Instruction. Read the question and choose the most appropriate answer.

How often do unexpected troubles throw you off balance?

How often do you feel like the most important things in your life are out of your control?

Never - 0. Almost never - 1. Sometimes - 2. Quite often - 3. Very often - 4.

How often do you feel "nervous", depressed?

Never - 0. Almost never - 1. Sometimes - 2. Quite often - 3. Very often - 4.

How often do you feel confident in your ability to deal with your personal problems?

How often do you feel like things are going exactly the way you want them to? Never - 4. Almost never - 3. Sometimes - 2. Quite often - 1. Very often - 0.

How often can you control irritation?

Never - 4. Almost never - 3. Sometimes - 2. Quite often - 1. Very often - 0.

How often do you feel like you can't handle what's asked of you?

Never - 0. Almost never - 1. Sometimes - 2. Quite often - 3. Very often - 4.

Do you often feel like you are succeeding?

Never - 4. Almost never - 3. Sometimes - 2. Quite often - 1. Very often - 0.

How often do you get angry about things you can't control?

Never - 0. Almost never - 1. Sometimes - 2. Quite often - 3. Very often - 4.

Do you often think that so many difficulties have accumulated that they cannot be overcome?

Never - 0. Almost never - 1. Sometimes - 2. Quite often - 3. Very often - 4.

Interpretation of test results. Processing of the results is carried out by calculating the sum of points scored by the examinees for all questions of the test. Stress resistance is determined by

table 3.7. given below based on the number of points scored by the subjects and their age.

Table 3.7. Stress resistance assessment

stress tolerance
Satisfactorily
Very bad

Personal stress test28

Below is a test that allows you to get an assessment of your level of stress resistance. You will get the more objective the result, the more sincere your answers are. Circle the appropriate option for each statement (if there are no forms on the sheets, a point is given next to the question number).

Table 3.8.

Statements	rarely	sometimes	often
1. I think that I am underestimated in the team.
2. I try to work, study, even if I am not very healthy.
3. I care about the quality of my work
4. I happen to be aggressive
5. I can't stand criticism.
6. I get irritable
7. I try to be a leader where possible.
8. I am considered a persistent and assertive person.
9. I suffer from insomnia
10. I can fight back my enemies
11. I emotionally and painfully experience trouble.
12. I don't have enough time to rest.
13. I have conflict situations

28 Psychology of personality” Comp. N.V. Kirsheva, N.V. Ryabchikova. - M., Helikon, 1995

The end of the table. 3.8.

Statements	rarely	sometimes	often
14. I lack the power to fulfill myself.
15. I don't have enough time to do what I love.
16. I do everything quickly.
17. I am afraid that I will not go to college.
18. I act in the heat of the moment, and then I worry about my deeds and actions.

Table 3.9.

Personal stress test

Total points	Level your resilience and
	1 - very low
	2 - low
	3 - below average
	4 - slightly below average
	5 - medium
	6 - slightly above average
	7 - above average
	8 - high
	9 - very high

The less (total number) points you scored, the higher your stress resistance, and vice versa. If you have the 1st and even the 2nd level of stress resistance, then you need to radically change your lifestyle.

Hello dear blog readers!

I continue the theme of stress, started in the previous article. This time I invite you to take a simple stress test to determine how susceptible you are to external stimuli, it will only take you a couple of minutes. I took this test from the book by Sergey Klyuchnikov “Keep stress in your fist. How to take advantage of stressful situations.

It is the body's natural response to a threat. Thanks to this property, a person is able to almost instantly mobilize his resources for the purpose of defense or attack.

In order to find out whether you have stress or not, I suggest taking a piece of paper and a pen. Answer the following questions. Answer quickly, as it is, be honest with yourself! There are no right or wrong answers. There are only YOUR answers.

For each question you can answer:

• "Yes" or put "+" if you have this and very often;
• "No" or "-" if you don't have one at all;
• "Sometimes" or "0" if sometimes, not often, but it happens.

Test "Are you stressed"

1. Do you often feel tired?
2. Do you feel a deterioration in your ability to concentrate?
3. Do you notice that your memory has become worse?
4. Do you have a tendency to insomnia?
5. Do you often suffer from pain in the spine?
6. Do you have severe headaches?
7. Do you have appetite problems?
8. Do you notice that rest does not give the expected result?
9. Are you bored at work?
10. Are you easily pissed off?
11. Do you notice a tendency to over-fuss?
12. Do you often feel like drinking alcohol? Just like that without a holiday, without a reason.
13. How often do you smoke?
14. Do you find it difficult to complete a thought?
15. How often do you stop liking yourself?
16. Do you often feel anxious for no apparent reason?
17. How often do you not want to see anyone at all?

Results processing

Calculate your score:

• For the answer "Yes" or "+" 2 points;
• For the answer "Sometimes" or "0" 1 point;
• For the answer "No" or "-" 0 points.

From 0 to 5 points. Most likely, you took the test superficially, not seriously, because such resistance to stress is unlikely. It is possible that you came to this blog to read.

