PROFESSIONAL LIFE STRESS SCALE
people and friends here in filex,let's answer this question: STRESS KA NA BA?qng gus2 nyong malaman ang kasagutan,let's have
PROFESSIONAL LIFE STRESS SCALE
By David Fontana
Adapted from Managing Stress, The British Psychological Society and Routledge Ltd., 1989
The following stress scale must be treated as a useful guide rather than as a precise instrument. Compete it quickly, and don't think too hard before responding to each question. Your first response is often the most accurate one. As with any stress scale, it isn't difficult to spot what is the 'low stress' answer to each question. Don't be tempted to give this answer if it isn't the accurate one. Nothing is at stake. You are as stressed as you are. Your score on the scale doesn't change that, one way or the other. The purpose of the scale is simply to help you clarify some of your thinking about your own life.
The Professional Life Stress Test
Two people who know you well are discussing you. Which of the following statements would they be most likely to use?
'X is very together. Nothing much seems to bother him/her.'
'X is great. But you have to be careful what you say to him/her at times.'
'Something always seems to be going wrong with X's life.'
'I find X very moody and unpredictable.'
'The less I see of X the better!'
Are any of the following common features of your life?
Feeling you can seldom do anything right
Feelings of being hounded, trapped, or cornered
Indigestion
Poor appetite
Difficulty in getting to sleep at night
Dizzy spells or palpitations
Sweating without exertion or high air temperature
Panic feelings when in crowds or in confined spaces
Tiredness and lack of energy
Feelings of hopelessness ('what's the use of anything?')
Faintness or nausea sensations without any physical cause
Extreme irritation over small things
Inability to unwind in the evenings
Waking regularly at night or early in the mornings
Difficulty in making decisions
Inability to stop thinking about problems or the day's events
Tearfulness
Convictions that you just can't cope
Lack of enthusiasm even for cherished interests
Reluctance to meet new people and attempt new experiences
Inability to say 'no' when asked to do something
Having more responsibility than you can handle
Are you more or less optimistic than you used to be (or about the same)?
more
about the same
less
Do you enjoy watching sports?
yes
no
Can you get up late on weekends if you want to without feeling guilty?
yes
no
Within reasonable professional and personal limits, can you speak your mind to your boss?
yes
no
Can you speak your mind to your colleagues?
yes
no
Can you speak your mind to members of your family?
yes
no
Who usually seems to be responsible for making the important decisions in your life?
yourself
someone else
When criticized by superiors at work, are you usually:
very upset?
moderately upset?
mildly upset?
Do you finish the working day feeling satisfied with what you have achieved?
often
sometimes
only occasionally
Do you feel most of the time that you have unsettled conflicts with colleagues?
yes
no
Does the amount of work you have to do exceed the amount of time available?
habitually
sometimes
only very occasionally
Do you have a clear picture of what is expected of you professionally?
mostly
sometimes
hardly ever
Would you say that generally you have enough time to spend on yourself?
yes
no
If you want to discuss your problems with someone, can you usually find a sympathetic ear?
yes
no
Are you reasonably on course towards achieving your major objectives in life?
yes
no
Are you bored at work?
often
sometimes
very rarely
Do you look forward to going into work?
most days
some days
hardly ever
Do you feel adequately valued for your abilities and commitment at work?
yes
no
Do you feel adequately rewarded in terms of status and promotion for your abilities and commitment at work?
yes
no
Do you feel your superiors actively hinder youin your work? Or do they actively help you in your work?
hinder
help
If ten years ago you had been able to see yourself professionally as you are now, how would you have seen yourself?
exceeding your expectations
fulfilling your expectations
falling short of your expectations
If you had to rate how much you like yourself on a scale from 1 (least like) to 5 (most like), what would your rating be?
1
2
3
4
5
Key for the Professional Life Stress Test
For each question, score according to the directions that follow:
(a) 0, (b) 1, (c) 2, (d) 3, (e) 4
Score 1 for each 'yes' response
Score 0 for a. more optimistic, 1 for b. about the same, 2 for c. less optimistic
Score 0 for a. 'yes', 1 for b. 'no'
Score 0 for a. 'yes', 1 for b. 'no'
Score 0 for a. 'yes', 1 for b. 'no'
Score 0 for a. 'yes', 1 for b. 'no'
Score 0 for a. 'yes', 1 for b. 'no'
Score 0 for a. 'yourself', 1 for b. 'someone else'
Score 2 for a. 'very upset', 1 for b. 'moderately upset', 0 for c. 'mildly upset'
Score 0 for a. 'often', 1 for b. 'sometimes', 2 for c. 'only occasionally'
Score 0 for a. 'no', 1 for b. 'yes'
Score 2 for a. 'habitually', 1 for b. 'sometimes', 0 for c. 'only very occasionally'
Score 0 for a. 'mostly', 1 for b. 'sometimes', 2 for c. 'hardly ever'
Score 0 for a. 'yes', 1 for b. 'no'
Score 0 for a. 'yes', 1 for b. 'no'
Score 0 for a. 'yes', 1 for b. 'no'
Score 2 for a. 'often', 1 for b. 'sometimes', 0 for c. 'very rarely'
Score 0 for a. 'most days', 1 for b. 'some days', 2 for c. 'hardly ever'
Score 0 for a. 'yes', 1 for b. 'no'
Score 0 for a. 'yes', 1 for b. 'no'
Score 1 for a. 'hinder', 0 for b. 'help'
Score 0 for a. 'exceeding your expectations', 1 for b. 'fulfilling your expectations', 2 for c. 'falling short of your expectations'
Score 4 for a. '1', 3 for b. '2', 2 for c. '3', 1 for d. '4', and 0 for e. '5'
Interpreting Your Score
Keep in mind that scores on stress scales must be interpreted cautiously. There are so many variables which lie outside the scope of these scales but which influence the way in which we perceive and handle our stress, that two people with the same scores may experience themselves as under quite different levels of stress. Nevertheless, taken as no more than a guide, these scales can give us some useful information.
Score = 15. Stress isn't a problem in your life. This doesn't mean that you have insufficient stress to keep yourself occupied and fulfilled. The scale is only designed to assess undesirable responses to stress.
Score = 16-30. This is a moderate range of stress for a busy professional person. It's nevertheless well worth looking at how it can reasonably be reduced.
Score = 31-45. Stress is clearly a problem, and the need for remedial action is apparent. The longer you work under this level of stress, the harder it often is to do something about it. There is a strong case for looking carefully at your professional life.
Score = 45-60. At these levels, stress is a major problem, and something must be done without delay. You may be nearing the stage of exhaustion in the general adaptability syndrome. The pressure must be eased.
