Resilience Stress Test
Instructions: Read each statement and decide how you feel about it based on the choices to the right of the question. Ponts are awarded as follows: Strongly Agree: 1; Moderately Agree: 2; Moderately Disagree: 3; Strongly Disagree: 4;
|1.||I don’t let little things bother me.|
|2.||I am grateful for the simple things like family, having enough to eat, love, etc.|
|3.||I make decisions easily.|
|4.||Spirituality, or belief in God, plays an important role in my life.|
|5.||I don’t mind asking for help when I need it.|
|6.||I embrace change.|
|7.||I always try to put problems in perspective and see "the big picture."|
|8.||I don’t mind admitting when I’m wrong.|
|9.||I always bounce back after a big let down.|
|10.||I consider myself an optimist.|
|Your Total Score:|
What Your Result Means:
You're probably a very resilient person. You adapt well to change and deal well with adversity.
You are more resilient than most, but have a few areas you could work on: Perhaps developing a stronger spiritual foundation, or learning how to be more flexible for example.
You are still above average in resilience but you might want to work on things like decisiveness, gratitude and learning to see setbacks as only temporary.
You have areas you need to work on in order to be more resilient. Seek the support of friends, and become more action-oriented. Stop thinking about what's wrong with your life (complaining) and focus on what's right by developing an "attitude of gratitude." Talk about what you want and develop an action plan for getting it.
Read all the tips to the right and work on developing your coping resources: exercise, meditate, practice yoga and deep breathing.
Read all of the tips to the right and seek the support of a spiritual counselor, therapist, or some other professional who can help you build self-esteem, confidence, and a more positive outlook on life.
What can I do to improve my resilience right now?
- Make a list of at least 10 things you have to be grateful for. Think of at least five every night before you go to bed.
- Make a list of five bottlenecks in your life. What is keeping you from getting you to where you want to be? Ask yourself, “Why haven’t I accomplished my goals already?” Your answers to this question will help you understand how can you remove the bottlenecks.
- Make a list of the ten most common excuses you give for not getting what you want.
- Read something inspiring.
- Call a friend who makes you laugh.
- Think of three examples of bad things that happened to you in the past that ultimately turned out for the best. Now apply any insights you might have from these past events to your current life circumstances. Is there something going badly now, that eventually might turn out to be for the best? Like a relationship, job or financial situation? Don’t be afraid to move in new directions and practice your resilience skills.