About this stress level self-check
This test is a self-check tool, not a substitute for a medical diagnosis. If the result worries you, or daily life keeps being difficult, talk to a psychiatrist or qualified clinician. 988 Suicide & Crisis Lifeline — call or text 988 (free, 24/7) · 988 Suicide & Crisis Lifeline — call or text 988 (free, 24/7)
PSS-10 stress score
Where the stress comes from
three-dimension burnout check
Never
0
Almost never
1
Sometimes
2
Often
3
Very often
4
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?
In the last month, how often have you felt that things were going your way?
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?
In the last month, how often have you felt that you were on top of things?
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?
Over the past month, how much stress have you felt from your workload, your performance or the demands of your role?
Over the past month, how much stress have you felt from relationships — family, your boss, coworkers, friends?
Over the past month, how much stress have you felt from money — income, spending, debt?
Over the past month, how much stress have you felt from your own health or a family member’s?
Over the past month, how much stress have you felt from uncertainty about your career, retirement or the future?
Over the past month, how much stress have you felt from your everyday environment — housing, commuting, noise, not enough hours in the day?
Over the past month, how often have you woken up already exhausted, without the energy to start the day?
Over the past month, how often have you finished the day completely drained, emotionally and physically?
Over the past month, how often have you felt your interest or enthusiasm for what you do — work, school, running a home — drop sharply?
Over the past month, how often have you felt distant from or skeptical about the meaning and value of what you do?
Over the past month, how often have you felt you weren’t getting the things you needed to do done effectively?
Over the past month, how often have you lost confidence in your own ability or accomplishments?
High stress
Needs active management
Stress has stayed high
Over the past month you have often felt overwhelmed and unable to control your life. Stress held at this level is linked to depression, anxiety, sleep problems, digestive trouble and cardiovascular disease, so alongside managing it yourself it is worth talking to a psychiatrist or therapist.
27 or above · high stress (standard three-band Cohen classification)
Moderate stress
Time to step up self-care
Stress is building to a moderate level
You have clearly been feeling stress over the past month, at or somewhat above the adult average (U.S. norms sit around 15-16). Left alone it tends to climb into the high range, so this is the point to strengthen recovery habits — sleep, exercise, boundaries on your time.
14-26 · moderate stress (standard three-band Cohen classification)
Low stress
In good shape
Stress is staying low
Over the past month you have generally seen your life as manageable and within your control. Stress moves with circumstances, so retake this when something big changes — a new job, a move, a family event, a health issue.
0-13 · low stress (standard three-band Cohen classification)
Work and performance (the job)
Relationships (people)
Money (finances)
Health (the body)
The future (uncertainty)
Environment (daily life)
Exhaustion
Cynicism
Reduced efficacy (Efficacy↓)
Consider professional help
At 27 and above, working with a mental health professional genuinely helps. A psychiatrist or therapist can go through the sources of your stress, your response patterns and the resources you have to cope with. If you need someone to talk to right now, the 988 Suicide & Crisis Lifeline is free and available 24/7 — call or text 988.
Put physical recovery first
Sustained high stress sets off a chain: short sleep, muscle tension, digestive problems, a weakened immune system. Make three things non-negotiable — seven-plus hours of sleep, less caffeine and alcohol, and a 30-minute walk every day.
Separate out your top three stressors
Start with the top three of the six cause areas in your result. Trying to solve everything at once only adds to the load. Begin by sorting what you can actually adjust from what you have to accept.
Lean on the people around you
Tell someone you trust — family, a friend, a colleague — where you actually are. Asking for help isn’t weakness; it’s a condition for recovery. If your employer has an EAP, use it.
Four weeks of recovery habits
Make three things the top priority for the next four weeks: seven hours of sleep, cardio three times a week, regular meals. Locking those in now is what keeps stress from climbing into the high range.
Draw a line between work and life
Set a hard boundary: no work messages or email outside working hours, screens off an hour before bed. Recovery only accumulates if your brain gets fully off-duty time every day.
Check which area it comes from
Take the highest-scoring of the six cause areas in your result and build a concrete plan for that one first. The clearer you are about what is causing the stress, the easier it is to respond.
Retake in 4 weeks
Run the recovery habits for four weeks, then take the same test again. A falling score means you’re on the right track; flat or rising means you need to push harder.
Keep doing what’s working
Your current routine is helping you handle stress. Work out which parts — sleep, exercise, relationships, hobbies — are doing the heavy lifting, so you can defend them when a hard stretch comes.
Build up your reserves
Handling stress works like a balance: what you put in during calm periods is what you can draw on in a crisis. Keep paying into four accounts — sleep, movement, relationships, and activities that mean something to you.
Check again during a hard stretch
Stress can shift fast. When a deadline, a new job, a move or a family event hits, take this again and see how far the number moved.
Watch for it in others
If you see the signs in family or colleagues, point them here. Recognizing it early is the single strongest predictor of recovery.
