Perceived Stress Scale (PSS)

One way to get stress under control is to take a perceived stress scale test and identify how well you are
handling the many stresses of life.

Sources of Stress
The main thing that causes stress is change. These changes can take the form of situations and
experiences that take us out of our daily routine. Stress and resistance also go hand in hand because it
seems the more you resist the change in your life, the more stressed you become.

Measuring Stress
When you're dealing with stress, it's helpful to have a measurable device that lets you know how you're
doing. This will give you clues as to whether you need professional help, to make big changes, or that you
are, in fact, able to handle the stress that is coming your way. One way to do this is to use the Perceived
Stress Scale (PSS), which is a tool used by psychologists to measure the perception of stress in a
person's life. Sheldon Cohen developed this scale in 1983. It shows you how well you are dealing with
stress that has been occurring in the last month.

Using the Perceived Stress Scale

The scale uses ten questions on a five-point scale to compare a person's perceived stress to the actual
circumstances or events. To take the test, read each question and respond to how often you've
experienced these feelings in the past month. Choose your answer by being as honest as possible and
add up the total number at the end.

Determine your response as follows:

0 = never, 1 = almost never, 2 = sometimes, 3 = fairly often, and 4 = very often.

References:
Cohen, S., Kamarck, T., Mermelstein, R. (1983). A global measure of perceived stress. Journal of Health and Social Behavior, 24,
385-396.
Cohen, S., & Williamson, G. (1988). Perceived stress in a probability sample of the United States. In S. Spacapam & S. Oskamp
(Eds.), The social psychology of health: Claremont Symposium on applied social psychology.Newbury Park, CA: Sage.

Perceived Stress Scale (PSS) - Self Assessment

These questions ask you about your feelings, thoughts and activities during the last month, including
today.
In the last month, how often have you:
1. Been upset because of something that happened unexpectedly?
Never
Almost Never
Sometimes
Fairly Often
Very Often

0
1
2
3
4

2. Felt that you were unable to control important things in your life?
Never
Almost Never
Sometimes
Fairly Often
Very Often

0
1
2
3
4

3. Felt nervous and "stressed"?

Never
Almost Never
Sometimes
Fairly Often
Very Often

0
1
2
3
4

4. Felt confident about your ability to handle your personal problems?

Never
Almost Never
Sometimes
Fairly Often
Very Often
5.

0
1
2
3
4

Felt that things were going your way?

Never
Almost Never
Sometimes
Fairly Often
Very Often

0
1
2
3
4

6.

Found that you could not cope with all things you had to do?
Never
Almost Never
Sometimes
Fairly Often
Very Often

7.

Been able to control irritations in your life?

Never
Almost Never
Sometimes
Fairly Often
Very Often

8.

0
1
2
3
4

Felt that you were on top of things?

Never
Almost Never
Sometimes
Fairly Often
Very Often

9.

0
1
2
3
4

0
1
2
3
4

Been angered because of things that happened that were out of your control?
Never
Almost Never
Sometimes
Fairly Often
Very Often

0
1
2
3
4

10. Felt difficulties were piling up so high that you could not overcome them?
Never
Almost Never
Sometimes
Fairly Often
Very Often

0
1
2
3
4

Perceived Stress Scale Scoring

PSS-10 scores are obtained by reversing the scores on the four positive items, e.g., 0=4, 1=3, 2=2, 3=1,
4=0 etc. and then summing across all 10 items. Items 4, 5, 7, and 8 are the positively stated items.

How to Score
While the scale does not have specific score cut offs, your total score does give you a perception of the
amount of stress in your life. Total scores will range from zero to 40 points, with the higher scores
indicating greater stress. On some of the questions (numbers four, five, seven, and eight), you will need to
reverse the number on your score as these are indications of positive ways of handling stress. For
example, if you indicate "four" on question number four, you'll actually give yourself zero points.

Interpret the Scores

Higher Perceived Stress Scale Scores are associated with higher levels of stress and indicate a greater
likelihood for stress interfering with things like lifestyle changes (a persons efforts to quit smoking) and
their ability to improve their shape. Higher scores are associated with an increase in a persons
vulnerability to compromised health, especially if a big life stress (loss of a job, end of a relationship,
death of a loved one, etc.) occurs in the near future. Higher scores are also associated with increased
susceptibility to stress-induced illness.

Total Score

Your Perceived Stress Level is

0-7

Much Lower than Average

8-11

Slightly Lower than Average

12-15

Average

16-20

Slightly Higher than Average

21 and over

Much Higher than Average

Health Concern Level

Very Low
Low
Average
High
Very High

Coping With Stress

Some ways to cope include total acceptance of the change or current circumstances, awareness of the
stress, and letting go of resistance. The more you can simply "be" and relax with your experiences and
not try to control them, the better you'll be able to handle life's stressors.

Getting Help
Knowing your perceived stress levels can also help you make important choices and know whether or not
you need:

Assistance from a therapist or counselor with your stress

More time to make a big decision, such as a job change

A change in exercise, diet, or lifestyle

Additional help from family or friends

More ways to release your emotional or physical stress

Knowing what is Normal

Measuring perceived stress levels will also tell you whether or not:

Your level of stress is normal

If anti-anxiety or anti-depressant medication might help

Whether you might want to try a few different techniques to relieve your stress