Know How to Manage Stress?
Epstein Stress-Management Inventory for Individuals (ESMI-i) v. 1.4, © 2007-2014, Dr. Robert Epstein  

You are about to take the unabridged version of the Epstein Stress Management Inventory for Individuals (or ESMI-i). Designed by Dr. Robert Epstein (follow on Twitter at @DrREpstein), one of America's most distinguished research psychologists, this is an inventory of four types of skills that are important for everyday and long-term stress management. The content of the test is based on scientific studies, and the test has been empirically validated with a sample of more than 3,300 people.

Most people are able to complete the test in less than 10 minutes, and there are no right or wrong answers. Just select the response that seems best. After you answer the questions, you'll be given a detailed report that will give you your scores and explain what they mean. This is just the start; once you know your ESMI scores, there are many avenues you might pursue to improve your stress-management skills. Games and exercises to strengthen such skills can be found in Dr. Epstein's book, The Big Book of Stress Relief Games, which also includes an abridged, self-scorable version of the ESMI.

If you are conducting research and would like to collect raw data for a group that is taking this test - for a business, research study, classroom activity, or other purpose - please see our Group Testing Instructions

If you are a manager, teacher, or supervisor, you might also want to take the manager's version of the ESMI, which looks at ten types of skills that are important for reducing stress in people for whom you are responsible.

Before we get to the inventory itself, we'll ask you a few basic questions about yourself. Demographic information is being collected for research purposes only and will be kept strictly confidential.

To make sure the scoring is accurate, be sure to fill in all the blanks!

*Required response


Group code (if applicable):


*First name and last initial:

*Age: 

*Highest Degree:
None
High School
Associates
College
Masters
Doctorate

*Race/Ethnicity:
White
Black
Hispanic
Asian
American Indian
Other

*Gender:
Male
Female
Other

*Sexual Orientation:
Straight
Gay or lesbian
Bisexual

*How fluent are you in English?
Not fluent   10  Very fluent

*How happy and fulfilled are you?
Low   10  High

*How much success have you had in your personal life?
Low   10  High

*How much success have you had in your professional life?
Low   10  High

*How stressed do you generally feel?
Low   10  High

*Have you ever been married?
No  Yes

*Have you ever been divorced?
No  Yes

*Have you had any training in stress management?
No  Yes

*If so, approximately how many hours of training have you had?


OPTIONAL: If a therapist, physician or other professional suggested that you take this test, please identify him or her, as well as his or her institutional affiliation.


Thanks! Now here is the test itself:

For each of the following questions, select the answer that best applies to you.


*1. I frequently use special breathing techniques to help me relax.
Agree             Disagree


*2. I'm comfortable seeking help from other people.
Agree             Disagree


*3. I frequently visualize soothing scenes in order to relax.
Agree             Disagree


*4. I have trouble keeping my work area organized.
Agree             Disagree


*5. I often reinterpret events in order to lower my stress.
Agree             Disagree


*6. I have trouble prioritizing.
Agree             Disagree


*7. I keep an up-to-date list of things I'm supposed to do.
Agree             Disagree


*8. I ignore hostile people
Agree             Disagree


*9. Negative events can always be reinterpreted so that they seem more positive.
Agree             Disagree


*10. I regularly examine and try to correct any irrational beliefs I might have.
Agree             Disagree


*11. My thinking is as clear and as rational as it can possibly be.
Agree             Disagree


*12. I consistently put important tasks ahead of unimportant tasks.
Agree             Disagree


*13. I regularly tense and relax my muscles as a way of fighting stress.
Agree             Disagree


*14. I sit and stand in special ways to help me stay relaxed.
Agree             Disagree


*15. I have a clear picture of how I'd like my life to proceed.
Agree             Disagree


*16. I find it hard to make time to relax.
Agree             Disagree


*17. I try to fight stress before it starts.
Agree             Disagree


*18. I try to avoid destructive ways of dealing with stress.
Agree             Disagree


*19. I often try to use humor to diffuse tension.
Agree             Disagree


*20. Breathing is a very hard thing to control.
Agree             Disagree


*21. I have adequate shelf, file, and drawer space to serve my needs.
Agree             Disagree


*22. I spend a few moments each morning planning my day.
Agree             Disagree


*23. I'm very vulnerable to stress when it hits.
Agree             Disagree


*24. I have trouble delegating.
Agree             Disagree


*25. I try to schedule appointments and meetings so that they won't overlap.
Agree             Disagree


*26. Reinterpreting events is hard to do.
Agree             Disagree


*27. I schedule relaxation time every day.
Agree             Disagree


*28. Some of the ways I deal with stress are quite destructive.
Agree             Disagree