From 0 to 10 points. You can be envied! You are incredibly stress resistant. In unforeseen, dangerous situations, you are calm and reasonable. This is rare. You should be an example!!!

From 10 to 25 points. Stress annoys you, but it doesn't create any particular problems. The stress level is average. This means that getting rid of them will not be too difficult for you.

From 25 to 34 points. The stress level is high! You should seriously think about the consequences! If you do not exaggerate, then the consequences are not far off. Don't neglect your health! You need to urgently change your life!

What to do? A bit of theory

So, the test is passed, the results are known. If you scored more than 25 points, then do not worry - you are not alone, this is observed in so many people. Some do not even suspect that they have become victims of this destructive process, have been living with such a “diagnosis” for many years, and maybe decades, and will not understand what they are suffering from. But, and you, dear readers, know and have probably already thought about how to get rid of the consequences of modern stress. Yes, from the consequences!

Not the stress itself is dangerous, but its consequences

Why consequences? I'll try to explain. A long time ago, a hundred years ago, a person faced with danger, irritation, an unpleasant surprise experienced a special feeling, an instant mobilization of almost all systems of his body. In this state, the pulse increased sharply, blood pressure increased, adrenaline was released into the blood, several hundred more physiological changes occurred. The process of mobilization is controlled by the so-called "reptilian brain", the task of which is not to think, but to ensure the survival of the organism.

Canadian psychophysiologist Hans Selye called this state stress. In this form, stress helped a person to either attack the danger or run away from it. In any case, somehow escape. The resulting tension and the released energy made it possible to multiply the forces. The danger was overcome, the energy was wasted, the tension subsided, and the body passed into its normal state. The reptilian brain filmed the general mobilization.

As time went. Civilization developed, but the protective mechanism remained and is still working. Only its effect on the human body has changed. Now, with external irritation or danger, pressure still rises, adrenaline is released into the blood, the pulse quickens, muscles tense up - a person experiences natural stress. And what is happening now? Modern etiquette, good manners, upbringing, as well as labor, moral, administrative and criminal codes do not allow to attack, beat and run away. In some cases, running away is stupid and funny.

As a result, the body was raised, mobilized, tensed, and energy was released. And nothing happened! There was no physical release. Muscle tension and increased adrenaline remained in the body. And the reptilian brain demands action, it thinks that the danger has not yet been eliminated and does not give a command to “remove” the protection. This state can continue for a long time. The body wastes its resources on defense against a past threat. Hence, there is an incomprehensible fatigue. Muscle overstrain leads to clamping of blood vessels, disrupting the normal nutrition of tissues, and this can cause some diseases; pinched nerves lead to pain.

A person reacts nervously to a fallen attack, with which he physically cannot do anything. In ancient times, such a misfortune would have been hit a couple of times with a club and that was the end of it. All steam released! But in our time, no, it is impossible: the law and the moral foundations of society do not allow. So you just have to be indignant and complain about fate. Anger, worries, resentments accumulate and over time lead to low self-esteem, feelings of inferiority, dissatisfaction with life, and chronic diseases. That's how stress turned from a protector into a destroyer.

What to do with it? The answer is simple: do not accumulate in yourself excessive emotional overstrain, worries, anger, irritation. Try to get rid of this "good" as soon as possible. There are a lot of ways. You can read about some of them in my article 66 . But reading is not enough - you need to put it into practice every day, only then will the result be.

findings

1. Knowing the main signs of stress will allow you to quickly recognize it and take action. The main signs of stress, regardless of its cause, are:

• Constant fatigue;
• Insomnia;
• Lack of time;
• inability to concentrate;
• Inability to make a decision;
• poor or excessive appetite;
• Increased irritability;
• dissatisfaction with oneself;
• Self disrespect;
• Pain in the back, in the spine;
• Headaches, dizziness;
• Pressure surges;
• Nervous tic;
• Speech difficulties;
• indigestion;
• Feeling of helplessness, hopelessness;
• Unreasonable fear, anxiety;
• Abuse of smoking, alcohol;
• Loss of interest in your appearance;
• Sexual disorders.

2. As you can see, stress can disable all physiological systems of a person. The body cannot be constantly in a state of anxiety and tension. Stress is the mobilization of almost all resources. It can cause not only a new disease, but also an exacerbation of existing diseases. By affecting the work of all body systems, stress changes your whole life for the worse.

High level of regulation in stressful situations.

You are characterized by a restrained behavior in stressful circumstances and a good skill in managing your own emotions. You easily manage to mobilize the resources of the body to overcome the situation that has arisen. You are not annoyed by trifles, and in a conflict situation you are able to figure out what is your fault in the deterioration of relations or failure, and what is the responsibility of another person. As a rule, a good night's rest is enough for you to feel cheerful throughout the working day.

Moderate level of regulation in stressful situations.

You are not always able to adequately respond to stressful circumstances. Usually you maintain self-control, but it happens that minor events upset your emotional balance, and you cannot control your emotions. Often you do not feel sufficiently alert, and by the middle of the day fatigue can accumulate, it becomes more difficult to concentrate and perform official duties.

