Stress Level Monitor Tool

How would you rate your overall perceived stress in the last 2 weeks?

Perceived stress level

Very Low 0 Low 1 Moderate 2 High 3 Extremely High 4

How often do you feel overwhelmed?

Frequency of feeling overwhelmed

Never 0 Rarely 1 Sometimes 2 Often 3 Very Often 4

How much control do you feel you have over important things in your life?

Sense of control level

None 0 Little 1 Some 2 Good 3 Strong 4

How often do you find yourself worrying or ruminating about problems?

Worry and rumination frequency

Never 0 Rarely 1 Sometimes 2 Often 3 Very Often 4

How often do you experience physical stress symptoms (headaches, muscle tension, stomach issues)?

Physical stress symptoms frequency

Never 0 Rarely 1 Sometimes 2 Often 3 Very Often 4

How often do you experience irritability or mood swings?

Irritability and mood swings frequency

Never 0 Rarely 1 Sometimes 2 Often 3 Very Often 4

How often is your sleep disturbed by stress?

Sleep disturbance frequency

Never 0 Rarely 1 Sometimes 2 Often 3 Very Often 4

How often do you practice relaxation or mindfulness techniques?

Relaxation practice frequency

Never 0 Rarely 1 Sometimes 2 Often 3 Daily 4

How many minutes of exercise do you get per week?

Minutes per week Enter 0-300 minutes (recommended: 150+ minutes)

How much social support do you feel you have available?

Social support availability

None 0 Little 1 Some 2 Good 3 Strong 4

75 Score

Mild Stress (Good)

You're managing stress reasonably well, with some areas for improvement to optimize your wellbeing.

Assessment completed:

Personalized Stress Management Strategies

Quick Calm Techniques

4-7-8 Breathing: Inhale for 4, hold for 7, exhale for 8 counts
5-Minute Body Scan: Focus on each body part from head to toe
Grounding Exercise: 5 things you see, 4 you hear, 3 you touch, 2 you smell, 1 you taste
Progressive Muscle Relaxation: Tense and release each muscle group

Sleep Hygiene for Stress

Maintain consistent sleep and wake times
Create a 30-minute wind-down routine before bed
Avoid screens 1 hour before bedtime
Keep bedroom cool, dark, and quiet
Practice worry journaling before sleep

Movement for Stress Relief

Start Small: 10-minute brisk walks daily
Build Up: Aim for 150 minutes moderate activity per week
Stress Busters: Yoga, dancing, swimming, or gardening
Micro-Movements: Shoulder rolls and stretches every hour

Building Social Support

Schedule regular check-ins with friends or family
Join support groups or community activities
Consider professional counseling for ongoing stress
Practice asking for help when needed
Crisis Support: National Suicide Prevention Lifeline: 988

Disclaimer: This tool is educational only — not a diagnosis or medical advice. If stress severely impacts your daily life, please consider consulting a qualified mental health professional.