These scoring tools are taken from Chapter 2 of The Vitality Connection

Ten Practical Ways to Optimize Your Health and Reverse the Aging Process

by Michael J. Grossman, MD and Jodi L. Jones

1. Identify your current signs and symptoms of stress.

The first step to ridding yourself of the effects of stress is to become aware of how stress is manifesting itself in your mind, body, and emotions. Researchers at the University of Miami have compiled a list of stress symptoms and grouped them into five categories: cognitive, emotional, behavioral, physiological, and social.⁷ Complete the self-assessment below to gain an understanding of how stress may be affecting you in each of these five areas.

Scoring Key. Circle the number that best describes your response to each statement. 1 = never, 2 = rarely, 3 = sometimes, 4 = often, 5 = constantly.

Cognitive Symptoms
I have anxious thoughts.	1	2	3	4	5
I have fearful thoughts.	1	2	3	4	5
I have angry thoughts.	1	2	3	4	5
I have hopeless thoughts.	1	2	3	4	5
I have poor concentration and memory.	1	2	3	4	5

Emotional Symptoms
I feel tense and easily agitated.	1	2	3	4	5
I feel nervous and jittery.	1	2	3	4	5
I feel irritable.	1	2	3	4	5
I feel hostile.	1	2	3	4	5
I feel restless or worried.	1	2	3	4	5
I have frightening dreams that wake me up.	1	2	3	4	5
I feel depressed or sad or blue.	1	2	3	4	5

Behavioral Symptoms
I avoid tasks.	1	2	3	4	5
I have difficulty completing work assignments.	1	2	3	4	5
I sleep poorly.	1	2	3	4	5
I cannot sit still.	1	2	3	4	5
I am experiencing tremors.	1	2	3	4	5
I am experiencing clenching of my fists or jaw.	1	2	3	4	5
I cry for little reason.	1	2	3	4	5
I am experiencing an increase or decrease in my appetite.	1	2	3	4	5
I am smoking more.	1	2	3	4	5
I am drinking too much alcohol.	1	2	3	4	5

Physiological Symptoms
The muscles in my neck, back, or shoulders are stiff or tense.	1	2	3	4	5
I am grinding my teeth or experiencing jaw pain.	1	2	3	4	5
I have tension headaches.	1	2	3	4	5
I experience hyperventilation (shortness of breath), a choking feeling, or difficulty in swallowing.	1	2	3	4	5
I am experiencing twitching in my face or other areas.	1	2	3	4	5
I have frequent stomachaches or diarrhea.	1	2	3	4	5
I am experiencing fatigue or shakiness.	1	2	3	4	5
My heartbeat seems loud, strong, or uncomfortable.	1	2	3	4	5
I crave salt or salty foods.	1	2	3	4	5

Social Symptoms
I feel withdrawn from others.	1	2	3	4	5
People bother me.	1	2	3	4	5
I feel uncomfortable when I am alone.	1	2	3	4	5

It is common for most people, even those who would not describe themselves as stressed, to exhibit some of the above symptoms. By assessing the symptoms you are currently experiencing, you have identified possible areas of concern.

§ A few scores of 3 suggest that stress is accumulating in your life.

§ Many scores of 3 suggest you are probably in the mild fatigue stage.

§ Scores in the 4 or 5 range suggest you are in the moderate fatigue stage or extreme fatigue stage.

3. Identify your internal sources of stress.

You can experience significant stress without going through a life crisis that is beyond your control. Some sources of stress are subtle, such as a lack of meaning in your job, or imbalances in your daily routine that create stressful time pressures.

Beliefs, attitudes, and emotions also play a part in stress. Simple negativity can confer a full range of stress-related symptoms; conversely, a positive attitude can give you some measure of immunity against the effects of stress.

According to stress researcher Suzanne Kobasa, Ph.D., people who handle stress well share the following three traits:⁸

1. A commitment to important values, including family, work, and self.

2. A sense of personal control of one’s life.

3. The viewpoint that change is a challenge.

Dr. Kobasa’s findings regarding values, control, and challenge are reflected in our assessment that follows. Complete this questionnaire to increase your awareness of the stress you may be experiencing from more subtle sources.