Perhaps your condition is due to overwork - in this case, it is important for you to take more time to rest and recover.

If the decrease in the level of self-regulation under stress is not associated with an objective deterioration in health, then you are advised to develop effective techniques for controlling emotional responses.

Perhaps the overreaction to the situation is due to your personal characteristics. Then you need the help of a psychologist or psychotherapist, because the constant neuropsychic stress that you are in interferes with you professionally, in interaction with loved ones and provokes the emergence of conflict situations.

In addition, a lack of self-regulation under stressful conditions can lead to health problems over time.

But it is possible that a decrease in the ability to self-regulate under stress is a manifestation of a mental illness (for example: depression, anxiety-phobic, obsessive-compulsive or post-traumatic disorder, organic brain damage, epilepsy, etc.).

Poor regulation in stressful situations

You often lose self-control in a stressful situation, you fail to control yourself and manage your emotions. In case of failure, quarrel or conflict, you often suffer from feelings of guilt. Your self-esteem has been on the decline lately.

You, as a rule, feel overtired and exhausted, you feel that the usual activities are more difficult, there is a decline in the volitional sphere, difficulties with concentration and decision-making. You are hindered by emotional instability, anxiety and tension.

You should work out your own emotional reactions to stress factors, since they may be due to characteristic features. Most likely, to improve self-control skills, consultation and help of a psychologist or psychotherapist is required, because prolonged neuropsychic stress and the negative emotions that you experience make it difficult to perform professional duties, provoke conflicts with loved ones and colleagues, increase loneliness, and over time can lead to health problems.

It should be noted that these manifestations can be early symptoms of neurotic disorders (in particular: depression, anxiety-phobic, obsessive-compulsive or post-traumatic disorder, organic brain damage, epilepsy, etc.). In this case, you urgently need medical attention.

To diagnose your condition.

Usatov Ivan Alexandrovich, 3rd year student, major of study 37.03.01 "Psychology", FSBEI HPE "Amur State University", Blagoveshchensk [email protected]

Annotation. The article contains the author's methodology for determining the level of stress resistance of a person, provides information on the standardization of the methodology. Key words: psychology, stress resistance, stress resistance resources, author's methodology.

In the modern world, the problem of maintaining mental health and the formation of stress resistance in people is very relevant, because stress resistance allows you to maintain optimal performance and efficiency, as well as mental state in stressful situations. Analyzing diagnostic methods on the issue of stress resistance, we can conclude that today a comprehensive a technique that allows you to comprehensively assess stress resistance as a personality quality, they only allow you to diagnose problematic aspects, evaluate the components (resources, factors) of stress resistance. For this purpose, an author's method was developed to determine the level of stress resistance of a person. The technique can be applied to respondents over 18 years of age, there are no other restrictions on the use of the technique. In this technique, stress resistance is understood as an integral psychological property of a person as an individual, personality and subject of activity, which provides internal psychophysiological homeostasis and optimizes the impact with external emotional conditions of life. Accordingly, stress resistance can be considered as a property that affects the result of activity, and as a characteristic that ensures the constancy of a person as a system. Stress resistance is considered as a personality quality, consisting of a combination of the following components: A) psychophysiological (properties, type of nervous system), B) emotional component emotional experience of the individual, accumulated in the process of overcoming the negative influences of extreme situations, C) motivational (the strength of motives determines emotional stability. The same person can show a different degree depending on what motives encourage him to be active. By changing motivation, you can increase ( or reduce) emotional stability); solving certain tasks, E) the intellectual component of assessment, forecasting, decision-making on methods of action. The methodology takes into account the resources (factors) of stress resistance, which ensure the ability to effectively cope with stressful effects. According to L.A. Kitaev Smyk, the factors that determine stress resistance can be divided into several groups: 1. Biological features: A) Congenital features of the body and early childhood experience. According to psychogenetic studies, people's reactions to certain environmental factors are 30-40% determined by genes received from parents, and 60-70% depend on upbringing, life experience, training, acquired skills, development of conditioned reflexes in this way, some people are initially more are predisposed to stress, while others are resistant to it. B) The type of higher nervous activity of a person. The type of human higher nervous activity reflects the strength and dynamics of nervous processes in the brain and is little subject to any changes. C) Age and gender characteristics in the manifestation of stress resistance and coping strategies. The same event in different people can cause a sharp opposition, give rise to negative feelings or go almost unnoticed. 2. Personal features: A) Tendency to anger. People prone to anger, hostility, irritability are more prone to stress, and open, friendly people with a sense of humor, on the contrary. B) Locus of control. Locus of control measures how effectively a person can control or own the environment. The concept of locus of control was developed by the American psychologist J. Rotter. B) Anxiety. This is the tendency of an individual to experience anxiety, characterized by a low threshold for the occurrence of an anxiety reaction; one of the main parameters of individual differences. D) Self-esteem. Self-esteem refers to the fundamental formations of personality. It largely determines her activity, attitude towards herself and other people. Self-esteem can be high and low, differ in the degree of stability, independence, criticality. D) Orientation of a person, his attitudes and values. In situations that cause the occurrence of mental stress, the motivation to achieve success has an effect on the individual that is opposite to anxiety. 3. Factors of the social environment: A) Social conditions and working conditions. Social conditions and working conditions, that is, social changes; increased responsibility for work; significant predominance of intellectual labor; constant lack of time; chronic fatigue; violation of the regime of work and rest; a drop in personal prestige; lack of elements of creativity in the work; long waits in the course of work; night shifts and lack of free time to meet personal needs; irrational and balanced nutrition; smoking and regular alcohol consumption). B) the immediate social environment. The family is of great importance for the development of the individual, the achievement of social maturity. Family education determines the lifestyle of children for their entire future life, the style of relationships in their own families. It lays an attentive or neglectful attitude to the issues of mental self-regulation, healthy lifestyle skills, and the ability to establish constructive interpersonal relationships. 4. Cognitive factors: A) The level of sensitivity. Sensitivity depends on the sensitivity of the receptors; type of higher nervous activity; ease of formation of conditioned reflex (associative) connections in the cerebral cortex; increase or decrease in sensitivity in the process of individual experience; the presence of skills to consciously increase or decrease sensitivity through training. B) The ability to analyze one's state and environmental factors. The ability to implement one or another type of adaptation to a stressful situation depends not only on motives and goals, personality traits, mental state, but also on what stressor affects, what is its strength, in what situation the person is included. A person has the ability to choose in response, activity, behavior, but the degree of freedom of choice is limited by the characteristics of a stressful situation. Thus, the technique takes into account all of the listed components.

