Stress Resilience quiz
Use this quiz to identify where you are on the stress resilience spectrum and pinpoint areas in your life that could benefit from improvement.
Step 1: Grab a pen and piece of paper to annotate your score or access the PDF version here to print.
Step 2: For each statement answer honestly. Only check off the statement if it’s a full body yes.
Step 3: For each statement with the answer "No," review it carefully. Pick at least 1 statement you can practice, to improve your stress resilience.
I test for the following metabolic biomarkers at least once a year: fasting glucose, fasting insulin, HDL, blood pressure, waist circumference, HOMA-IR, and triglyceride levels. Chronic stress is associated with obesity, inflammation, high glucose levels, and suboptimal biomarkers.
I use wearable technology to track my heart rate variability (HRV).
Based on wearable data I know some of the factors that impact my HRV (e.g., alcohol, work stress, caffeine, sleep disturbances, illness, anxiety, excessive mental strain).
I've worked with a practitioner (like a coach, therapist, or counselor) or program to address less than ideal behavior (e.g., low self-esteem, unhealthy coping mechanisms, emotional eating, anger management, impulsivity, or relationship conflicts) and thought patterns and have successfully improved these.
I've worked with a practitioner (like a coach, therapist, or counselor) or program to address past traumas that may be impacting my life and have significantly improved my relationship with myself and others from the experience.
I am aware of my stress coping mechanism (e.g., comfort eating, mindless scrolling, retail therapy, gambling, alcohol or drugs, binge-watching shows, withdrawing from social connection, or looking for basic needs in a relationship in the wrong places).
I refrain from engaging in unhealthy coping stress mechanisms.
I feel like I can express myself fully and make sure my needs are met by at least 1 person in my life.
I practice mindfulness habits, like intentional deep breathing, journaling, meditation, or intention setting 80% of the time.
I have a set of clear strategies I can use when I get stressed to calm myself down. (e.g., body scans, visualizations, mindful awareness, using words like “I am safe”).
I intentionally seek out ways to expose my body to very cold or very hot temperatures.
I intentionally do a digital detox regularly.
I am aware of my self-talk and intentionally communicate positive words to myself and catch myself when I am not.
I have creative activities that offer a valuable outlet for my stress and bring me joy (art, music, writing, calling a friend, and having a good laugh), and engage in them regularly.
I intentionally focus on gratitude each day.
I feel hopeful and excited about the future.
I have a sense of purpose greater than myself.
I engage in regular movement to build stress resilience (walking, resistance training, movement-based mindfulness, or being in nature).
I support my body by eating real food and avoiding processed foods and ingredients 80% of the time.
I get 7 to 8 hours of quality sleep consistently.
I support my body by eliminating harmful chemicals found in my home (e.g., cleaning products, personal care products, fragrances, and pesticides).
Calculate Your Score
If you scored less than 17/21, it means that you still have room for improvement related to stress.
Creating a new habit is hard. You don’t have to do it alone. A coach can be the best thing for creating a new habit because they provide personalized guidance, accountability, and support to help you stay motivated and on track.