Free stress check (PSS-10)
Stress quiz: how stressed am I?
This free stress quiz uses the Perceived Stress Scale (PSS-10), one of the most widely used questionnaires for measuring stress. Answer 10 questions about the last month to get a score from 0 to 40: 0 to 13 is low stress, 14 to 26 is moderate, and 27 to 40 is high. It takes about two minutes, and your answers never leave your browser.
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Question 1 of 10
In the last month, how often have you been upset because of something that happened unexpectedly?
How the stress quiz is scored
Each answer is worth 0 to 4 points, from never (0) to very often (4). Questions 4, 5, 7, and 8 ask about good things, such as feeling confident or on top of things, so they are scored in reverse. Adding up all 10 answers gives a total from 0 to 40, where a higher score means more stress.
For example, answering “Never” to every question scores 16: 0 from the six stress questions and 4 from each of the four reverse-scored ones.
| Score | Stress level | What it suggests |
|---|---|---|
| 0 to 13 | Low stress | Your stress over the last month looks low. Most of the time, life has felt manageable. |
| 14 to 26 | Moderate stress | You have been carrying a moderate amount of stress. This is the most common result, and it is a good moment to build in some relief. |
| 27 to 40 | High stress | Your stress over the last month looks high. Life may have felt unpredictable, out of control, or simply too much. |
The scale has no official cut-offs. These bands are a common way to read the score, and the quiz is a reflection tool, not a diagnosis.
The 10 questions
Each question is answered with never, almost never, sometimes, fairly often, very often.
- In the last month, how often have you been upset because of something that happened unexpectedly?
- In the last month, how often have you felt that you were unable to control the important things in your life?
- In the last month, how often have you felt nervous and “stressed”?
- In the last month, how often have you felt confident about your ability to handle your personal problems? (reverse-scored)
- In the last month, how often have you felt that things were going your way? (reverse-scored)
- In the last month, how often have you found that you could not cope with all the things that you had to do?
- In the last month, how often have you been able to control irritations in your life? (reverse-scored)
- In the last month, how often have you felt that you were on top of things? (reverse-scored)
- In the last month, how often have you been angered because of things that were outside of your control?
- In the last month, how often have you felt difficulties were piling up so high that you could not overcome them?
What to do with your score
Whatever your score, small daily habits lower stress over time. A few minutes of slow breathing, regular sleep, movement, and time with people you trust all help. Our sleep calculator and feelings wheel are good places to start.
- Calm down fast with the physiological sigh →Two breaths in and one long breath out, paced by the free breathing timer.
- Browse the stress relief guides →Short practices for tense moments, from breathing to gentle yoga.
- Explore the Anxiety Regulation Program →A six-week program to help end the anxiety loop.
Talk with a doctor or counselor if stress lasts for weeks, gets in the way of sleep, work, school, or relationships, or comes with panic, low mood, or thoughts of harming yourself.
Frequently asked questions
What is the Perceived Stress Scale (PSS-10)?
The Perceived Stress Scale is a questionnaire developed by psychologist Sheldon Cohen and colleagues in 1983. It measures how unpredictable, uncontrollable, and overloaded your life has felt over the last month. The 10-question version, the PSS-10, is the one most often used today.
What is a good score on the stress quiz?
Lower means less stress. Scores of 0 to 13 are usually read as low, 14 to 26 as moderate, and 27 to 40 as high. These bands are a common way to read the score rather than official cut-offs, because the scale was designed to compare stress levels, not to diagnose.
Why does answering "Never" to every question give a score of 16?
Four of the questions (4, 5, 7, and 8) ask about good things, like feeling on top of things, so they are scored in reverse. Answering "Never" to those adds 4 points each, which makes 16: a moderate stress result.
Is this stress quiz a diagnosis?
No. The quiz shows how stressed you have felt, but it can't diagnose anxiety, depression, or any other condition. If stress is affecting your sleep, work, school, or relationships, talk with a doctor or counselor.
Are my answers saved?
No. The quiz is scored in your browser. Your answers and score aren't saved or sent anywhere, and they are gone when you leave or refresh the page.
How often should I take the stress quiz?
The questions ask about the last month, so taking it once a month is enough to see how your stress changes over time.
Can teens take the stress quiz?
Teens can use it to think about how the last month has felt. If you're under 18 and stress feels like too much, talk to a parent, teacher, school counselor, or another adult you trust.
Sources
- Cohen S, Kamarck T, Mermelstein R. A global measure of perceived stress. Journal of Health and Social Behavior, 1983
- Lee EH. Review of the psychometric evidence of the Perceived Stress Scale. Asian Nursing Research, 2012