“Test to determine the level of stress resistance of a person” Instruction: “You need to answer the questions based on how often these statements are typical for you. You should answer all the points, even if this statement does not apply to you at all. Please tick the appropriate box for each statement. Try not to think for a long time about the choice of the answer.” Table 1 Stimulus material of the technique No. Statement Often / strongly Rarely / sometimes No / never 1 I lose my mental balance if others are oppressed by something.

2 I can't stand criticism.

3I care about the quality of my work.

4 I suffer from insomnia.

5I think people underestimate me.

6 I get irritated over trifles.

7I try to be first in everything.

8I am aggressive.

9I don't have enough free time.

10I am painfully experiencing troubles.

11 I have conflict situations.

12I do what I love, I visit exhibitions, concerts, museums.

13Thoughts about the work ahead do not give me rest.

14 I can't concentrate.

15I laugh.

16I feel helpless.

17 Unexpected events drive me crazy.

18I feel inner turmoil.

19I'm nervous.

20I meet friends, acquaintances.

21I feel weak all over my body.

22It's hard for me to hide my irritation.

23I take other people's problems to heart.

24I go in for sports.

25I am quite happy.

26I plan my life.

27I am overcome with fears.

28I drink more than 4 cups of coffee/tea a day.

29Sometimes I tell lies.

30I feel insecure about myself.

31It seems to me that so many difficulties have accumulated that they cannot be overcome.

32I make new acquaintances.

33I muster my "will into a fist" to get the job done.

34I have headaches.

35I don't eat properly.

36I am satisfied.

37I look positively into the future.

38I'm afraid of change.

Data processing. Before processing the results, the number of points scored on the lie scale is calculated. The lie scale is the answer "never / no" to questions: 11, 15, 20, 26, 29. Each match with the lie scale is estimated at 1 point. If more than 3 points are scored on the lie scale, the diagnostic results are unreliable. This indicates the phenomenon of social desirability, that is, the desire to appear somewhat better in the eyes of others and give answers that would be more desirable in terms of the norms, rules and values ​​of society. You should re-test after a while.

Further processing is carried out in accordance with the key, the total number of points scored in the test is calculated. Table 2 "Key" to the test for determining the level of personality stress resistance

No. Affirmation Often/Strongly Rarely/Sometimes No/Never1 I lose my mental balance if others are oppressed in some way.2102I do not tolerate criticism in my address. 2107 I try to be the first in everything. 0128 I am aggressive. 2109 I don't have enough free time.

12 I do what I love, I visit exhibitions, concerts, museums.

16 I feel helpless. 21017 Unexpected events drive me crazy. 21018 I feel inner anxiety.

21 I feel weak all over my body. 21022 I find it hard to hide my irritation. 21023 I take other people's problems to heart.

