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About this tool
Ten-question perceived stress self-check scored 0-40 with low, moderate and high bands plus practical next steps. Informational only.
The Stress Level Self-Check scores how unpredictable, uncontrollable and overloaded the last month has felt, using the ten-item perceived-stress format introduced by Cohen, Kamarck and Mermelstein in 1983. Each item is rated 0 (never) to 4 (very often), four positively worded items are reverse scored, and the 0-40 total falls into a low (0-13), moderate (14-26) or high (27-40) band. It also separates the two things the questionnaire measures — how out of control life feels, and how well you feel you are coping — so the next steps match what is actually driving the number.
Open Stress Level Self-Check on AltFTool — it loads instantly in your browser.
Under 'In the last month, how often have you…', answer all ten items using the Never / Almost never / Sometimes / Fairly often / Very often dropdown on each row; anything left on 'Not answered' holds the score back.
The total recalculates as you answer — there is no submit button — and four positively worded items are reverse scored on the way in. 'Clear answers' empties all ten, and Reset restores the starting state.
Read 'Perceived stress score' as a total out of 40 with its band and range, then the 'Feeling out of control (6 items)', 'Low sense of coping (4 items)' and 'Bigger contributor' rows, and press 'Copy result' to take the score and next steps with you.
Ten items, 0-4 frequency ratings and four reverse-scored questions, totalling 0-40 with the widely published 13 and 26 cut points.
Separates feeling out of control from a low sense of coping, because the two respond to different actions.
Each band gives specific actions and says plainly when the answer is to see a professional rather than try another technique.
On a 0-40 perceived stress total, 0-13 is usually described as low, 14-26 as moderate and 27-40 as high. Population averages in published samples cluster in the mid-teens, so a score around 13-16 is common rather than a warning sign.
Four of the ten items are worded positively — feeling confident, feeling on top of things — so a high rating means less stress. Those are reverse scored as 4 minus your rating, which stops people answering on autopilot and keeps the total pointing in one direction.
No. This questionnaire measures how stressful your circumstances have felt over the past month; it is not a diagnostic instrument for any condition. A high score sustained for several weeks, or one accompanied by changes in sleep, appetite or concentration, is a good reason to speak to a doctor or a qualified mental health professional.
The questions ask about the last month, so monthly is the shortest sensible interval — retaking it after a few days mostly measures the same month again. Keep the timing consistent, for example the first weekend of each month, so changes reflect your life rather than the day you happened to answer.