Scoring Key. Circle the number that best describes your response to each statement. 1 = agree strongly, 2 = agree, 3 = not sure, 4 = disagree, 5 = disagree strongly.

Some questions below have an "A" next to them. We are suggesting here that a score of 3 or more on these questions requires some letting go or acceptance. Questions with an "M" next to them suggest that mastery or new skills are required. Questions with an “AM” may require both letting go and mastery of a skill.

Financial
I usually do not worry about finances.	A,M	1	2	3	4	5
I have a budget plan that works for me.	M	1	2	3	4	5
I can usually save money every month.	M	1	2	3	4	5
I am envious of people with more money than I have.	A,M	1	2	3	4	5
Job/Career
I like my job/career.	A,M	1	2	3	4	5
When I give my best effort at work, it makes a difference.	M	1	2	3	4	5
When I have nothing to do at work, I am uncomfortable.	M	1	2	3	4	5
My job has meaning and I am committed to it.	M	1	2	3	4	5
I get along well with others at work.	A,M	1	2	3	4	5
I rarely feel overwhelmed by the demands of my job.	A,M	1	2	3	4	5

Relationships
I am in a happy marriage or satisfying long-term commitment. (If under twenty-five years old: I love and respect my parents.)	A,M	1	2	3	4	5
I do not hold grudges or resentments against others.	A	1	2	3	4	5
I enjoy my family.	A,M	1	2	3	4	5
I can hear out another person's point of view without interrupting.	A	1	2	3	4	5
I make and keep close friends.	A,M	1	2	3	4	5

Daily Routines
I have a regular daily routine.	M	1	2	3	4	5
I have a regular work routine.	M	1	2	3	4	5
I generally do not feel rushed during the day.	A,M	1	2	3	4	5
I complete the tasks that need to get done.	A,M	1	2	3	4	5
I fall asleep easily and sleep enough hours.	A,M	1	2	3	4	5

Spiritual
I feel that I am a part of a religious/spiritual community.	A,M	1	2	3	4	5
I read something spiritually uplifting on a regular basis.	A,M	1	2	3	4	5
My spiritual beliefs are a source of encouragement.	A,M	1	2	3	4	5

Physiological/Health
I am rarely tired during the day.	A,M	1	2	3	4	5
I know how to relax my mind and body without medication or alcohol.	A,M	1	2	3	4	5
I wake up refreshed in the morning.	A,M	1	2	3	4	5
I rarely get colds.	A,M	1	2	3	4	5
I exercise at least three times per week.	A,M	1	2	3	4	5

Beliefs and Attitudes
I don't get upset with people in order to control them.	A	1	2	3	4	5
I have forgiven anyone who has ever hurt me.	A	1	2	3	4	5
Upon awakening, I am eager to start the day.	A,M	1	2	3	4	5
Luck is not important to my success.	M	1	2	3	4	5
I vote in almost every election.	M	1	2	3	4	5
When I get close to people, I can still say no to requests.	M	1	2	3	4	5
The quality of my relationships seems rarely to be determined by fate.	M	1	2	3	4	5
I would be willing to work for 30 percent less money if I found the job really fulfilling.	M	1	2	3	4	5
I think of myself as free to choose what I do in life.	M	1	2	3	4	5
I would rather be happy than be right.	A	1	2	3	4	5
Finding new challenges in life is important to me.	A,M	1	2	3	4	5

Emotions and Feelings
I am not made nervous by being with nervous people.	A,M	1	2	3	4	5
I am a happy person.	A,M	1	2	3	4	5
I rarely get upset.	A	1	2	3	4	5
If I get upset, it goes away quickly.	A	1	2	3	4	5
I rarely think of past events that continue to make me unhappy.	A	1	2	3	4	5
I am able to give and receive love easily and comfortably.	A	1	2	3	4	5

Scores of 3 suggest that you need to think about that area closely as it may be a source of stress. Scores of 4 or 5 suggest that you have work to do to change things that build stress in your life.

Special Thanks! To Dr. Michael Grossman and Jodi L. Jones for making this material available for our Get Ready For Love Listeners! Viveca