27 I have fears.21028 I drink more than 4 cups of coffee/tea a day.

30I feel insecure about myself.21031I feel like there are so many difficulties that I can't overcome them.21032I make new friends.01233I muster my will to get the job done.21034I have headaches.21035I don't eat properly.21036I am satisfied.01237I I look positively into the future.01238I am afraid of change.210Interpretation of results.Interpretation of results is carried out in accordance with the number of points scored.If you score 0 11 points, you have a high level of stress tolerance. You clearly define goals and ways to achieve them, you know how and strive to rationally allocate time, you can work for a long time with great effort. Surprises, as a rule, do not unsettle you. The range of your interests is quite wide. If you scored 12 23 points, your level of stress tolerance is above average. You are self-confident, perceive strong shocks as a lesson in life and turn on the mechanisms of self-esteem and significance, you know how to show your strengths and quickly restore your mental state. If you scored 24 44 points, you have an average level of stress resistance. Your level of stress resistance corresponds to the extent of the busy life of an active person. Situations have a significant impact on your life, and you don't resist them very much. Stress resistance decreases with the increase in stressful situations in your life. If you scored 45 56 points, your level of stress resistance is below average. You have chain reactions of physical and mental disorders, and you are forced to spend part of your resources on combating the negative psychological states that arise in the process of stress. You should start using stress coping exercises in your daily life as soon as possible. If you scored more than 57 points, you have a low level of stress tolerance. You are very vulnerable to stress, very sensitive to stress, so you are forced to spend most of your resources on dealing with stress. You are characterized by the desire to compete, to achieve a goal, usually you are not satisfied with yourself and the circumstances and begin to rush towards a new goal. You often show aggressiveness, impatience, detachment. You should take some targeted action against the stress that overcomes you in order to regain your calmness, confidence, performance.

Information about the standardization of the methodology. The standardization of the methodology was carried out on 50 subjects: 28 women aged 18-56 years; 22 men aged 19 53 years. The professional and territorial affiliation of the subjects was not taken into account. Research procedure: the subjects had to answer all the questions of the test, then calculate the results, and then determine the level of stress resistance. The first study was conducted on 11/11/2015, the 2nd study (retest) was conducted on 12/3/2015, diagnostics according to the method "Perceptual assessment of the type of stress resistance" was carried out on 11/16/2015. The results obtained by this method do not differ from the normal distribution law (since according to the Kolmogorov Smirnov Lilliefors criterion, K S = 0.08; p
it is a non-parametric method that is used to statistically study the relationship between phenomena. In this case, the actual degree of parallelism between the two quantitative series of the studied characteristics is determined and the closeness of the established relationship is assessed using a quantitatively expressed coefficient. Hypotheses: H0: The correlation between the methods is not statistically significant. H1: The correlation between the methods is statistically significant. The results obtained: rs = 0.665, rcr (p ≤ 0.05) = 0.27, rcr (p ≤ 0.01) = 0.35. stress resistance” is statistically significant, the relationship is direct and moderate. Thus, the data obtained show that the developed test measures the same area, the same phenomenon as the reference method. This testifies to the theoretical validity of the methodology, that is, the "Test to determine the level of personality stress resistance" has constructive validity. To test the reliability of the measuring instrument, the retest reliability method was used. On December 3, 2015, 3 weeks after the first study (November 11, 2015), the subjects were presented with the same test under the same conditions as the initial one. To establish a correlation between the data, the statistical method of Spearman's rank correlation coefficient was used. Hypotheses: H0: There is no correlation between presentations 1 and 2. H1: There is a correlation between presentations 1 and 2. Results: rs= 0.978, rcr (p ≤ 0.05) = 0.27, rcr (p ≤ 0.01) = 0.35. Since rs rcr we accept the H1 hypothesis, there is a correlation between the first and second presentation of the test to determine the level of personality stress resistance, it is statistically significant, it is direct and very close. Thus, the data obtained show that the developed test has high reliability , which indicates the stability of the trait under study. Summarizing the above, we can conclude that the developed methodology "Test for determining the level of personality stress resistance" has sufficient validity and reliability for use in professional activities, both for group and individual use in order to determine the level of stress resistance of the individual, and can be used as a professional diagnostic tool on par with other methods.

Links to sources 1. Dictionary of psychological / ed. ed. Petrovsky M.G., Yaroshevsky P.N. 3rd ed. RnD.: Phoenix, 1999. 512 p. 2. Katunin, A.P. Stress resistance as a psychological phenomenon / A.P. Katunin // Young scientist. 2012. No. 9. P. 243246.3. Kitaev Smyk, L.A. Psychology of stress. Psychological anthropology of stress / L.A. KitaevSmyk. M.: Academic Project, 2009. 943 p.4. Shcherbatykh, Yu.V. Psychology of stress and methods of correction / Yu.V. Shcherbatykh. St. Petersburg: Peter, 2006. 256 p.5. Meshcheryakov, B.G. Psychological Dictionary / B.G. Meshcheryakov, V.P. Zinchenko. M.: Slovo, 2002. S. 88 89.6. Mileryan, E.A. Discussion and theoretical generalization of experimental materials / E.A. Mileryan // Labor Psychology. M.: MercuryPress, 2000.

