A ready reckoner to help determine your stress level

Thinking about the past two weeks, on a consistent basis ...

1. Do you find it hard to stop and relax/unwind at the end of the day?

Yes No

2. Are you missing important deadlines and simply “getting by” on the bare minimum?

Yes No

3. Do you feel like you are functioning on nervous energy and/or that you are overwhelmed, as if there is always a lack of time or time pressure?

Yes No

4. Do you get visibly agitated, for example fiddling, pacing, tapping, or overreact more than usual?

Yes No

5. Do you have issues with sleep? (Difficulty sleeping, broken sleep, waking up early morning, nightmares)

Yes No

6. Do you have unexplained physical or cognitive symptoms? (headaches, forgetfulness, lethargy, digestive complaints)

Yes No

7. Do you feel like your head is full of negative thoughts and worries that you can’t stop thinking about?

Yes No

8. Have you recently experienced a major life adjustment and feel like you are really not coping? (had a baby, moved country, new job or job loss, death in the family, divorce)

Yes No

9. Are you foregoing a healthy lifestyle in order to get through the day? (no exercise, increased caffeine intake, smoking, staying up late)

Yes No

Answer Sheet

Green Flag: If you experience only a few (less than 3) of these symptoms off and on, and generally feel like you are in control, then you don’t need to worry. Just be aware of the factors that can cause stress and continue to embrace positive lifestyle adjustments so they do not get worse or increase in frequency. Well done!

Orange Flag: If you identify with 3-4 of the symptoms above and if they are troubling you already, make it a priority to sit down and investigate the main triggers. Is it family? Money? Your boss? A relationship? Try to solve these triggers by focusing on what specific aspects of the situation causes the majority of your discomfort. List ways that can help you adjust the conditions of your situation and/or how you can minimise your responses so that you feel more in control. Make an effort to increase any positive lifestyle changes — pack a healthy lunch, meditate, exercise, cut out one cup of coffee per day or go to bed earlier.

Red Flag: If you have identified with five or more symptoms, especially on a daily basis (and if these are enough to demonstrably interfere with your quality of life), then you need an urgent revision to your lifestyle and current circumstances. Consider professional help.

— Source: Melanie C. Schlatter, Consultant Health Psychologist

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