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Source: Perceived Stress Scale-10 (Cohen S, Kamarck T, Mermelstein R. 1983. J Health Soc Behav 24(4):385-396) | Reliability and validity of the Korean version: Lee JH et al. (2012) Korean J Psychosom Med 20(2):127-134 | The three bands follow the standard Cohen convention. This is a self-check, not a clinical diagnosis.
Source: PSS-10 (Cohen et al. 1983 / Korean version, Lee JH et al. 2012) + a six-area self-check on where stress comes from + six original items mapped to the three burnout dimensions (MBI-GS, Schaufeli et al. 1996). This is a self-check, not a clinical diagnosis.
Choose how much this describes the past month.
/
pts
🧭 Two-factor breakdown
🎯 Six sources of stress
🔥 Burnout: the three dimensions
📋 What to do next
988 Suicide & Crisis Lifeline
Free, confidential, 24/7 — trained crisis counselors
1577-0199
Helplessness
How unpredictable and uncontrollable life feels. Averaged across six items (Q1, 2, 3, 6, 9, 10) — the higher it goes, the more overwhelming things feel.
Self-efficacy
How much you trust your own ability to cope. Based on the raw scores of the four reverse-scored items (Q4, 5, 7, 8) — the higher it goes, the more confident you feel about handling things.
combined burnout score / 100
Burnout overlaps with stress but isn’t the same thing. High exhaustion and cynicism with low efficacy puts you close to burnout. For a detailed read, take the separate burnout self-check (the 19-item CBI).
/
Q
Reverse-scored item
[ Stress level self-check — quick version (PSS-10, 10 items) ]
[ Stress level self-check — full version (22 items) ]
■ PSS-10 total:
→
■ Two-factor breakdown
■ Six sources of stress
■ Biggest source
■ Three burnout dimensions
■ Result
📞
PSS total / 40
PSS-10 (Cohen 1983 / Korean version, Lee 2012)
Stress level quick check
(PSS-10, 10 items)
The standard 10-item version of the Perceived Stress Scale developed by Cohen et al. (1983). The Korean translation was tested for reliability and validity by Lee et al. (2012). It reads how much stress you have perceived over the past month, in about three minutes.
TimeAbout 3 min
Questions10 items
Score range0~40
Risk bands3 levels
✅
0~13
⚠️
14~26
🚨
27~40
Scoring
0/1/2/3/4
🧭 What does it measure?
How unpredictable, uncontrollable and overloaded your life has felt over the past month. An international standard scale built on Cohen’s theory of stress.
🎯 Who is it for?
Any adult 18 or older. The scale has been translated and validated in more than 40 countries; the Korean version (Lee 2012) has a Cronbach’s α of .82.
PSS-10 + six sources + three burnout dimensions
Full stress assessment
(22 items)
A 22-item assessment that adds a six-area analysis of where your stress comes from and a three-dimension burnout check (mapped to the MBI-GS) on top of the PSS-10 score. You see not just how intense the stress is, but where it originates and how close it runs to burnout.
TimeAbout 5-7 min
Questions22 items
Factors3 parts
Result metricsPSS + sources + burnout
🧭
PSS
🎯
Sources
🔥
Burnout
Biggest source
Detected automatically
🧭 PART 1 · PSS-10 (10)
Q1-10: the standard scale for perceived stress over the past month. Three risk bands plus a two-factor breakdown.
🎯 PART 2 · Six sources (6)
Q11-16: which it comes from — work, relationships, money, health, the future or your environment.
🔥 PART 3 · Three burnout dimensions (6)
Q17-22: exhaustion, cynicism and reduced efficacy (mapped to the MBI-GS). Tells burnout apart from stress.
🎙️ Say it, and it is written downLog the hard days by voice7-day free trial after sign-up · on-device speech recognitionSee Spicat →About this stress level self-check
This self-check is based on Perceived Stress Scale-10 (PSS-10) , an international standard scale. The quick screen is the 10 PSS-10 items; the full assessment runs 22 items — the PSS-10, plus a six-area self-check on where stress comes from, plus a three-dimension burnout check mapped to the MBI-GS.
Stress isn’t a personal failing — it’s a physical and emotional response to an imbalance between what is demanded of you and what you have to meet it with. If the result concerns you, talk to a mental health professional. 988 Suicide & Crisis Lifeline — call or text 988 (free, 24/7) · 988 Suicide & Crisis Lifeline
Sources: Cohen S, Kamarck T, Mermelstein R (1983). A global measure of perceived stress. J Health Soc Behav 24(4):385-396 · Lee J, Shin C, Ko Y et al. (2012). Reliability and validity of the Korean version of the Perceived Stress Scale. Korean J Psychosom Med 20(2):127-134 · Schaufeli WB, Leiter MP, Maslach C, Jackson SE (1996). MBI-GS Manual · Three risk bands follow Cohen’s conventional classification. The PSS-10 is free to use for research and education. This is a self-check, not a clinical diagnosis.
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