Stress is an important indicator of how mentally healthy you are. Many mental wellness quizzes online claim to measure your stress level; however, not all of them are reliable.
If you want to know how stressed you are, take these mental health tests created by experts and credible organizations. While online self-tests should not substitute for a medical diagnosis, they can motivate you to prioritize your overall well-being.
1. The Holmes-Rahe Life Stress Inventory or Social Readjustment Rating Scale (SRRS) on the American Institute of Stress
The SRRS is a free and validated test on the American Institute of Stress website. It lists 43 negative and positive life-change events that can be stress-inducing. Each life change for the past year is summed up to show how prone you are to a health breakdown.
The most stressful events in the SRRS are the death of a spouse, divorce, marital separation from a mate, detention in jail or another institution, and the death of a close family member. If you went through any of these, seek professional advice, and find ways to improve your mental health backed by research.
You can also pay for other scientifically validated tests on the website. The Rosch Stress Profiler measures how well you cope with stress, while the Stress Mastery Questionnaire promises to help you master stress. Both tests cost $19.95.
2. Perceived Stress Scale-10 on Be Mindful Online
Do you find it difficult to cope with stressful situations? This 10-item online test assesses your current level of perceived stress. Perceived stress refers to your thoughts and feelings about how stressed you are about your situation at a given time.
Each item in the quiz asks for your thoughts and feelings in the last month. Your answers are limited to never, almost never, sometimes, fairly often, and very often. Don't overthink your answer. Instead, give your best estimate.
Be Mindful Online uses the same classic test developed by Dr. Sheldon Cohen, a Professor of Psychology at Carnegie Mellon University since 1982. The self-report is a globally used tool and has been tested for reliability and validity in different populations.
The test has three versions, PSS-14, PSS-10, and PSS-4, comprising 14, 10, and 4 items, respectively. However, a review of the Perceived Stress Scale published in Asian Nursing Research found the PSS-10 to be a more effective tool for measuring perceived stress.
3. Stress Test for Men by HeadsUpGuys
Talking about emotions isn't easy for some men. Thankfully, you can easily access the best websites to talk about mental health. HeadsUpGuys busts common myths to help men fight depression and offers a safe space for those experiencing stress.
If you're feeling overwhelmed, take their free stress test, which pinpoints your most challenging life events. Results will reveal a list of your stressors, with the most unmanageable on top, so you can decide which needs the most attention.
Stress can lead to depression and suicide, which statistics show to be a leading cause of death among men under 50. If you're highly stressed, consider downloading some mental health apps to prevent suicide and self-harm and get help from a therapist.
A project by the University of British Columbia, HeadsUpGuys is led by Dr. John Ogrodniczuk, a psychiatry professor and UBC's Psychotherapy Program Director. Check the About page to get more information on its team of health professionals, mental health advocates, and researchers.
4. Stress Screener by Mental Health America
Mental Health America provides mental health screening tests for various mental health conditions. You can take a 16-item stress test for under 10 minutes to know your stress levels. The questions reveal your habits, feelings, and physical condition, which may indicate stress.
After taking the test, the website will recommend other screening tests to know if you have other mental health conditions like anxiety and post-traumatic stress disorder. It will also point you to other resources to improve your lifestyle.
MHA is one of the longest-running nonprofits that advocate for mental wellness. Clifford W. Beers founded it in 1909 after he experienced abuse in private and public institutions. Browse the website for free, confidential, and scientifically validated mental health tests.
5. DASS 21-Depression Anxiety Stress Scales Test on The Calculator
Not all sites for fun and insightful psychological tests are scientifically backed by research. But you can trust the reliability of this self-test based on the Depression Anxiety Stress Scales (DASS) developed by PF Lovibond and SH Lovibond.
The 21-item DASS (DASS-21) measures three distinct but related dimensions of mental health: depression, anxiety, and stress. Each dimension has seven questions to reveal your mental state.
Your score evaluates the severity of your depression, anxiety, and stress. If you're depressed, lack of initiative and pessimism are some symptoms. Dryness of mouth and feeling panicky are signs of anxiety, while being irritable and the inability to relax indicate stress.
While the questionnaire is a shorter version of the basic 42-item DASS, it was found reliable in multiple studies, like the DASS-21 study on PLoS One. However, you should consult with a professional to get an official diagnosis.
6. Individual Stress Test by The Stress Management Society
This short multiple-choice test measures your stress levels with questions about your lifestyle. At the end of the test, you receive your stress score and personalized report with health tips through email.
The Stress Management Society is a nonprofit and the brainchild of Neil Shah, a best-selling author and entrepreneur. According to their website, Neil experienced stress and depression after his IT Recruitment business started to fail. He began his healing journey using accessible resources, which led to the organization's birth.
Since 2003, The Stress Management Society has advised companies like Shell and British Airways. Today, it is one of the UK's leading authorities on stress management and has been featured on BBC Radio 5 Live and Talk Radio Europe.
Take Control of Your Mental Health
Stress can impact several areas of your life. It can affect your ability to think, function, and relate well to others. Long-term stress can even lead to serious health problems like depression, obesity, and heart disease. However, recovery is possible with the help of online tools and professionals.
Taking mental wellness quizzes online can be your first step toward a healthier lifestyle and mindset. You can also use apps to monitor your mental health, but make sure to screen your apps before you use them. Just like some online quizzes, some mental health apps can't deliver on their promise.