Perceived Stress Scale
A more precise measure of personal stress can be determined by using a variety of instruments that
have been designed to help measure individual stress levels. The first of these is called the Perceived
Stress Scale.
The Perceived Stress Scale (PSS) is a classic stress assessment instrument. The tool, while
originally developed in 1983, remains a popular choice for helping us understand how different
situations affect our feelings and our perceived stress. The questions in this scale ask about your
feelings and thoughts during the last month. In each case, you will be asked to indicate how often you
felt or thought a certain way. Although some of the questions are similar, there are differences
between them and you should treat each one as a separate question. The best approach is to answer
fairly quickly. That is, don’t try to count up the number of times you felt a particular way; rather
indicate the alternative that seems like a reasonable estimate.
For each question choose from the following alternatives:
0 - never 1 - almost never 2 - sometimes 3 - fairly often 4 - very often
l. In the last month, how often have you been upset because of something
that happened unexpectedly?
2. In the last month, how often have you felt that you were unable to control
the important things in your life?
3. In the last month, how often have you felt nervous and stressed?
4. In the last month, how often have you felt confident about your ability to handle
your personal problems?
5. In the last month, how often have you felt that things were going your way?
6. In the last month, how often have you found that you could not cope with
all the things that you had to do?
7. In the last month, how often have you been able to control irritations in
your life?
8. In the last month, how often have you felt that you were on top of things?
9. In the last month, how often have you been angered because of things
that happened that were outside of your control?
10. In the last month, how often have you felt difficulties were piling up so high that
you could not overcome them?
Figuring Your PSS Score
You can determine your PSS score by following these directions:
• First, reverse your scores for questions 4, 5, 7, and 8. On these 4 questions, change the scores like
this:
0 = 4, 1 = 3, 2 = 2, 3 = 1, 4 = 0.
• Now add up your scores for each item to get a total. My total score is .
• Individual scores on the PSS can range from 0 to 40 with higher scores indicating higher
perceived stress.
► Scores ranging from 0-13 would be considered low stress.
► Scores ranging from 14-26 would be considered moderate stress.
► Scores ranging from 27-40 would be considered high perceived stress.
The Perceived Stress Scale is interesting and important because your perception of what is happening
in your life is most important. Consider the idea that two individuals could have the exact same
events and experiences in their lives for the past month. Depending on their perception, total score
could put one of those individuals in the low stress category and the total score could put the second
person in the high stress category.
Disclaimer: The scores on the following self-assessment do not reflect any particular diagnosis or course of treatment.
They are meant as a tool to help assess your level of stress. If you have any further concerns about your current well
being, you may contact EAP and talk confidentially to one of our specialists.
EAP
State of New Hampshire
Employee Assistance Program
Self
Survey Student Stress Scale
16. New girlfriend or boyfriend 37
The Student Stress Scale, an adaptation of Holmes
and Rahe’s Life Events Scale for college-age adults, 17. Increase in workload at school 37
pro- vides a rough indication of stress levels and 18. Outstanding personal achievement 36
possible health consequences.
19. First quarter/semester in college 36
In the Student Stress Scale, each event, such as 20. Change in living conditions 31
begin- ning or ending school, is given a score that
represents the amount of readjustment a person has 21. Serious argument with an instructor 30
to make as a result of the change. In some studies, 22. Getting lower grades than expected 29
using similar
scales, people with serious illnesses have been found 23. Change in sleeping habits 29
to have high scores. 24. Change in social activities 29
To determine your stress score, add up the number 25. Change in eating habits 28
of points corresponding to the events you have
26. Chronic car trouble 26
experi- enced in the past 12 months.
27. Change in number of family get-togethers 26
28. Too many missed classes 25
29. Changing colleges 24
1. Death of a close family member 100
30. Dropping more than one class 23
2. Death of a close friend 73
31. Minor traffic violations 20
3. Divorce of parents 65
4. Jail term 63
Total Stress Score
5. Major personal injury or illness 63
6. Marriage 58
Here’s how to interpret your score: If your score is 300 or
7. Getting fired from a job 50 higher, you’re at high risk for developing a health
8. Failing an important course 47 problem. If your score is between 150 and 300, you have a
50–50 chance of experiencing a serious health change
9. Change in the health of a family member 45 within two years. If your score is below 150, you have a
10. Pregnancy 45 one in three chance of a serious health change.
11. Sex problems 44
12. Serious argument with a close friend 40
13. Change in financial status 39
14. Change of academic major 39
Source: Mullen, Kathleen, and Gerald Costello. Health Awareness
15. Trouble with parents 39 Through Discovery. Minneapolis: Burgess Publishing Company,
1981.
