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Stress Check

Based on the Perceived Stress Scale (PSS-10) · Completely private
Your answers stay on your device only. Nothing is sent anywhere. No account. Just an honest check-in with yourself.
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This is not a clinical diagnosis. The PSS-10 is a validated research tool for personal awareness only. If you are experiencing persistent high stress or mental health difficulties, speaking with a qualified professional is the most important thing you can do.
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About the Perceived Stress Scale

This assessment is based on the PSS-10 (Perceived Stress Scale, 10-item version), developed by Sheldon Cohen, Tom Kamarck, and Robin Mermelstein in 1983. It remains one of the most widely used psychological instruments in stress research.

The PSS measures the degree to which life situations are perceived as stressful — focusing on subjective experience rather than objective circumstances. It captures feelings of being overwhelmed, out of control, and unable to cope that characterize stress responses. Scores range from 0 to 40: low stress (0–13), moderate stress (14–26), and high perceived stress (27–40).

What to Do with Your Score

A low score (0–13) indicates your current coping resources match your perceived demands. Maintain what is working — sleep, movement, social connection, and moments of rest are the best protective factors against stress escalation.

A moderate score (14–26) suggests your stress is notable but manageable. Small, consistent interventions are most effective at this level — 10 minutes of daily breathing practice, consistent sleep times, and reducing decision fatigue by simplifying choices. See the breathing tools on this site for evidence-based starting points.

A high score (27–40) signals that your perceived stress is significantly impacting your functioning. At this level, self-help alone is rarely sufficient. Speaking with a therapist, counselor, or your GP is the most important step. Cognitive behavioral therapy (CBT) has a strong evidence base for stress and anxiety.

Box breathing → Calm breathing → Meditation timer → Mood tracker →

Frequently Asked Questions

How accurate is the PSS-10?
The PSS-10 is widely used in research across many cultures and contexts. Cohen and Williamson (1988) reported good internal consistency for the 10-item version (Cronbach's alpha about 0.78). It measures how stressful you perceive your life to be, and it is not a diagnostic test.
Should I retake the assessment regularly?
Yes — once a month is a useful frequency. The PSS-10 measures perceived stress in the last month, so monthly retakes capture meaningful change. Some people retake weekly during high-stress periods to monitor trends.
My score is high — what should I do?
A high score (27+) is a meaningful signal, not a diagnosis. First steps: speak to your GP or a therapist, particularly if the score has been high for more than 2-3 months. Meanwhile, regular breathing practice and mindfulness meditation are practical self-help steps.