Occupational Stress Assessment
Rate each question based on the past 30 days and according to the following scale:
1 = never 2 = rarely 3 = sometimes 4 = often 5 = always
Do you:
___ 1. Worry at night and have trouble sleeping?
___ 2. Feel less competent or effective than you used to feel?
___ 3. Consider yourself unappreciated or “used” on the job?
___ 4. Feel tired, even when you get enough sleep?
___ 5. Dread going to work?
___ 6. Get angry and irritated easily?
___ 7. Have recurring headaches, stomach aches, or lower back pain?
___ 8. Feel overwhelmed?
Are you:
___ 9. Counting down the minutes until quitting time?
___ 10. Negative or in conflict with co­workers?
___ 11. Rigidly applying rules without considering more creative solutions?
___ 12. Using alcohol or other drugs in excess?
___ 13. Sick or chronically dehydrated?
___ 14. Overweight or obese?
Does your job:
___ 15. Overload you with work?
___ 16. Deny you enough breaks, lunch time, sick leave, or vacation?
___ 17. Require monotonous or repetitive tasks?
___ 18. Pay too little?
___ 19. Lack access to a social outlet or professional support group?
___ 20. Depend on unreliable funding sources?
___ 21. Lack the funds to accomplish stated objectives?
___ 22. Lack clear guidelines or objectives?
___ 23. Require you to wear so many hats that you feel overwhelmed?
___ 24. Require you to deal with rapid program changes?
___ 25. Demand you deal with angry clients or disrespectful superiors?
My total score from above is: ________ (see next page)
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WHAT YOUR SCORE MEANS
25 – 35
You appear impressively mellow, with almost no job stress and seem practically burnout­proof.
You likely have room to set more challenging goals if you wish.
Suggestion: Continue doing what you’re doing related to your health & wellness.
36 – 50
You express a low amount of job­related stress and are not likely to burn out.
Suggestion: To be safe, look over those questions where you scored a 3 or above and work to
reduce the stresses involved by adding Solutions 1­4 below.
51 – 70
You seem to be under a moderate amount of stress on the job and have a fair chance of burning
out. Mark each question on which you scored a 4 or above and rank them in order of their effect
on you— beginning with the ones that bother you most.
Suggestion: Consider Solutions 1­6 below.
71 – 90
You express a high amount of job­related stress and may have begun the burnout process. Mark
each question on which you scored a 4 or above and rank them in order of their effect on you—
beginning with the ones that bother you most.
Suggestion: If your body is reflecting this stress (obesity, illness, pain), get a medical checkup.
Also consider Solutions 1­9 below.
91 & up
You seem to be under a dangerous amount of stress and are probably nearing an advanced
stage of burnout. Without some changes in your behaviors, attitude, and job situation your
potential for succumbing to stress­related illness is high.
Suggestion: Consider immediate action in ALL the Solutions below, especially 8­12.
Prioritized Solutions:
1. Find a book or video on stress reduction or motivation
2. Exercise 3­5 times a week for 30­60min
3. Use progressive relaxation & meditation daily for 3­5min
4. Seek support from others (friends, family, mentors, Mental Trainer)
5. Improve your diet by reducing sugar, processed foods and alcohol
6. Schedule extra days off each month
7. Schedule a vacation or change of work environment
8. Begin a mental training program
9. Begin yoga training 2­3 times a week
10. Schedule a physical immediately
11. Begin weekly work with a counselor
12. Consider a job or career change
Adapted from: Public Welfare, Vol. 39, No. 1, 1981, American Public Welfare Association.
© Copyright 2013 Mental Training, Inc., All Rights Reserved. www.MentalTrainingInc.com