DO YOU HAVE WHAT IT TAKES TO FIGHT STRESS?

 

 

Find out with this quiz designed for both managers and individuals by Dr. Robert Epstein. The quiz is based on Dr. Epstein's competencies approach to stress management and is designed to help you determine what skills you need to fight stress and live a happy, stress-free life!

NOTE: This is a "mini" version of the ESMI-i (Epstein Stress Management Inventory for Individuals). The full test, which yields an overall score plus subscale scores in four specific competency areas, is available here . An abridged, self-scoring version of the ESMI-i is included in two of Dr. Epstein's recent books: The Big Book of Stress Relief Games and Stress Management and Relaxation Activities for Trainers. The ESMI-i focuses on the skills you need to manage stress. Dr. Epstein has also developed a test, the ESMI-m, that measures eight different competencies that managers and teachers need to help others manage stress. Both of the books mentioned above include exercises that help build specific competencies.

Read each of the following statements and click the button next to the answer that best applies to you:

1. I have constructive outlets for my aggression:

Strongly Disagree Disagree Neither Agree Strongly Agree

2. I frequently visualize soothing scenes to relax:

Strongly Disagree Disagree Neither Agree Strongly Agree

3. I'm aware that some of my beliefs are probably irrational:

Strongly Disagree Disagree Neither Agree Strongly Agree

4. I keep an up-to-date list of things I'm supposed to do:

Strongly Disagree Disagree Neither Agree Strongly Agree

5. I spend a few moments each morning planning my day:

Strongly Disagree Disagree Neither Agree Strongly Agree

6. I keep an up-to-date list of things I love to do:

Strongly Disagree Disagree Neither Agree Strongly Agree

7. I try to avoid destructive ways of dealing with stress:

Strongly Disagree Disagree Neither Agree Strongly Agree

8. I try to make sure that my meetings end early or on time:

Strongly Disagree Disagree Neither Agree Strongly Agree

9. I'm comfortable asking other people for help:

Strongly Disagree Disagree Neither Agree Strongly Agree

10. I try to fight stress before it starts:

Strongly Disagree Disagree Neither Agree Strongly Agree

11. I try to keep my desk clear of junk:

Strongly Disagree Disagree Neither Agree Strongly Agree

12. I frequently use special breathing techniques to help me relax:

Strongly Disagree Disagree Neither Agree Strongly Agree

13. I keep my files and documents well organized:

Strongly Disagree Disagree Neither Agree Strongly Agree

14. I regularly use massage or self-massage to help me relax:

Strongly Disagree Disagree Neither Agree Strongly Agree

15. I often try to use humor to diffuse tension:

Strongly Disagree Disagree Neither Agree Strongly Agree

Give yourself 1 point for each Strongly Disagree, 2 points for each Disagree, 3 points for each Neither, 4 points for each Agree and 5 points for each Strongly Agree.

Now total up your score, check the rating scale below to find out how well you are fighting stress.

15-27 Chernobyl
You are about to hit critical meltdown from white-knuckled inner tension. You do a poor job of managing, identifying, and removing stress from your life. This can be detrimental to your motivation, your creativity, and your productivity, as well as your health and your ability to function in all areas of life. There is hope, however. Before you haul off and finally make use of your high-powered rifle and that clock tower that you pass on your way to work everyday, you can work to develop some techniques that can work to reduce stress and stop that big vein from throbbing in your forehead.

28-39 Mount St. Helen's
While you may have the outside appearance of beauty and tranquility, you have the potential to explode and lay burnt-out ashes across the landscape for hundreds of miles in every direction. Your ability to handle stress is lacking in many ways, which can make getting by on a day-to-day basis a difficult and unpleasant prospect. Using a variety of techniques to manage and eliminate stress you can go from being a potential disaster area to being a quiet national park. You no longer have to be Mount St. Helens, you have it in you to be Crater Lake.

40-51 Old Faithful
You have stronger stress management skills than many of your brethren, but you still could do a lot to relieve that inner tension and better control the sources of stress in your life. Stress affects many aspects of our lives, oftentimes in ways we don't even realize. So even though you already have some admirable stress-management skills, you are still lacking in some areas, which could lead you to spontaneously drop-kicking the family cat because she was rubbing up against your leg when you come home from another long day of the rat race. Work on bettering your stress-management capabilities through a variety of techniques, and don't let stress leave you ripping your hair out.

52-63 Partially Clogged Radiator
While you have the potential for a rather expensive explosion, your stress-management skills are such that you also can go about your day working perfectly well. You generally don't let things get to you, but there is still the chance that little problems can become big ones. With a good working knowledge of ways to manage stress, you can learn to play even the toughest hands dealt to you.

64-75 Tranquil Mountain Stream
You have strong stress-management skills. You do well at identifying and eliminating sources of stress in your life. These are good skills to have for surviving the chaos of the workaday world. Still, there are always ways to improve in your ability to handle stress. Learning a few simple techniques can help you to set your life to cruise control and leave you with the ability to focus on things other than those that cost you lots of money to repair or facing a lengthy conference with your child's teacher regarding "an incident involving paste and another child's braids". Stress is still there, but it can be turned into nothing more than a drop in the ocean.