Test your coping skills and personal resources
Rate on the four point scale the level of your ability to apply
each skill to reduce your stress.
1 = very poor, 2 = low or moderate, 3 = good, 4 = very good.
1. Diet and Nutrition
I have good nutritional habits that include eating a balanced diet,
and limiting caffeine, sugar and fat intake.
I am aware when stress builds up in my body and use relaxation
techniques to reduce body tension.
3. Physical Exercise
I am physically fit and use regular exercise to combat and prevent
4. Social Support
I am able to ask for and receive support from friends, family members
or professionals as a buffer against stress.
I am able to effectively listen to others and comfortably express
my own thoughts, feelings and opinions.
In conflict situations, I am able to speak up on my own behalf,
honestly express my opinions, feelings, and wishes, give constructive
criticism, and refuse unrealistic requests.
I am good at managing money, do not needlessly worry about financial
matters, and have enough money to meet most of my needs and use
in the service of reducing stress.
8. Time Management
I am able to efficiently manage my time.
9. Taking Action
I am able to establish priorities, take action on my plans, goals
and set limits, schedule effectively, avoid procrastination and
pace my efforts.
10. Problem Solving
I am skilled at defining problems, approaching them in a timely
and logical way, obtaining information, finding workable solutions,
considering alternatives, seeing potential consequences and evaluating
the results of my actions.
11. Challenging Stressful Thinking
I am able to reduce stress by consciously monitoring, challenging
and changing negative thought patterns, placing problems into
proper perspective, practicing relaxation techniques, mentally
rehearsing coping behaviours and using positive self-talk.
12. Functional Beliefs
I am able to change rigid and absolute stress inducing beliefs
into more functional beliefs such as "I can be happy even
if others disapprove of me", "the world doesn't have
to meet my wishes all the time", and "I don't have
to be perfect to be worthwhile".
I do not take myself too seriously and use humour to balance life's
I believe in a higher power and spiritual connectiveness to life.
Add up your score.
Results between 14 and 28 points indicate that your coping skills
and resources are not good enough. Try to evaluate every single
skill to see how to cope better.
Results between 29 and 56 points indicate that your coping skills
and resources are good or very good.