload Assessment",
I presume a possible progression from stress to overload to burnout
without intervention. Overload is not burnout. Overload is a precarious
stage between increasing stress and burnout. A person in continuing
overload is moving dangerously closer to burnout and the physical,
emotional and mental turmoil that can follow.
I am a professional Coach, not a medical doctor or
a psychologist. So, this is not a scientifically validated assessment;
however it will help you to ask some good questions of yourself
and evaluate your current circumstances in order to take action.
Directions:
1. Print out the assessment.
2. Circle the number that most closely describes
which side of the list best describes you. For example, if you circle
"1" beside optimistic about the future, you feel much more optimistic
than you feel trapped. If you circle "5" you definitely feel trapped
and don't feel optimistic at all.
3. Add up your total and compare to the categories
at the end of the assessment.
Overload Assessment
1 2 3 4 5 Optimism about the future --- Feeling of being trapped
1 2 3 4 5 Enjoy talking about what I’m doing --- Talking to people
is a chore
1 2 3 4 5 Look forward to phone calls --- Hate to hear the phone
ring
1 2 3 4 5 Believe I can encourage and inspire --- Believe people
just don’t care
1 2 3 4 5 I never argue with anyone --- Always at odds with somebody
1 2 3 4 5 I enjoy getting to my work --- Must push myself to work
1 2 3 4 5 Feel up and come across animated --- Feel down and perform
for others
1 2 3 4 5 Sense of excitement with my spouse --- Relationship is
drained or strained
1 2 3 4 5 Positively respond to requests --- Feel others are just
using me
1 2 3 4 5 Thrive on others encouragement --- Feel others have abandoned
me
1 2 3 4 5 I like being with people --- People are an interruption
1 2 3 4 5 I can handle the hours --- There are never enough hours
1 2 3 4 5 A day off is a real boost --- Even a holiday wouldn’t
do it
1 2 3 4 5 People admire me for my initiative --- I perceive talking
behind my back
1 2 3 4 5 I can work through this --- I want to run
1 2 3 4 5 I feel energized physically --- Tired seems permanent
1 2 3 4 5 I have healthy, normal emotions --- I suddenly feel like
crying
1 2 3 4 5 I have a positive attitude to daily life --- It’s hard
not to be completely negative
1 2 3 4 5 I’m easy to get along with --- I snap back at people
1 2 3 4 5 I’m fun to be with --- I’m no fun to be around
1 2 3 4 5 I enjoy sexual intimacy --- I don’t feel like it
1 2 3 4 5 I don’t talk much about others --- I’m critical of almost
everyone
1 2 3 4 5 I’m conscientious about what I do --- Who cares?
1 2 3 4 5 I have interests and hobbies --- I just crash, no interest
1 2 3 4 5 I go to bed relaxed --- My mind races for hours
1 2 3 4 5 My body usually feels pretty good --- Something strange
is happening
1 2 3 4 5 I calmly go through my day --- I have a panic feeling
about things
1 2 3 4 5 I know I play an important role --- I feel worthless and
useless
1 2 3 4 5 I’m a good worker --- My performance is way down
1 2 3 4 5 Tomorrow will be OK --- There is no hope for tomorrow
1 2 3 4 5 My memory is sharp --- I even forget simple things
1 2 3 4 5 I make good on the spot decisions --- I can’t focus to
make a decision
1 2 3 4 5 Not many aches and pains --- Unexplained aches and pains
1 2 3 4 5 I have no alcohol or drug problems --- I need something
to feel up
1 2 3 4 5 I can handle disappointments --- I feel angry and someone
should pay
1 2 3 4 5 Life is great --- Escape and suicide thoughts
1 2 3 4 5 I maintain high personal standards --- I transgress my
personal standards
1 2 3 4 5 My conscience is clear --- Guilt plagues me
1 2 3 4 5 God feels near --- God feels distant and uninterested
1 2 3 4 5 Evenings are unstructured --- I work four or more nights
per week
Note: If you score high on the stress management test don't
wait long to take action to avoid overload. You may be jeopardizing
your emotional, physical and spiritual well-being.
40 - 60 Blue sky for you. A coach will assist
you to stay productive and avoid that path that leads to overload.
Build the margins you need in life.
60 - 120 You are doing alright now, but areas
of your life are approaching overload. Work with your coach to address
those areas. Take well thought out action and you will be fine.
120 - 180 This simple stress management test
is telling you something. You are running in the red. If you do
not make some major changes you are a prime candidate for burnout.
Work with your coach on lifestyle, beliefs about yourself and work
issues. Bring your life back into balance.
180 - 200 You may be in serious trouble. Work
with your coach to make drastic changes NOW, or talk about getting
clinical help if needed.
If you scored between 120 and 200 on this stress
management test, make some intentional changes NOW.
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