INDIVIDUAL STRESS TEST

Source: University of California, Berkeley Wellness Letter, August, 1985. Scale Developers:
Lyle Miller, Ph.D. and Alma Dell Smith, Ph.D. of Boston University Medical Center.
SKOR AKHIR: TOTAL SKOR 20
5 = Tidak Berisiko
5-25 = Berisiko
25-55 = Berisiko Tinggi
>55 = Berisiko Sangat Tinggi

5 = Tidak Berisiko
Congratulations!
You are cool, calm and collected! You seem to enjoy a healthy lifestyle and this makes you
very resilient to the stressors of modern life.
At the moment, you dont let stress negatively affect your wellbeing. The aim is to keep
yourself this chilled out!
Even the most resilient people face challenges sometimes, so, give this a go to maintain your
resilience and regain calm:

Exercise your breathing

Sit or stand in a relaxed position
Slowly inhale through your nose, counting to five
Let the air out through your mouth, counting to eight
Repeat several times. Thats it!
As you breathe, let your abdomen expand outward, rather than raising your shoulders.
This is a more relaxed and natural way to breathe, and helps your lungs fill themselves more
fully with fresh air, releasing more old air

 You can do this just a few times to release tension, or for several minutes as a form of
meditation
If you like, you can make your throat tighter as you exhale so the air comes out like a
whisper. This type of breathing is used in some forms of yoga and can add additional tension
relief
Visit ourfactsheets areaand download our free relaxation audio files to help you to switch off
and relax while you exercise your breathing. When you are faced with a challenging or
stressful situation, practice deep breathing for at least a minute and see how your mind-set
changes!

5-25 = Berisiko (stres masih dapat dikendalikan)

You've got it under control!

Your score indicates an average level of stress. This means that your lifestyle allows you to
deal with stress in a controlled, non-aggressive way. Even so, you may still get overwhelmed
at times.

Visit ourfactsheets areaand download our free stress guides that will give you the support you
need right now!

To increase your personal resilience to stress and learn some practical techniques that will
improve your wellbeing, come along to our10-Step Stress Solution Bootcamp. This one-day,
no nonsense workshop will give you the tools you need to stay on top of your always-on life.
Most importantly, be aware of the choices you make. Take time to listen to your body - your
body will tell you what it needs; it is important you tune in and listen. If you feel stressed,
tired, hungry or thirsty, do something about it.
In the meantime:

1) Avoid stimulants Nicotine, alcohol, caffeine and refined sugar products are all
stimulants, so using them when stressed will only prolong your state of stress. Instead, keep
yourself well hydrated by drinking water or herbal teas.
2) Get a good nights sleep Bad sleep is both a cause and symptom of stress. Allow your
body and mind to relax before bed by creating a wind-down routine. Prepare for a good
nights sleep by removing all stimulants and do something relaxing!
3) Exercise your breathing

Sit or stand in a relaxed position

Slowly inhale through your nose, counting to five

Let the air out through your mouth, counting to eight

Repeat several times. Thats it!

As you breathe, let your abdomen expand outward, rather than raising your shoulders.

This is a more relaxed and natural way to breathe, and helps your lungs fill themselves more
fully with fresh air, releasing more old air

You can do this just a few times to release tension, or for several minutes as a form of

meditation

If you like, you can make your throat tighter as you exhale so the air comes out like a

whisper. This type of breathing is used in some forms of yoga and can add additional tension
relief

25-55 = Berisiko Tinggi

Watch out, you are approaching the danger zone!
Your results indicate that you have a vulnerability to stress. You may be experiencing stress
related symptoms and your wellbeing is potentially being negatively affected.
Your lifestyle may be extremely stressful. In order for you to effectively start managing your
stress, you need to be able to understand and recognise it first.

Visit ourfactsheets areaand download our free E-Books and resources that will give you the
support you need right now!
To understand stress and recognise its causes and effects, come along to our10-Step Stress
Solution Bootcamp. This one-day, no nonsense workshop will give you the tools you need to
stay on top of your always-on life.
In the meantime:
1) Avoid stimulants Nicotine, alcohol, caffeine and refined sugar products are all
stimulants, so using them when stressed will only prolong your state of stress. Instead,
keep yourself well hydrated by drinking water or herbal teas.
2) Get a good nights sleep Bad sleep is both a cause and symptom of stress. Allow
your body and mind to relax before bed by creating a wind-down routine. Prepare for a
good nights sleep by removing all stimulants and do something relaxing!
3) Listen to your body Your body will tell you what it needs; it is important you tune in
and listen. If you feel tired, hungry or thirsty, do something about it.
4) Learn to say NO Simple but effective. Negotiate a mutually agreeable outcome and
when no is the appropriate response, say it without guilt.
5) Take 5 Take a break and calm down with a walk, flick through a magazine or listen
to some music. Dont continue with something if its driving you crazy, leave it for half
hour and come back to it later with a fresh perspective.
6) Exercise your breathing

Sit or stand in a relaxed position

Slowly inhale through your nose, counting to five

Let the air out through your mouth, counting to eight

Repeat several times. Thats it!

