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Medical Disclaimer: This tool is for educational and self-awareness purposes only. It is not a clinical diagnosis. Stress affects everyone differently. If you are feeling overwhelmed, please consult a healthcare professional.
Feeling Overwhelmed?

Stress can sometimes be too much to handle alone. If you are in distress, call or text 988 (in the US) for free, confidential support 24/7.

Stress Level Calculator (PSS-10)

In the last month, how often have you felt or thought a certain way?

1. In the last month, how often have you...

Been upset because of something that happened unexpectedly?

2. In the last month, how often have you...

Felt that you were unable to control the important things in your life?

3. In the last month, how often have you...

Felt nervous and "stressed"?

4. In the last month, how often have you...

Felt confident about your ability to handle your personal problems?

5. In the last month, how often have you...

Felt that things were going your way?

6. In the last month, how often have you...

Found that you could not cope with all the things that you had to do?

7. In the last month, how often have you...

Been able to control irritations in your life?

8. In the last month, how often have you...

Felt that you were on top of things?

9. In the last month, how often have you...

Been angered because of things that were outside of your control?

10. In the last month, how often have you...

Felt difficulties were piling up so high that you could not overcome them?

Comprehensive Guide to Stress Management

What is the PSS-10?

The Perceived Stress Scale (PSS-10) is the most widely used psychological instrument for measuring the perception of stress. It is a measure of the degree to which situations in one's life are appraised as stressful.

How is it scored?

The questions ask about your feelings and thoughts during the last month. Scores range from 0 to 40. Higher scores indicate higher perceived stress. Importantly, four positive questions are reverse-scored to ensure accuracy.

Symptoms of Chronic Stress

Stress isn't just "in your head." It manifests across your entire being.

Physical
  • Headaches & muscle tension
  • Fatigue & sleep problems
  • Stomach upset
  • Chest pain or rapid heartbeat
Emotional
  • Anxiety & irritability
  • Lack of motivation
  • Feeling overwhelmed
  • Sadness or depression
Behavioral
  • Overeating or undereating
  • Social withdrawal
  • Procrastination
  • Use of alcohol/drugs to cope
Stress Score Interpretation
Total Score Stress Level Description
0 - 13 Low Stress You are managing life's demands well. Keep up your balanced routine.
14 - 26 Moderate Stress You may be feeling the pressure. This is a common range, but a signal to prioritize self-care strategies.
27 - 40 High Stress You are experiencing significant perceived stress. Professional support is highly recommended to prevent burnout.

Effective Management Techniques

1
PMR (Progressive Muscle Relaxation)

Tense and then relax each muscle group, starting from your toes and moving up to your head. This releases physical tension.

2
The "Write it Down" Method

Keep a worry journal. Writing down stressors gets them out of your head and makes them feel more manageable.

3
Movement and Nature

A simple 20-minute walk, especially in a green space, can lower cortisol levels significantly.

4
Set Boundaries

Learn to say "no" to new responsibilities when your plate is full. Protect your downtime.

Not necessarily. Acute stress (short-term) can help you tackle challenges (the "fight or flight" response). However, chronic perceived stress (what this test measures) stays elevated for too long and can be harmful to your mental and physical health.

The PSS-10 is one of the most scientifically validated stress assessment tools available. However, no online test is a diagnosis. It measures your perception of stress, which is a key indicator of health outcomes.

Yes! Caffeine, sugar, and processed foods can spike cortisol and jitters. Complex carbohydrates (like oatmeal), fatty fish (omega-3s), and magnesium-rich foods (spinach) can help regulate stress hormones.
Crisis Support
Call 988 (USA)

Suicide & Crisis Lifeline

Related Tools
Anxiety Test (GAD-7) Depression Test (PHQ-9) MBTI Calculator
Did you know?

Chronic stress can actually shrink your brain's prefrontal cortex? That's the part responsible for memory and learning. Taking breaks helps it grow back!

Learn More

Stress and PSS-10 Research: