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    Stress test: how easily do you get stressed?

    Psychology 18 questions 3 min

    Stress test: how easily do you get stressed?

    1. I worry about things.
    2. I panic easily.
    3. I get irritated easily.
    4. I fear for the worst.
    5. I become overwhelmed by events.
    6. I snap at people.
    7. I get stressed out easily.
    8. I feel that I'm unable to deal with things.
    9. I get upset easily.
    10. I am relaxed most of the time.
    11. I remain calm under pressure.
    12. I rarely lose my composure.
    13. I am not easily bothered by things.
    14. I know how to cope.
    15. I am not easily annoyed.
    16. I don't worry about things that have already happened.
    17. I readily overcome setbacks.
    18. I seldom get mad.

    Answer every question, then press the button.

    Some people shrug off a missed bus or a tense meeting in a minute. Others feel it for the rest of the day. Psychologists call this stress sensitivity: a fairly stable tendency in how easily pressure gets to you and how strongly you react to it. It is part of the personality trait known as neuroticism, or emotional stability when seen from the other end.

    The test has 18 statements from the public-domain International Personality Item Pool (IPIP). Rate how accurately each one describes you in general, not just this week. It takes about three minutes. You get an overall score and a 0–100 score on three facets: worry, vulnerability under pressure and irritability.

    The test does not measure how stressed you are right now, and it does not measure burnout or an anxiety disorder. It is not a diagnosis. If stress is affecting your sleep, health or daily life, talk to your doctor.

    Possible results

    How this quiz works

    This test combines three short scales from the International Personality Item Pool (IPIP), a public-domain collection of personality items that may be used, translated and published for any purpose. Each facet has six statements: worry (the IPIP-NEO Anxiety facet N1, Goldberg, 1999), vulnerability under pressure (the IPIP-NEO Vulnerability facet N6) and irritability (the IPIP scale for a construct similar to the even-tempered scale of the Six Factor Personality Questionnaire, which IPIP labels Calmness, scored in reverse). Each source scale has ten statements and was shortened to six. All three belong to neuroticism, the broad trait that describes how easily a person experiences negative emotions under strain.

    You rate each statement from 1 (very inaccurate) to 5 (very accurate). Nine statements are reverse-keyed, so a 1 counts as a 5. Each facet is averaged and converted to 0–100, and the overall score is the average of all 18 answers on the same scale. An overall score of 40 or below is shown as "low", 41–60 as "average" and above 60 as "high" stress sensitivity. These cut-offs are descriptive, not population norms. Because half of the statements point each way, agreeing with everything puts you in the middle, not at the top.

    What it does not do: it does not measure how stressed you are at the moment or how much stress you have had in the past month. It is not a burnout test, it does not screen for anxiety disorders or depression, and it is not a clinical instrument. It describes a fairly stable tendency, which still shifts with age, life events and practice. Like every self-report test, it reflects how you see yourself. If stress affects your sleep, health, work or relationships for weeks, or you feel you cannot cope, see a doctor or a mental health professional. In Estonia, peaasi.ee has reliable information on mental health and on where to find help. In an emergency, call 112 or your local emergency number.

    References: Goldberg, L. R. (1999). A broad-bandwidth, public domain, personality inventory measuring the lower-level facets of several five-factor models. In I. Mervielde et al. (Eds.), Personality Psychology in Europe, 7, 7–28. Goldberg, L. R. et al. (2006). The International Personality Item Pool and the future of public-domain personality measures. Journal of Research in Personality, 40, 84–96. Items: ipip.ori.org.

    Source: 18 IPIP items in three facets: IPIP-NEO Anxiety N1 (6, as worry; Goldberg, 1999), IPIP-NEO Vulnerability N6 (6, as vulnerability under pressure), IPIP scale for a construct similar to 6FPQ Even-tempered [AG2], labelled Calmness by IPIP (6, scored in reverse as irritability) (ipip.ori.org). Licence: public domain.

    This is a self-reflection tool, not a diagnosis or professional advice.

    Frequently asked questions

    Is this the same as a stress level test?

    No. A stress level test asks how stressed you have felt recently, usually over the past month, and the answer changes with your circumstances. This test measures stress sensitivity: how easily you tend to get stressed in general. A calm person can have a very stressful month, and a sensitive person can have a quiet one.

    What is stress sensitivity?

    It is how quickly and how strongly you react to pressure, uncertainty and setbacks. People high in it worry more, feel overwhelmed sooner and get irritable under strain. In personality psychology it is part of neuroticism, the opposite end of emotional stability. Everyone sits somewhere on the scale.

    How can I reduce stress?

    The best-supported steps are simple: regular physical activity, enough sleep at regular times, less caffeine and alcohol, and time with people you trust. Slow breathing with a long out-breath can help calm the body quickly. Writing worries down with a concrete next step, and breaking big tasks into small ones, reduces the feeling of being overwhelmed.

    Can you become less sensitive to stress?

    To some extent, yes. On average, people become more emotionally stable with age, and research shows that personality traits can shift with deliberate effort and therapy. Methods based on cognitive behavioural therapy and regular exercise have the best evidence. Change is usually gradual, over months rather than days.

    Is high stress sensitivity the same as an anxiety disorder?

    No. High stress sensitivity is a normal personality difference. An anxiety disorder means anxiety is so strong or constant that it seriously disrupts daily life for a long time, and only a doctor or psychologist can assess it. High sensitivity can make anxiety problems more likely. That is a reason to look after yourself, not a diagnosis.

    When should I see a doctor about stress?

    When stress has affected your sleep, appetite, work or relationships for several weeks, when you feel constantly tense or low, or when you have physical symptoms such as palpitations or chest pain. Your doctor is a good first contact. In Estonia, peaasi.ee also has information on mental health. If you are thinking about harming yourself, call 112 or your local emergency number.

    Is my result stored?

    No. Your result is worked out at once and we do not store your answers. We do not ask for a name, email or account.

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