P. 15 54.7. Chovdyrova, G.S. Problems of stress, psychic maladaptation and increasing the stress resistance of a person in conditions of social isolation / G.S. Chovdyrov. Tyumen: Tyumen Library, 2005. 287 p. 8. Kitaev Smyk, L.A. UK. op. 9. Dictionary of psychological / under the general. ed. Petrovsky M.G., Yaroshevsky P.N. UK.op.10.Vasilyuk, F.E. Psychology of experience / F.E. Vasilyuk. M., 1984. 200 p. 11. Kitaev Smyk, L.A. UK. op.12. Sirotin, O.A. Emotional stability / O.A. Sirotin. M., 1972. 11 p.13. Selye, G. Stress without distress / G. Selye. M .: Book on demand, 2012. 66 p.14. Dictionary of psychological / ed. ed. Petrovsky M.G., Yaroshevsky P.N. UK. op.15. Kulikov, L.V. Psychological stability of personality / L.V. Kulikov // Psychohygiene of personality: issues of psychological stability and psychoprophylaxis. St. Petersburg: Piter, 2004. S. 87 115.

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stress tests

Stress tests:

1. Test for stress resistance

2. Study stress analysis

3. Do you know how to be happy?

4. Boston test for stress resistance

5. Test of self-assessment of stress tolerance by S. Cohen and G. Willianson

Test #1. Stress test

1. Try to determine how much you feel about the following events. Rate each event on a 10-point system, putting any number from “1” (it doesn’t hurt at all) to “10” (very disturbing and annoying):

1.1 High prices (for transport, food, clothing) _____

1.2 Sudden bad weather, rain, snow _______

1.3 The car that splashed mud on you _____________

1.4 Strict, unfair boss (teacher, parent) ______

1.5 Government, deputies, administration _______

2. Mark on a 10-point system which of the following qualities are inherent in you (10 points - if this property is very pronounced in you, 1 - if it is absent).

2.1 Overly serious attitude to life, study, work _________

2.2 Shyness, timidity, shyness _______

2.3 Fear of the future, thoughts about possible troubles and problems ________

2.4 Poor, restless sleep __________

2.5 Pessimism, the tendency to notice in life mostly negative traits _______

3. How do your stresses manifest themselves on your health (evaluate the signs on a 10-point scale):

3.1 Palpitations, pain in the heart _________

3.2 Difficulty breathing _______

3.3 Problems with the gastrointestinal tract ________

3.5 Headaches, fatigue _______

4. How typical is the use of the following stress relief techniques for you (mark on a 10 point system, where “1” is not typical at all, and “10” - I almost always use it).

4.1 Alcohol ______

4.2 Cigarettes ______

4.3 TV ______

4.4 Delicious food _____

4.5 Aggression (to throw out evil on another person) ____

5. How typical is the use of the following stress relief techniques for you (mark on a 10 point system, where “1” is not typical at all, and “10” - I almost always use it)

5.1 Sleep, rest, change of activity ______

5.2 Communication with friends or loved one _____

5.3 Physical activity (running, swimming, football, rollerblading, skiing, etc.) ____

5.4 Analysis of your actions, search for other options ____

5.5 Changing your behavior in this situation______

6. How has your constant stress level changed over the past three years? (check V ).

20 -10 0 +10 +20

Calculation of results:

In fact, this stress evaluates the level of stress sensitivity - an indicator that is the opposite of stress resistance. Therefore, the higher the performance of this test, the lower the person's stress sensitivity.

Sum the results on the first 4 scales. You will receive an amount that will vary from 20 to 200 points. This is a basic indicator of stress sensitivity. The value of this indicator in the range from 70 to 100 points can be considered satisfactory.

Then the indicator of dynamic sensitivity to stress is calculated. To do this, the sum of the results for item 5 is subtracted from the base result (it shows the ability to resist stress with the help of adequate behavior).

Then, the indicator of the 6th point (with + or -) is added to the result obtained, depending on the choice of the subject. If stress has bothered a person less lately, then the result will be negative and the final result will decrease, and if stress increases, then the final indicator of stress sensitivity will increase.

Average test results:

Interpretation on individual scales:

The first scale determines an increased reaction to circumstances that we cannot influence. Average scores are from 15 to 30 points.

The second scale shows the tendency to over-complicate things, which can lead to stress. Average scores are from 14 to 25 points.

The third scale is predisposition to psychosomatic diseases. Average scores are from 12 to 28 points.

The fourth scale defines destructive ways of coping with stress. Average scores are from 10 to 22 points.

The fifth scale - determines constructive ways to overcome stress. Average scores are from 23 to 35 points.

Test #2 Test for study stress .

