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Stress

Self Assessment Tool

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CMHA Stress Index Self-Assessment

Stress Check-In: What's Your Stress Index?

Important: This is a Reflection Tool, Not a Diagnosis

This self-assessment is based on the CMHA "Stress Index" questions and is for self-reflection only. The results are not a clinical diagnosis. Only a qualified health professional can provide a diagnosis.

If your results indicate severe stress or if you feel overwhelmed, please reach out to a professional.

If you are in crisis, having thoughts of harming yourself or others, or feel unable to cope, please do not use this tool. Instead, contact 9-8-8 (the Suicide Crisis Helpline) immediately, go to your nearest emergency room, or call 911.

Instructions: For each question, indicate whether this is a behavior you **frequently** engage in.

1. Do you frequently neglect your diet?

2. Do you frequently try to do everything yourself?

3. Do you frequently blow up easily?

4. Do you frequently seek unrealistic goals?

5. Do you frequently fail to see the humour in situations others find funny?

6. Do you frequently act rude?

7. Do you frequently make a 'big deal' of everything?

8. Do you frequently look to other people to make things happen?

9. Do you frequently have difficulty making decisions?

10. Do you frequently complain you are disorganized?

11. Do you frequently avoid people whose ideas are different from your own?

12. Do you frequently keep everything inside?

13. Do you frequently neglect exercise?

14. Do you frequently have few supportive relationships?

15. Do you frequently use sleeping pills and tranquilizers without a doctor's approval?

16. Do you frequently get too little rest?

17. Do you frequently get angry when you are kept waiting?

18. Do you frequently ignore stress symptoms?

19. Do you frequently put things off until later?

20. Do you frequently think there is only one right way to do something?

21. Do you frequently fail to build relaxation time into your day?

22. Do you frequently gossip?

23. Do you frequently race through the day?

24. Do you frequently spend a lot of time complaining about the past?

25. Do you frequently fail to get a break from noise and crowds?

Please answer all 25 questions before seeing your results.

Your Score: (Low Stress)

There are few hassles in your life. Make sure, though, that you are not trying so hard to avoid problems that you shy away from challenges.

Next Step: Continue monitoring your mood and prioritizing self-care.

Your Score: (Good Control)

You've got your life in fairly good control. Work on the choices and habits that could still be causing you some unnecessary stress in your life.

Next Step: Identify which habits you can change to reduce minor stressors and maintain your current healthy balance.

Your Score: (Danger Zone)

You're approaching the danger zone. You may well be suffering stress-related symptoms and your relationships could be strained. Think carefully about choices you've made and take relaxation breaks every day.

Next Step: It's time to **seek support or coaching** to help address the sources of your stress. Stress at this level is not sustainable long-term.

Your Score: (Emergency!)

Emergency! You must stop now, re-think how you are living, change your attitudes, and pay careful attention to diet, exercise, and relaxation.

Next Step: **Prioritize getting professional support immediately.** Please book a consultation with one of our therapists or your primary care physician this week.

Immediate Help & Resources (Canada)

If you need to speak to someone urgently, please use these resources.

  • Crisis Services Canada: Call or text 9-8-8 (Suicide Crisis Helpline)
  • Talk Suicide Canada: 1-833-456-4566
  • ConnexOntario: Call 1-866-531-2600 (for mental health, addiction, and problem gambling services)
  • Emergency Services: Call 911 or go to your nearest hospital emergency department.