--- title: "Stress test online — free, 18 questions, instant result" description: "18 questions on load, control, recovery and the body over two weeks. Free, instant result; answers stay in your browser. Self-observation, not a diagnosis." url: https://manasiway.com/en/tests/stress/ lang: en updated: 2026-09-29 tokens: 1985 --- # Stress level 18 questions about how you have been carrying the load over the last two weeks: the volume of things to do, your sense of control, pauses and signals from the body. Answer as things really are — there are no right answers here. Your result appears straight away. - 18 questions - about 5 minutes - answers never leave your browser Answers are processed in your browser only: they are never sent to the site and they disappear when you refresh the page. If you feel very bad right now and have thoughts of harming yourself, or that you would be better off not living, do not wait for an appointment. Contact your local emergency service. In Kazakhstan — 112 or 103; free round-the-clock psychological help — 1303 (Almaty). In another country, call your local emergency number. 1. It feels as if there is more to do than there is time. How often has this been true over the last two weeks? Almost never / Sometimes / Often / Almost always 2. Things happen unexpectedly and I don't get the chance to prepare for them. Almost never / Sometimes / Often / Almost always 3. My day goes by without a single pause that belongs to me alone. Almost never / Sometimes / Often / Almost always 4. My body reminds me of the load: my head or neck aches, my stomach hurts, my blood pressure jumps. Almost never / Sometimes / Often / Almost always 5. I can't calmly see a single task through to the end: something else always cuts in. Almost never / Sometimes / Often / Almost always 6. I feel that little depends on me: circumstances decide for me. Almost never / Sometimes / Often / Almost always 7. I find it hard to switch off from work in the evening and at weekends. Almost never / Sometimes / Often / Almost always 8. I eat on the go or forget to eat. Almost never / Sometimes / Often / Almost always 9. Even pleasant events feel like one more item on the to-do list. Almost never / Sometimes / Often / Almost always 10. A small thing can easily throw me off balance: a call, a message, a request. Almost never / Sometimes / Often / Almost always 11. I put off looking after myself “until things calm down”, but they never do. Almost never / Sometimes / Often / Almost always 12. Before a new day I feel not interest but tension, as if before a battle. Almost never / Sometimes / Often / Almost always 13. I manage to set aside time for what matters most and do it without rushing. Almost never / Sometimes / Often / Almost always 14. I snap at the people close to me over things I would let pass in calmer times. Almost never / Sometimes / Often / Almost always 15. I find it hard to remember when I last had a proper rest. Almost never / Sometimes / Often / Almost always 16. My shoulders, jaw or stomach are tense even when nothing is happening. Almost never / Sometimes / Often / Almost always 17. I feel that I am coping with what is required of me. Almost never / Sometimes / Often / Almost always 18. After a free evening or a weekend I feel that my energy has come back. Almost never / Sometimes / Often / Almost always Over the last two weeks, have you had thoughts of harming yourself, or that you would be better off not living? Only you can see this answer, and it is not counted in the score. This question is the same in every test: it is about safety, not the topic of the test, and it is asked out of care, not for diagnosis. No / Rarely / Often / I'd rather not say This is an author-made self-observation checklist, not a validated instrument and not a medical assessment. It does not diagnose anything and does not replace a consultation with a specialist. ## What this is based on The checklist is built on the logic of the Perceived Stress Scale (PSS; Cohen, Kamarck, Mermelstein, 1983): stress is measured not by the number of events but by how uncontrollable, unpredictable and overloaded life feels. To these three dimensions two areas are added which, in research, explain why load turns into exhaustion: recovery — switching off from work and taking pauses (Sonnentag, Fritz, 2007) — and bodily signs of prolonged mobilisation (McEwen, 1998). The statements are worded independently and do not reproduce PSS items; this is self-observation, not a validated instrument. The total from 0 to 54 is divided into four outcomes, from “the load is still under control” to “strain at its limit”. ### Sources 1. Cohen S., Kamarck T., Mermelstein R. (1983). A global measure of perceived stress. *Journal of Health and Social Behavior*. [DOI 10.2307/2136404](https://doi.org/10.2307/2136404) 2. McEwen B.S. (1998). Protective and damaging effects of stress mediators. *New England Journal of Medicine*. [DOI 10.1056/NEJM199801153380307](https://doi.org/10.1056/NEJM199801153380307) 3. Sonnentag S., Fritz C. (2007). The Recovery Experience Questionnaire: development and validation of a measure for assessing recuperation and unwinding from work. *Journal of Occupational Health Psychology*. [DOI 10.1037/1076-8998.12.3.204](https://doi.org/10.1037/1076-8998.12.3.204) 4. Kivimäki M., Nyberg S.T., Batty G.D., Fransson E.I., Heikkilä K. et al. (2012). Job strain as a risk factor for coronary heart disease: a collaborative meta-analysis of individual participant data. *The Lancet*. [DOI 10.1016/S0140-6736(12)60994-5](https://doi.org/10.1016/S0140-6736(12)60994-5) 5. World Health Organization (2020). Doing What Matters in Times of Stress: An Illustrated Guide. *WHO, Geneva*. [URL www.who.int/publications/i/item/9789240003927](https://www.who.int/publications/i/item/9789240003927) ## Would you like to leave “constantly under pressure” mode? At the first consultation we will look at what keeps you on high alert — the volume of tasks, expectations or the inability to ask for help — and where you can realistically start lightening the load. [Book a consultation](https://manasiway.com/en/booking/) ## Worth reading - [Burnout is not laziness](https://manasiway.com/en/articles/burnout-is-not-laziness/) — Three signs of burnout, why a holiday is not enough and where recovery starts. - [Anxiety: where normal ends](https://manasiway.com/en/articles/anxiety-normal-or-not/) — Where a normal reaction ends and something worth looking into begins. - [Bedtime anxiety](https://manasiway.com/en/articles/bedtime-anxiety/) — Why your mind switches on when the light goes out, and what you can change this week. ## See also - [Tests](https://manasiway.com/en/tests/) — all tests in one place - [Individual therapy](https://manasiway.com/en/consultations/) — how individual work goes - [Audio practices](https://manasiway.com/en/programs/) — hypnomeditations and recordings - [Contacts](https://manasiway.com/en/contacts/) — how to get in touch and book --- HTML version: https://manasiway.com/en/tests/stress/ · Booking: https://manasiway.com/en/booking/ · WhatsApp: https://wa.me/77025360139 · Telegram: https://t.me/Lyudmila_manasiway