1.1 Strict teachers _____________ points

1.3 Lack of textbooks ______________

1.4 Obscure, boring textbooks _____

1.5 Living away from parents (for out-of-town students)

1.6 Inability to properly manage limited finances ___________

1.7 Inability to properly organize your daily routine ________

1.8 Irregular meals _____________

1.9 Problems living together with other students _________

1.10 Conflict in the group __________

1.11 Taking studies too seriously _________

1.12 Unwillingness to study or disappointment in the profession ______

1.13 Shyness, shyness ________

1.14 Fear of the future _______

1.15 Problems in personal life _______

1.16 Other (write what exactly) _________________________________

2. How has your constant stress level changed over the past three months of study? (check V ).

3. What is your stress associated with studying? (evaluate the signs on a 10-point scale):

3.1 Feeling helpless, unable to cope with problems ______ points

3.2 Inability to get rid of extraneous thoughts __________

3.3 Increased distractibility, poor concentration _______

3.4 Irritability, touchiness _________

3.5 Bad mood, depression ___________

3.6 Fear, anxiety _________

3.7 Loss of confidence, decreased self-esteem

3.8 Hurry, feeling of constant lack of time _________

3.9 Poor sleep ________

3.10 Violation of social contacts, problems in communication _______

3.11 Palpitations, pain in the heart _________

3.12 Difficulty breathing _______

3.13 Gastrointestinal problems ________

3.15 Headaches

3.16 Low performance, increased fatigue _______

4. What stress relief techniques do you practice? (check V )

Alcohol,

Cigarettes,

drugs,

TV set,

Tasty food,

Break from work or study

Communication with friends or a loved one,

Support or advice from parents

Walks in the open air,

Hobby ………………………………………… ………..……..

Physical activity ……………….………………………

Other ……………………………….. ………………………….

5. How much do you worry before exams (rate on a 10 point system):

points

6. What signs of exam stress have you noted in yourself? (check V )

6.1 Palpitations ______

6.2 Dry mouth _________

6.3 Difficulty breathing ______

6.4 Stiffness, muscle trembling ______

6.5 Headaches or other pains _______

6.6 Other (write what) _____________________________________________________________

______________________________________________________________________________

7. How do you deal with pre-exam anxiety?

7.1___________________________________________________

7.2 ____________________________________________________

7.3____________________________________________________

Brief information about yourself:

Name _______________ Gender _______ Age (years) _____ Course __________ Faculty __________

Test results

(according to the analysis of students of 1-3 courses in the humanities)

									1.9.	1.10	1.11	1.12	1.13	1.14	1.15
Wed	4.8	3.4	4.1	5.0	5.0	3.4	3.6	3.6	2.7	3.1	3.8	2.5	3.3	3.6	5.3
	3.1	3.2	3.3	3.4	3.5		3.7	3.8	3.9	3.10	3.11	3.12	3.13	3.14	3.15	3.16
Wed	4.0	4.7	3.8	3.5	4.4	3.8	2.9	4.5	3.9	2.6	2.6	2.1	3.2	2.8	4.9	5.0

The average index of examination excitement (item 5) is 6.0±0.35 points

Test #3 Can you be happy?

Everyone has moments in life when they feel happy. There are others when you hate yourself and the whole world. Probably, it cannot be otherwise... And yet you secretly envy people who, at least outwardly, always look pleased with themselves and do not get upset over trifles. What category of people do you belong to? Can you be happy?

For each question, choose one of the three answers.

1. When you sometimes think about your life, do you come to the conclusion that:

a) everything was rather bad than good;

b) was more good than bad;

c) Everything was great.

2. At the end of the day, usually:

a) dissatisfied with themselves;

b) think that the day could have gone better;

c) go to sleep feeling satisfied.

3. When you look in the mirror, think:

a) "Oh, God, time is merciless!";

b) "Well, it's still quite good!";

c) "Everything is fine!"

4. If you find out about a big win of someone you know, you think:

a) "Well, I'll never be lucky!";

b) "Ah, hell! Why not me?";

c) "One day I'll be so lucky!"

5. If you hear on the radio, learn from the newspapers about any incident, say to yourself:

a) "That's how it will be with me one day!";

b) "Fortunately, this trouble has passed me!";

c) "These reporters deliberately stir up passions!" and start thinking about something good.

6. When you wake up in the morning, most often:

a) do not want to think about anything;

b) weigh what the coming day has in store for us;

c) are happy that a new day has begun, and expect pleasant surprises from life.

7. Think about your buddies:

a) “They are not as interesting and responsive as we would like”;

b) "Of course, they have flaws, but on the whole they are quite tolerable";

c) “Great people!”

8. Comparing yourself to others, find that:

a) "I'm underestimated";

b) "I'm no worse than the rest";

c) "I'm a wonderful person!"

9. If your weight has increased by three to four kilograms:

a) panic

b) think that there is nothing special about it;

c) immediately go on a diet and exercise hard.

10. If you are depressed:

a) curse fate;

b) know that bad mood will pass;

c) try to have fun.

Each answer: a - 0 points; b - 1 point; c - 2 points.

17-20 points. You are a happy enough person that I just can’t believe that this is possible! Enjoy life, do not pay attention to troubles and worldly hardships. You are a cheerful person, others like you with your optimism, but ... aren't you too superficial and light-hearted about everything that happens? Maybe a little sobriety and skepticism won't hurt you?

13-16 points. Probably, you are an "optimally" happy person, and there are clearly more joys in your life than sorrows. You are brave, cold-blooded, you have a sober mindset and an easy character. Do not panic when faced with difficulties, soberly assess them. Those around you are comfortable. You can be envied!

