College of Veterinary Medicine

Counseling & Wellness Services

Self-Help Information: Stress Vulnerability Scale 


Certain aspects of our habits, our lifestyles, and our environments can make each of us more or less vulnerable to the negative effects of stress. How vulnerable are YOU to stress? (This assessment is not designed to make a diagnosis or take the place of a professional diagnosis.) For each of the following 20 items, rate how much of the time each applies to you.

1= Almost Always, 2= Usually,  3= Sometimes,  4= Almost Never,  5= Never
1. I eat at least one hot, balanced meal a day. 1 2 3 4 5
2. I get seven to 8 hours of sleep at least four nights a week. 1 2 3 4 5
3. I give and receive affection regularly 1 2 3 4 5
4. I have at least one relative within fifty miles on whom I can rely. 1 2 3 4 5
5. I exercise to the point of perspiration at least twice a week. 1 2 3 4 5
6. I limit myself to less than half a pack of cigarettes a day (non-smoker = almost always). 1 2 3 4 5
7. I take fewer than five alcoholic drinks a week. (non-drinkers = almost always). 1 2 3 4 5
8. I am at the appropriate weight for my height. 1 2 3 4 5
9. I have an income adequate to meet basic expenses 1 2 3 4 5
10. I get strength from my religious/spiritual beliefs. 1 2 3 4 5
11. I regularly attend club or social activities. 1 2 3 4 5
12. I have a network of friends and acquaintances. 1 2 3 4 5
13. I have at least one friend in whom I confide about personal matters. 1 2 3 4 5
14. I am in good health (including eyesight, hearing, and teeth). 1 2 3 4 5
15. I am able to speak openly about my feelings when angry or worried. 1 2 3 4 5
16. I have regular conversations with the people I live with about domestic problems – for example chores and money. 1 2 3 4 5
17. I do something for fun at least once a week. 1 2 3 4 5
18. I am able to organize my time effectively. 1 2 3 4 5
19. I drink fewer than three cups of coffee (or other caffeine-rich drinks) per day. 1 2 3 4 5
20. I take some quiet time for myself during the day. 1 2 3 4 5

 
Total Score = ________ - 20 = _________points.

Stress Vulnerability Rating

0-10 Points = Excellent resistance to stress
11-30 = Very little vulnerability to stress
31-50 = Some vulnerability to stress
51-74 = Seriously vulnerable to stress
75-80 = Extreme vulnerability to stress

Source: University of California, Berkeley Wellness Letter, August, 1985. Scale developers: Lyle Miller, Ph.D. & Alma Dell Smith, Ph.D., of Boston University Wellness Center.


Need Additional Help?

Washington State University College of Veterinary Medicine Counseling and Wellness Services offer free individual counseling for these and related issues for veterinary students (WSU Veterinary Students ONLY). For more information or to schedule an appointment call or e-mail:

Donna J. Scott, PhD 
ADBF 1035
509-335-4607 
djscott@vetmed.wsu.edu


NOTE:  The information contained in these self help documents is not to be used as a substitute for professional care.  Neither the authors, Washington State University nor the College of Veterinary Medicine assume liability for injury incurred by following the information presented in these self-help documents
Last Edited: Nov 06, 2013 3:48 PM   

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