Stress Level Quiz
How stressed are you really? Ten questions from the Perceived Stress Scale (PSS-10), a widely used research questionnaire. It takes about 2 minutes and asks about the last month.
*This tool is for informational purposes only and is not a clinical diagnosis.
About This Quiz
The ten questions are the Perceived Stress Scale (PSS-10), developed by psychologist Sheldon Cohen and colleagues (Cohen, Kamarck & Mermelstein, 1983). It is one of the most widely used questionnaires in stress research. It asks how unpredictable, uncontrollable and overloaded your life has felt in the last month. It measures how stressed you feel, not what is causing it.
How your score is worked out
Each answer scores 0 (never) to 4 (very often). Four questions are worded positively: feeling confident, things going your way, controlling irritations and being on top of things. Those are scored in reverse, so “very often” counts as 0. The ten scores are added up, giving a total from 0 to 40.
What do the scores mean?
- 0–13: Low stress. You are coping well with what life is asking of you right now.
- 14–26: Moderate stress. The most common range. Stress is noticeable and worth acting on before it builds.
- 27–40: High stress. Life feels overloaded much of the time. It is a good idea to talk to someone you trust or your doctor, especially if it has lasted several weeks.
These bands are a common rule of thumb, not official clinical cut-offs. The PSS is meant for comparing how you feel over time, so retaking it in a month after making changes is a good way to use it.
What this quiz cannot tell you
A high stress score is not a diagnosis of anxiety or depression, and a low score does not rule them out. If you have felt low or hopeless most days for two weeks or more, lost interest in things you used to enjoy, or have panic attacks or trouble functioning at home or work, please speak to your doctor. They can use proper screening questionnaires and discuss support and treatment.
Small steps that help
- Protect sleep: a fixed wake-up time and a screen-free last half hour. If your mind races at night, try the steps in how to calm an overactive mind at night.
- Move every day: even a brisk 10–20 minute walk can lift mood and ease tension.
- Slow your breathing: breathe in for 4 counts and out for 6–8, for a few minutes, when you notice stress building.
- Lighten the load: write down everything on your mind, pick the next three small tasks, and say no to one new commitment this week.
- Talk to someone: a friend, family member, faith leader or counselor. Sharing it usually makes it feel more manageable.
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