8-12 points. Happiness and unhappiness for you are expressed by the well-known formula "50/50". If you want to tip the scales in your favor, try not to give in to difficulties, meet them stoically, rely on friends, do not leave them in trouble.

0-7 points. You are used to looking at everything through black glasses, you think that fate has prepared for you the fate of an unlucky person, and sometimes you even flaunt it. Is it worth it? Try to spend more time in the company of cheerful, optimistic people. Add bright colors and positive emotions to your life. It is given to you for a while, spend it in such a way that you can be envied! It's up to you.

Test #4 Lifestyle Analysis (Boston Resilience Test).

This test was developed by researchers at the Boston University Medical Center. You need to answer the questions based on how often these statements are true for you. You should answer all the points, even if this statement does not apply to you at all.

					Almost never
	You eat at least one hot meal a day
	You sleep 7-8 hours at least four times a week
	You constantly feel the love of others and give your love in return.
	Within 50 kilometers you have at least one person you can rely on
	You work out to sweat at least twice a week
	You smoke less than half a pack of cigarettes a day
	You consume no more than five glasses of strong alcoholic beverages per week
	Your weight matches your height Height (cm) - Weight (kg) = 100 ± 10
	Your income fully satisfies your basic needs
	Your Faith Supports You
	Are you regularly involved in club or social activities?
	You have many friends and acquaintances
	Do you have one or two friends you trust completely?
	You are healthy
	You can be open about your feelings when you are angry or worried about something.
	Do you regularly discuss your domestic problems with the people you live with?
	Do something just for fun at least once a week or laugh three times a week
	You can organize your time efficiently
	You consume no more than three cups of coffee, tea or other caffeinated beverages per day
	You have some time for yourself during each day
	"Price" of the answer (in points):

Now add up the results of your answers, and subtract 20 points from the resulting number.

If you scored less than 10 points, then you can be happy (if you also answered honestly): you have excellent resistance to stressful situations, nothing threatens your health.

If your total is between 11 and 30 points, you have a normal level of stress, which corresponds to the extent of the busy life of an active person.

If your final number exceeded 30 points, then think about the fact that stressful situations have a significant impact on your life, and you do not resist them very much.

If you score over 50 then you are very vulnerable to stress. In this case, you should seriously think about your life - isn't it time to change it, and think about your health.

Take another look at the test statements. If your response to any statement is 3 or higher, try to change your behavior in accordance with this item and your vulnerability to stress will decrease. For example, if your score for item 19 is a 4, try drinking at least one cup of coffee less than usual per day.

Start taking a closer look at yourself now, not when it's too late.

Test #5 Test of self-assessment of stress tolerance by S. Cohen and G. Willianson

1. How often do unexpected troubles throw you off balance?

2. How often do you feel like the most important things in your life are out of your control?

Never -0, Almost never - 1, Sometimes - 2, Quite often - 3, Very often -4

3. How often do you feel "nervous", depressed?

Never -0, Almost never - 1, Sometimes - 2, Quite often - 3, Very often -4

4. How often do you feel confident in your ability to deal with your personal problems?

5. How often do you feel like things are going exactly the way you want them to?

Never -4, Almost never - 3, Sometimes - 2, Quite often - 1, Very often -0

6. How often can you control irritation?

Never -4, Almost never - 3, Sometimes - 2, Quite often - 1, Very often -0

7. How often do you feel like you can't handle what's asked of you?

Never -0, Almost never - 1, Sometimes - 2, Quite often - 3, Very often -4

8. Do you often feel that you are successful?

Never -4, Almost never - 3, Sometimes - 2, Quite often - 1, Very often -0

9. How often do you get angry about things you can't control?

Never -0, Almost never - 1, Sometimes - 2, Quite often - 3, Very often -4

10. Do you often think that so many difficulties have accumulated that they cannot be overcome?

Never -0, Almost never - 1, Sometimes - 2, Quite often - 3, Very often -4

Interpretation of test results (cited by Ya. Vorobeichik, 2004):

Note for psychologists:

In some scientific papers, it is proposed to use the Luscher color test for express diagnostics of stress levels. Our studies have not confirmed the relationship between the results of color choices according to the Luscher test, on the one hand, and the indicators of personal anxiety, determined by the Spielberger, Tsung and ISAS tests, on the other. During the normal learning process, as well as during exam stress, there was no statistically significant correlation between the Luscher test scores, on the one hand, and the results of the Spielberger and SAN tests of situational anxiety, on the other. The increase in the indicator of the "vegetative coefficient" under stress was minimal, and the group average index of the "total deviation" under stress even decreased compared to the norm. The lack of a significant correlation between the so-called "vegetative coefficient" and the results obtained by direct measurement of pulse and blood pressure does not allow using this indicator as an indicator of the functioning of the autonomic nervous system. (Shcherbatykh Yu.V. To what extent does the Luscher method of color choices measure the autonomic component of anxiety? // Applied Information Aspects of Medicine. 2003., V.5, No. 1-2. P. 108-113).

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