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Stress test: symptoms of stress

Find out how high your perceived stress load has been over the past month. Answer 10 questions from the PSS-10 scientific scale and get a score and explanation in a few minutes.

For each question, choose how often this has happened to you over the past month. There are no right or wrong answers.

  1. 1. How often have you been upset because of something that happened unexpectedly?
  2. 2. How often have you felt that you were unable to control the important things in your life?
  3. 3. How often have you felt nervous and stressed?
  4. 4. How often have you felt confident about your ability to handle your personal problems?
  5. 5. How often have you felt that things were going your way?
  6. 6. How often have you found that you could not cope with all the things you had to do?
  7. 7. How often have you been able to control irritations in your life?
  8. 8. How often have you felt that you were on top of things?
  9. 9. How often have you been angered because of things that happened that were outside of your control?
  10. 10. How often have you felt difficulties were piling up so high that you could not overcome them?

The calculation runs in your browser. We don't send or store what you enter.

Your result

/ Your score
Low perceived stress Moderate perceived stress High perceived stress

Your score falls in the range the PSS-10 scale describes as low perceived stress. This does not mean you are free of pressure, but that you are currently managing it most of the time.

Your score falls in the range the PSS-10 scale describes as moderate perceived stress. Many people in this range notice an effect on sleep, mood or focus.

Your score falls in the range the PSS-10 scale describes as high perceived stress. If you have felt this way for a while and it affects daily life, it is worth talking to a doctor or a psychologist.

Low perceived stress 0–13
Moderate perceived stress 14–26
High perceived stress 27–40

This is a self-test, not an expert assessment. The same score can mean different things for different people, so use the result as a starting point for reflection, not a final answer.

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An informational test, not a substitute for medical advice.

Perceived stress and burnout

Stress is a physical and emotional response to demands that outweigh your current resources for coping with them. The PSS-10 scale, developed by psychologist Sheldon Cohen in 1983, measures perceived stress — how overloaded, unpredictable and uncontrollable your life has felt over the past month, rather than the events themselves.

Burnout is something different. The World Health Organization (WHO) describes it in the ICD-11 classification as a syndrome resulting from chronic workplace stress that has not been successfully managed, characterised by exhaustion, mental distance from one's job and lower professional efficacy. By WHO's definition, burnout is not an illness but an occupational phenomenon — what sets it apart from everyday stress is mainly its duration and its link to work.

Common signs of stress

Stress often shows up on several levels at once: physical (muscle tension, headaches, fatigue, sleep problems, digestive discomfort), emotional (irritability, a sense of being overwhelmed, mood swings) and behavioural (trouble concentrating, procrastination, more coffee, cigarettes or alcohol than usual).

Signs look a little different in everyone, which is why the PSS-10 is deliberately broad — it does not ask about individual symptoms, but about your general sense of control and unpredictability over the past month. A high score does not point to one specific symptom; it reflects how heavy the overall load has felt to you.

What people commonly do, and when to see a doctor

Guidelines and health organisations often list habits that come up around coping with stress: a regular sleep schedule, movement outdoors, breaks during the day, limiting caffeine and alcohol, and talking to someone close to you or to a psychologist. These are general habits, not an instruction that any one of them has to work for you specifically.

If a sense of stress drags on for weeks, affects your sleep, relationships or work, or comes with signs of anxiety or low mood, it is worth talking to a doctor or psychologist. Anxiety is a separate topic that professionals assess with other questionnaires, such as the GAD-7; in an acute crisis or with thoughts of self-harm, call your local emergency number immediately.

Frequently asked questions

What does a high score on a stress test mean?

A high score on the PSS-10 scale means your life has often felt unpredictable, uncontrollable and overloaded over the past month. It is not a tool for assessing your health, but a sign that it may be worth talking to a doctor or a psychologist.

What is the PSS-10?

The PSS-10 (Perceived Stress Scale) is a questionnaire developed by psychologist Sheldon Cohen in 1983 to measure perceived stress. It consists of 10 questions about feelings and thoughts over the past month, and the result is a number between 0 and 40.

What is the difference between stress and burnout?

Stress is a short-term response to pressure, while burnout, as defined by the World Health Organization, is a longer-term occupational phenomenon linked to chronic workplace stress that has not been successfully managed.

When should you see a doctor about stress?

If stress drags on for weeks, disrupts your sleep or daily life, or comes with signs of anxiety or low mood, it is worth talking to a doctor or a psychologist. In an acute crisis or with thoughts of self-harm, call your local emergency number immediately.

Is a stress test the same as an anxiety test?

No. The PSS-10 measures general perceived stress, while anxiety is a separate topic that professionals assess with other questionnaires, such as the GAD-7. If you notice strong anxiety symptoms, talk to a doctor.

Sources

  1. Cohen S et al. – A global measure of perceived stress (1983)
  2. WHO – Burn-out an occupational phenomenon (ICD-11)
  3. NHS – Stress
  4. WHO – Stress (Questions and answers)

Updated: October 2026

An informational test, not a substitute for medical advice.

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