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Online Stress Management Workshop

-What is Stress?
-Fight or Flight
-Stress Response
-What is Stressful to You?
-Stress is Normal in Life
-Not All Stress is Bad
-What Leads to Stress?
-How Stress Affects Us
-Vulnerability to Stress
   (self evaluation)

-Why We Stress Out
-Our Perceptions of Stress
-Stress Warning Signs
-Your Warning Signs
-Reducing Stress
-Find Support
-Change Your Attitude
-Be Realistic
-Get Organized
-Take "Me" Time
-Take Care of Yourself
-Learn to Say "No"
-Get Regular Exercise
-Find a Hobby
-Slow Down
-Laugh, Use Humor
-Learn to Relax
-Relaxation Exercises
-Deep Breathing
-List of Suggestions to Print
-Next Steps

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Online Stress Management Workshop

Vulnerability to Stress

Certain aspects of our habits, our lifestyles, and our environments can make each of us more or less vulnerable to the negative effects of stress. How vulnerable are YOU to stress?

For each of the following 20 items, rate how much of the time each applies to you. You might want to print this completed page for your reference.

Almost Always Usually Sometimes Almost Never Never
1. I eat at least one hot, balanced meal a day.
2. I get 7-8 hours of sleep, at least 4 nights a week.
3. I give and receive affection regularly.
4. I have at least 1 relative within 50 miles on whom I can rely.
5. I exercise to the point of perspiration at least twice a week.
6. I smoke less that half a pack of cigarettes a day (non-smokers = almost always).
Almost Always Usually Sometimes Almost Never Never
7. I drink fewer than 5 alcoholic drinks a week. (non-drinkers = almost always).
8. I am the appropriate weight for my height.
9. I have an income adequate to meet my basic needs.
10. I get strength from my religious/spiritual beliefs.
11. I regularly attend club or social activities.
12. I have a network of friends and acquaintances.
13. I have at least 1 friend in whom I confide about personal matters.
14. I am in good health (including eyesight, hearing, teeth, etc.).
Almost Always Usually Sometimes Almost Never Never
15. I am able to speak openly about my feelings when angry or worried.
16. I have regular conversations with my housemates about domestic problems.
17. I do something fun at least once a week.
18. I am able to organize my time effectively.
19. I drink fewer than 3 caffeine drinks a day.
20. I take quiet time for myself during the day.

      You received a score of

You may want to print out this page with your responses before moving on.

What your score means:

0 - 10  indicates you have excellent resistance to the vulnerability of stress
11 - 29  little vulnerability to stress
30 - 49  some vulnerability to stress
50 - 74  serious vulnerability
75 - 80  extreme vulnerability

Sourve: University of California, Berkeley Wellness Letter, August, 1985. Scale Developers: Lyle Miller, Ph.D. and Alma Dell Smith, Ph.D. of Boston University Medical Center.

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This page was last updated on May 23, 2010

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