Measure you stress level, online stress calculator, how much stress do you have“Stress is an emotional or physical response of the body to a change in its external or internal environment” said Miss Anum Pasha, in a stress management session of CDA Training Academy that was held in Pak-China Friendship center Islamabad in October 2014. Miss Anum Pasha, a clinical psychologist well known for her excellent psychological skills, practices and abilities, further added “In order to manage your stress, the first step is to identify your stressors. Many people have stress in their mind, but they don’t know. First of all, sit down and think what causes you the most stress. Once you identify it, accept it and then decide, what can you do to minimize the negative effects of that stress”.

In order to measure the level of your personal stress level. Amy C. Scholten, developed a Personal stress scale. This is a very useful scale, it will help you to identify your stressors, will help you to accept them and let you know that how much stressed you are!

Interpretation of Stress Score

Now you have got a score by answering the above question. Use the table below to interpret your score.

The minimum score is 25 and maximum score is 250. The lesser the score is, lower the stress will be. Less score is good,25 the best and 250 the worst.

Score Interpretation
25-50 Excellent: Your are managing your stress excellently. You are relaxed, happy and enjoying your life, Keep it up and stay healthy
51-85 Very good: You have a moderate level of stress but you are doing great job of managing it. You are positive about your life. But you may want to improve in few areas.
85-100 Good: You are doing a good job. You have also a moderate level of stress but, you may have some symptoms of stress, such as frustration, occasional headaches and muscle tightness. You should try to do some relaxing exercises, and other stress reduction techniques to feel better. 
101-150 Your stress level is high, you have the symptoms of stress such as frustration, head ache, occasional aggressiveness, sleeplessness, discomfort and your stress has become distress. and it may affect your over all health, relationships and work. You need some changes in your lifestyle to decrease your stress level
151-200 Your stress level is very high. It seems you have a long-term or chronic stress. It seems that you are dissatisfied with your work, relationships or personal matters. You have a high risk of developing chronic stress related disorders. You need immediate action, consult some psychologist to help you. You may also consult a psychiatrist for pharmacological aid.
201-250 This is very very bad. Your stress level is too much high. you are burning out. This much stress may make you ill and very unhealthy. Your social, personal and work related can’t be carried out with such a level of stress. Seek immediate psychological and psychiatric (pharmacological/medical support) support. 

It worth mentioning here, the quote of Head Department of Psychiatry, Capital Hospital Islamabad Pakistan, Dr. Anwar-ul-Haq, who said in a stress management session of CDA Training Academy that people are afraid to go to a psychiatric, they think those people go to a psychiatric who are insane, and the medicines that psychiatrist prescribe use to treat insanity. It is not true, Many stress illness are easily manageable with the help some medication. If psychological support fails and your stress has started to  affect your life and over-all health in a negative manner then you should seek help of a psychiatric for medicinal therapy”.

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