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How effectively do you cope with stress?
In order to complete the checklist follow the instructions given for each of the items listed below, then add up your score.
| _____1. | Give yourself 10 points if you feel that you have a supportive family. |
| _____2. | Give yourself 10 points if you actively pursue a hobby. |
| _____3. |
Give yourself 10 points if you belong to some social or activity group that meets a least once a month (other than your family). |
| _____4. |
Give yourself 15 points if you are within five pounds of your "ideal" bodyweight considering your height and bone structure. |
| _____5. |
Give yourself 15 points if you practice some form of "deep relaxation" at least three times a week. Relaxation exercises include meditation, imagery, yoga, etc. |
| _____6. |
Give yourself 5 points for each time you exercise 30 minutes or longer during the course of an average week. |
| _____7. |
Give yourself 5 points for each nutritionally balanced and wholesome meal you consume during the course of an average day. |
| _____8. |
Give yourself 10 points for each time you do something that you really enjoy, "just for yourself", during the course of an average week. |
| _____9. | Give yourself 10 points if you have some place in your living situation that you can go in order to relax and/or be by yourself. |
| ____10. |
Give yourself 10 points if you practice time management techniques in your daily life. |
| ____11. |
Subtract 10 points for each pack of cigarettes you smoke during the course of an average day. |
| ____12. |
Subtract 5 points for each evening during the course of an average week that you take any form of medication or chemical substance (including alcohol) to help you sleep. |
| ____13. |
Subtract 10 points for each day during the course of an average week that you consume any form of medication or chemical substance (including alcohol) to reduce your anxiety or just to calm down. |
| ____14. |
Subtract 5 points for each evening during the course of an average week that you do work (either from school or employment) that was meant to be done at school or work. |
| ______ |
Total Score |
So what does your score tell you?
| > 115 | Great coping and health-promoting skills |
| 60-115 |
Probably adequate to deal with most common sources of stress |
| <60 | Could be relying too heavily on health-deteriorating strategies |
Items 1-10 are adaptive health-promoting skills and the best to integrate into your lifestyle for an effective preventive program against excessive stress.
Items 11-14 are maladaptive techniques that may provide some temporary relief from stress, but eventually erodes one's health.