How Stressed Am I Right Now?

Test your current stress levels with this self-assessment.

Stress is an unavoidable part of life, but have you been under a normal, moderate amount of stress lately? Or, are you facing an unhealthy amount of stress, to the point that it's affecting your overall well-being?

It can be hard to figure this out on your own, so we're here to help. Just answer these questions, and we'll assess your stress levels, and we'll even provide a few stress-management tips from wikiHow's mental health experts. Hit "Start Quiz" to begin.

Disclaimer: This quiz is not a clinical diagnostic tool and should not be used as one. Always see a licensed mental health professional to assess your concerns.

An image of a woman at a work desk looking stressed out.

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Questions Overview

1. Have you been getting super upset or irritated about small things lately?
  1. Yes! Even the smallest things have been setting me off.
  2. This has happened a few times lately, but not a ton.
  3. No, not at all. I manage little inconveniences really well!
2. Have you been feeling extra tired or fatigued in the past few weeks?
  1. Yes, I've been completely exhausted lately.
  2. I'm a little more tired than usual, but nothing crazy.
  3. Nope. My energy levels are pretty normal right now!
  4. Actually, I'd say I'm more energetic than usual.
3. Have you been experiencing strange physical symptoms like muscle tension, jaw clenching, or a racing heartbeat lately?
  1. Yes, frequently.
  2. Sometimes, but not often.
  3. No, I haven't noticed this.
4. Have you noticed that people have been extra difficult to deal with recently?
  1. Yes! What is going on with everyone?
  2. Kinda, but nothing too crazy.
  3. No. I think people have been chill!
5. Would you say "yes" if a friend unexpectedly asked you to do something fun this weekend?
  1. No.
  2. Yes.
  3. I'm not sure.
6. Have you recently gone through anything unusually tough in the past few months?
  1. Yes.
  2. No.
7. Do you ever feel like your life is out of your control?
  1. All the time.
  2. Once in a while, but not frequently.
  3. Never. I'm in the driver's seat!
8. Do you typically have time to relax and unwind in your schedule?
  1. No. I'm pretty busy right now.
  2. I have a bit of time to relax, but not enough.
  3. Yes. I have a fair amount of free time!
9. How many hours of sleep do you get per night?
  1. Less than 5
  2. 5-6
  3. 7-8
  4. 9-10
10. Select all the stressors you've been dealing with in your life lately:
  1. Difficulties at work or school.
  2. Financial problems or losing your job.
  3. A break-up or tensions in your relationship.
  4. Issues with family life or arguments with a family member.
  5. An injury or illness.
  6. Something that isn't on this list.
  7. I haven't been dealing with any of these things.

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How to Deal with Stress, According to Experts

In this quiz, we ask you some questions to help you assess your current stress levels. Whatever your results, it's always helpful to have some coping skills in your back pocket for when you're feeling stressed out or overwhelmed. We talked to wikiHow's mental health experts for their insights and advice on stress management, and here's what they had to say:


Prioritize rest and self-care. If you've been feeling super tired or burnt out lately, licensed clinical psychologist Chloe Carmichael, PhD, says this isn't necessarily a bad thing. "Sometimes that's mother nature's way of telling you that you've actually been burning the candle at both ends a little bit too long, and maybe [you should take] a quiet day to just Netflix and chill, or have some friends over, or go for a walk and be in a quiet restorative place," she says.[1]


Try out mindfulness techniques. Clinical therapist and adjunct professor Rebecca Tenzer MAT, LCSW, recommends incorporating mindfulness and relaxation practices into your daily routine. "Techniques like deep breathing, meditation, or yoga can help reduce stress and improve concentration," she explains.[2]


Spend time outside. "Get outside in nature! You won’t be happy if you're stuck inside all day," says wellness coach Jessica Elliott, ACC, CEC. "Breathing in fresh air, which calms the nervous system, can be a simple thing you do every day to combat stress."[3] Grab a book and read outside in a shady spot, have a fun picnic with friends, take your dog for a walk, or go on a scenic hike—whatever you prefer!


Get some exercise. Tenzer says regular exercise is super helpful for combatting stress.[4] If you want to kill two birds with one stone, Elliott adds that it's a great idea to head outside to do something—that way you get your blood pumping and you get your daily dose of vitamin D.[5] You can go on a hike, take a jog, play a sport with some friends, whatever you enjoy most!


Make time for your hobbies and interests. Tenzer recommends making time in your schedule for hobbies or activities you enjoy outside of work or school responsibilities. "Engaging in your passions provides a healthy balance and relieves stress," she says.[6] This could be anything from drawing to reading to cooking to playing a sport—whatever feeds your soul!


Spend time with the people you care about. "Spend time with friends and family to maintain a support system," recommends Tenzer. "Sharing your concerns and experiences can help alleviate stress, and social connections are essential for overall well-being."[7]


Change your situation if necessary. Dr. Carmichael explains that there are two kinds of stress: the normal, everyday kind, and the kind that comes from being in an unhealthy situation. Depending on the type of stress you're feeling, it's "a sign that you need to improve and increase your coping skills, or it's a sign that you need to take action to change your situation," explains Dr. Carmichael.[8]

  • For example, "No amount of coping skills is going to get you through just a terrible, abusive boss. In that case, you know, the healthiest response to that case of stress overload is to focus on finding a new job and focus on creating a new situation," explains Dr. Carmichael.[9]

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References

  1. ↑ Chloe Carmichael, PhD. Licensed Clinical Psychologist. Expert Interview
  2. ↑ Rebecca Tenzer, MAT, MA, LCSW, CCTP, CGCS, CCATP, CCFP. Clinical Therapist & Adjunct Professor. Expert Interview
  3. ↑ Jessica Elliott, ACC, CEC. Wellness Coach. Expert Interview
  4. ↑ Rebecca Tenzer, MAT, MA, LCSW, CCTP, CGCS, CCATP, CCFP. Clinical Therapist & Adjunct Professor. Expert Interview
  5. ↑ Jessica Elliott, ACC, CEC. Certified Executive Coach. Expert Interview
  6. ↑ Rebecca Tenzer, MAT, MA, LCSW, CCTP, CGCS, CCATP, CCFP. Clinical Therapist & Adjunct Professor. Expert Interview
  7. ↑ Rebecca Tenzer, MAT, MA, LCSW, CCTP, CGCS, CCATP, CCFP. Clinical Therapist & Adjunct Professor. Expert Interview
  8. ↑ Chloe Carmichael, PhD. Licensed Clinical Psychologist. Expert Interview
  9. ↑ Chloe Carmichael, PhD. Licensed Clinical Psychologist. Expert Interview