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How do you evaluate stress and resilience?

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Stress and resilience are two interrelated concepts that affect your well-being and performance. Stress is the physical and emotional response to challenging or threatening situations, while resilience is the ability to cope with and bounce back from stress. Evaluating your stress and resilience levels can help you identify the sources and signs of stress, as well as the strategies and resources that can help you manage it effectively. In this article, you will learn how to assess your stress and resilience using various tools and methods.

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Rob Verkerk PhD

Multi-disciplinary scientist | Using science as a tool for good, not as a weapon for misinformation | Supporting health…

1 Stress Assessment

One way to evaluate your stress level is to use a stress assessment tool, such as the Perceived Stress Scale (PSS), the Holmes and Rahe Stress Scale, or the Stress Vulnerability Scale. These tools ask you to rate how often you experience certain stressors or symptoms, such as life events, changes, demands, worries, or physical and emotional reactions. The higher your score, the more stress you are likely to experience. You can also monitor your stress level by keeping a stress diary, where you record the situations that cause you stress, how you feel, and how you cope. This can help you notice patterns and triggers of stress, as well as your strengths and weaknesses in dealing with it.

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Rob Verkerk PhD

Multi-disciplinary scientist | Using science as a tool for good, not as a weapon for misinformation | Supporting health regeneration ?? | Working with nature, not against it! Freedom advocate | Educator & speaker ??
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While there are a number of validated questionnaires around - such as SF-36/12, PROMIS and WHOQOL - these don't get to the underlying issue of the relative roles of the parasympathetic and sympathetic sides of the autonomic nervous system (ANS). The relative balance between the two sides of the ANS and vagal tone are both strongly associated with the stress response. It is of course our response to the stress, not the nature of the stressors themselves, that is ultimately important. Accordingly, measuring ANS function each morning on waking i.e. 4 minutes 'morning readiness' using an app like Elite HRV with 'sports' EEG belt, is invaluable and can help inform daily activity and choices.

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2 Resilience Assessment

Another way to evaluate your resilience level is to use a resilience assessment tool, such as the Connor-Davidson Resilience Scale (CD-RISC), the Resilience Scale for Adults (RSA), or the Brief Resilience Scale (BRS). These tools ask you to rate how well you cope with adversity, change, and challenges, such as your ability to adapt, learn, recover, and grow. The higher your score, the more resilient you are likely to be. You can also assess your resilience by reflecting on your past experiences of stress and how you overcame them. This can help you identify the factors and skills that contribute to your resilience, such as your beliefs, values, goals, support network, and self-care habits.

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Rob Verkerk PhD

Multi-disciplinary scientist | Using science as a tool for good, not as a weapon for misinformation | Supporting health regeneration ?? | Working with nature, not against it! Freedom advocate | Educator & speaker ??
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While the concept of resilience originated from a fairly narrow perspective of psychological resilience, the concept has rightly now expanded to address the function and response of multiple, interconnected systems. Jenny Liu and colleagues' Multi-System Model of Resilience Inventory (MSMR-I) is a very useful 27-item tool that allows assessment of resilience including factors such as coping, skills, education, physical and mental health, socioeconomic status, and access to formal and informal support and institutions. Other validated systems are the Connor-Davidson Resilience Scale (CD-RISC 25) and the older, but still valid, Resilience Scale (RS-25) proposed originally by Wagnild and Young (1993).

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3 Stress and Resilience Balance

Evaluating your stress and resilience levels can help you find a balance between them. Ideally, you want to have a low to moderate level of stress and a high level of resilience. This means that you can handle the challenges and demands of life without feeling overwhelmed or burned out, and that you can use them as opportunities for growth and development. However, if you have a high level of stress and a low level of resilience, you may experience negative effects on your health, mood, and performance. This means that you need to reduce your stressors or increase your coping resources, or both. You can also use your stress and resilience assessment results to set goals and action plans for improving your stress management and resilience skills.

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Rob Verkerk PhD

Multi-disciplinary scientist | Using science as a tool for good, not as a weapon for misinformation | Supporting health regeneration ?? | Working with nature, not against it! Freedom advocate | Educator & speaker ??
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Resilience reflects your adaptive capacity so you always want to make sure your resilience 'battery' is as full as you can get it. Stress on the other hand draws current from this battery, negative stress much more so than positive stress. To fulfil our higher needs we sometimes need to really dig deep and put ourselves into stressful situations. What we shouldn't do is sustain high levels of stress as this depletes our resilience. One way of managing stress is to cycle it. If you push yourself hard for a while, or endure any other kind of intense stress, you need to make time to recover and regenerate. For each person, the process may be different. For me, time in nature and time to nurture and look after my family is what I need most.

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4 Stress Management Strategies

There are numerous strategies that can help you manage your stress effectively, depending on its source, type, and intensity. Problem-solving involves identifying the root cause of your stress and finding solutions to address it. Cognitive restructuring involves changing negative or irrational thoughts that contribute to your stress. Relaxation techniques use physical or mental exercises to calm your body and mind. Lastly, lifestyle changes involve making healthy choices that can enhance your well-being and reduce your stress. For example, if you're feeling overwhelmed by a deadline, you can break down the task into smaller steps, prioritize them, and schedule them accordingly. If you're anxious about a presentation, you can challenge your fear of failure or rejection and replace it with positive affirmations. If you're stressed about a conflict, you can practice deep breathing, meditation, or progressive muscle relaxation to lower your heart rate, blood pressure, and muscle tension. And if you're concerned about your health, you can improve your diet, exercise, sleep, and hygiene habits.

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5 Resilience Building Skills

Building resilience and coping with stress better can be achieved by developing skills that are tailored to your personality, preferences, and needs. Self-awareness involves recognizing your emotions, thoughts, and behaviors that affect your resilience. Additionally, self-regulation is necessary for controlling impulses, reactions, and responses to stress. It is also important to have self-efficacy which entails believing in your abilities, strengths, and potential to overcome stress. Optimism helps in having a positive and hopeful outlook on life and the future. Lastly, social support involves seeking and giving help, advice, and encouragement from others who care about you. All these skills can help you build resilience and cope with stress better.

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6 Stress and Resilience Evaluation Benefits

Evaluating your stress and resilience levels can have many benefits for your personal and professional life, such as increasing self-awareness and self-knowledge, identifying stressors and symptoms, discovering coping resources and skills, improving well-being and performance, and enjoying life and work more. By doing so, you can prevent or reduce the negative impact of stressors, enhance or develop your coping skills, achieve your goals and aspirations, and find meaning and purpose in life.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How do you evaluate stress and resilience?

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1 Stress Assessment

2 Resilience Assessment

3 Stress and Resilience Balance

4 Stress Management Strategies

5 Resilience Building Skills

6 Stress and Resilience Evaluation Benefits

7 Here’s what else to consider

Stress Management

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How do you evaluate stress and resilience?

1

2

3

4

5

6

7

1 Stress Assessment

2 Resilience Assessment

3 Stress and Resilience Balance

4 Stress Management Strategies

5 Resilience Building Skills

6 Stress and Resilience Evaluation Benefits

7 Here’s what else to consider

Stress Management

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