As you breathe, let your abdomen expand outward, rather than raising your
shoulders. This is a more relaxed and natural way to breathe, and helps your lungs
fill themselves more fully with fresh air, releasing more old air

You can do this just a few times to release tension, or for several minutes as a form
of meditation

If you like, you can make your throat tighter as you exhale so the air comes out like
a whisper. This type of breathing is used in some forms of yoga and can add
additional tension relief

7) Organisational tips
Make a list of all the things that you need to do:

List of them in order of genuine importance

Noting what you need to do personally and what can be delegated to others

Noting what needs to be done immediately, in the next week or next month or not at
all!

Create time buffers to deal with unexpected emergencies.

If you need some support along the way, you may wish to use ourOn Line Health
Assessment, Stress Coaching Tool and Relaxation Audio Programme

>55 = Berisiko Sangat Tinggi

EMERGENCY!!!
Your health and wellbeing is in serious danger. Your results indicate that you have a
lot of stress in your life and you may not possess the tools to effectively manage it.
You must stop and re-evaluate the causes. Step back and look at what it is that is
causing you stress and see what you can do to change it.
Visit ourfactsheets areaand download our stress guides that will give you the support
and knowledge you need right now!
To understand stress and recognise its causes and effects, come along to our10-Step
Stress Solution Bootcamp. This one-day, no nonsense workshop will give you the
tools you need to stay on top of your always-on life.
If you need some support along the way, you may wish to use ourOn Line Health
Assessment, Stress Coaching Tool and Relaxation Audio Programme.

In the meantime:
In the meantime:
1) Avoid stimulants Nicotine, alcohol, caffeine and refined sugar products are all
stimulants, so using them when stressed will only prolong your state of stress.
Instead, keep yourself well hydrated by drinking water or herbal teas.
2) Get a good nights sleep Bad sleep is both a cause and symptom of stress.
Allow your body and mind to relax before bed by creating a wind-down routine.
Prepare for a good nights sleep by removing all stimulants and do something
relaxing!
3) Listen to your body Your body will tell you what it needs; it is important you
tune in and listen. If you feel tired, hungry or thirsty, do something about it.
4) Learn to say NO Simple but effective. Negotiate a mutually agreeable
outcome and when no is the appropriate response, say it without guilt.
5) Take 5 Take a break and calm down with a walk, flick through a magazine or
listen to some music. Dont continue with something if its driving you crazy,
leave it for half hour and come back to it later with a fresh perspective.
6) Exercise your breathing

Sit or stand in a relaxed position

Slowly inhale through your nose, counting to five

Let the air out through your mouth, counting to eight

Repeat several times. Thats it!

As you breathe, let your abdomen expand outward, rather than raising your
shoulders. This is a more relaxed and natural way to breathe, and helps your
lungs fill themselves more fully with fresh air, releasing more old air

You can do this just a few times to release tension, or for several minutes as
a form of meditation

If you like, you can make your throat tighter as you exhale so the air comes
out like a whisper. This type of breathing is used in some forms of yoga and
can add additional tension relief

7) Organisational tips
Make a list of all the things that you need to do:

List of them in order of genuine importance

Noting what you need to do personally and what can be delegated to others

Noting what needs to be done immediately, in the next week or next month
or not at all!

Create time buffers to deal with unexpected emergencies.

8) A problem shared is a problem halved

o

Speak to a friend, or family member about what is stressing you

out. Sometimes just speaking to someone can help decrease your
stress levels (although, its best to be mindful about others stress
levels before sharing your challenges)

If speaking to someone you know isnt an option, "Mind have

created a great online community where you can safely share and
be heard, as well as listen to
others:http://www.mind.org.uk/information-support/supportcommunity-elefriends/

If you prefer speaking on a one to one basis with someone, we

recommend calling the Samaritans on their 24hour phone line:
08457 90 90 90

9) Seek professional help - If you feel youre at breaking point, visit your GP and
ask about counselling. Seeking professional help isnt admitting defeat or a sign
of weakness; its merely using the resources around you to find a solution to a
problem. Enquire if your employer has any support provisions in place such as
an Employee Assistance Programme (EAP) or access to a counselling service.