Answer “yes” or “no” to each question. Answer yes or no to each of the a) b) c) d) e) options.

1. HOME

Within the last year, have you:

1. Moved house?
2. Been upset by your surroundings?
3. Watched far too much TV (in your opinion)?

d) Felt that you haven’t had enough space?

e) Changed your living conditions in some way?

(Score 1 point for every “yes”; score no points for every “no”.)

2. RELATIONSHIPS

In the past 12 months, have you suffered:

a) The death or illness of a close friend or relative?

(Score 4 points if for a “yes”; no points for a “no”.)

b) The break-up of a close relationship?

(Score 5 points for a “yes”; score no points for a “no”.)

c) Falling out with someone close?

d) Dealing with problems of people close to you?

1. Been keeping a secret from a loved one?

(c) d) e): Score 3 points for a “yes”; no points for a “no”.)

3. WORK

Are you:

a) Behind with your work?

b) Having trouble concentrating?

c) About to take (or taken in the last 12 months)

any important interviews or exams?

(a) b) c): Score 1 point for a “yes”; score no points for a “no”.)

d) Having trouble with colleagues?

e) Unhappy about work for any other reason?

(d) e): Score 3 points for a “yes”; score no points for a “no”.)

4. HEALTH

In recent months, have you:

a) Been eating/drinking/indulging in stuff you know is bad for you?

b) Been pregnant

c) Had a lot of headaches or stomach upsets

d) Had a serious accident or illness?

e) Had an operation?

(a) b) c) d) e): Score 3 points for a “yes”; score no points for a “no”.)

5. EMOTIONS

Are you:

a) Prone to throwing “wobblers” when things go wrong?

b) Easily irritated?

c) Often on edge or restless?

(a) b) c): Score 2 points for a “yes”; no points for a “no”.)

d) Anxious or worried a lot of the time?

e) Feeling pressurised in any way?

(d) e): Score 3 points for a “yes; no points for a “no’.)

6. IMAGE

Are you:

a) Unhappy with your looks?

b) Worried you’re not as fashionable as your friends?

c) Plagued by bad skin?

d) Constantly having “bad hair days”?

e) Often criticised for the way you look?

(a) b) c) d) e): Score 1 point for a “yes”; score no points for a “no”.)

Added up your score? Yes? Then, read on…

CONCLUSIONS

If you scored over 43 points, you’re so wound up, you don’t know if you’re coming or going. You’ve got more stress in your life than most and have probably been having a bit of a rough time. OK, so you’ve had to deal with some pretty unpleasant stuff and you can’t do much about that. But you can do something to alleviate those stressed out feelings. If possible, avoid getting into other stressful situations until you feel more able to cope. And check out the STRESS-BUSTING section below.

If you scored 22 – 42 points, you’re pretty stressed out and may be having trouble dealing with the problems you’re having to face. Have a look at the particular situations or problems that are bothering you and see if you can do anything to avoid them. Maybe you should try to look at your life from a more objective point of view and learn to deal with worries in a less panicky way. To help you on your way to a stress-free lifestyle, check out our STRESS-BUSTING section below.

If you scored under 21 points, you’ve had your ups and downs but no more than anyone else. In fact, you’re in pretty good shape on the stress front. Of course stressful situations occur from time to time in your life, but it seems that you’re able to deal with these admirably. if your score was less than 10, you’re a cool, laid-back – maybe too laid-back at times! – person. If your score was nearer 21, however, you could do with chilling out a bit. Do it by reading the STRESS-BUSTING tips below.

STRESS-BUSTING!

Here’s how to do it…

* Take a bath – and put some aromatic lavender oil in it. Make sure it’s not too hot, as excess heat can make you feel even more flustered! And don’t lie there for too long either – have a nice wallow, then get out, wrap yourself in a nice fluffy towel and relax. Mmmm!

* Go for a walk. Sounds boring but it all depends where you walk and who you take with you. The best company in times of stress is often a pet. if you haven’t got a dog, borrow a friend or neighbour’s. The exercise will do you (and the hound) some good and when you feel like stopping for a rest there’s nothing more therapeutic than chatting to a furry friend whilst playing with their velvety ears!

* Cry. Sounds depressing, but a good old sob can do you the world of good. Don’t hold back – let rip and bawl your eyes out! You may not know this, but crying actually gets rid of harmful chemicals produced in the body at times of stress. Laughing works in much the same way, so when you’ve finished crying, get out your favourite comedy vids – Absolutely Fabulous, Fawlty Towers and BlackAdder are almost always guaranteed to work – and have a chuckle.

* Talk. Don’t bottle up all those words that are just bursting to come out. If someone’s making you angry or upset, suggest talking it through. Have a discussion, as opposed to a row, and behave in a mature, calm and rational way. You’ll get more respect doing this, and feel much better afterwards too.

* Relax. Sounds a bit obvious, but it’s not always something that springs to mind when you’re feeling stressed. But really it’s pretty straightforward… Deep-breathing, for example, is just that – breathing deeply. It’s amazing how shallow we all breathe, especially at times of stress. Hyperventiliation (the medical term for short, shallow breathing) builds up more stress in the body, as too much carbon dioxide escapes and all the organs become affected by the lack of this important gas. Meditation – just sitting calmly, relaxing and thinking – can also help. Yoga (which is more complicated, but well worth a try) can be a massive help. Learn all this stuff at an evening class or from books, videos or tapes – available at most good book shops and health food stores. Once you’ve learnt some good techniques, most of them can be practised any time, anywhere.

* Get a friend to give you a massage. Use oils to make it extra special. Use two drops of basil, one drop each of neroli, cedarwood and juniper in an egg-cupful of almond oil. Massage helps to relieve contracted (tightened up) muscles and encourages your body to relax. It also stimulates the blood circulation and the nervous system, releasing tension. And, more than that, it feels fab! Do it just before you go to bed to ensure a good night’s sleep.

* Exercise. Bleugh! Sounds deeply unnecessary but it can work wonders if you’re feeling stressed. And you don’t have to do that much – three 45-minute sessions a week should be enough to make you feel better. It doesn’t have to be a boring routine – dancing, swimming or trampolining or playing an energetic game of squash or football are all fun ways of keeping fit and de-stressing you.

* Eat – but make sure you eat the right things. Sweets and chocs may cheer you up temporarily, but that’s just because you get a “rush” from the sudden intake of sugar. They also use up the de-stressing B vitamins during digestion. Minutes after your “high”, you’ll realise that the symptoms of stress aren’t relieved at all – in fact, they may be worse. Instead, eat lots of foods that are rich in Vitamin C and Vitamin B complex, such as citrus fruits (oranges, grapefruits, lemons and limes), lightly steamed green leafy vegetables, offal (if you’re a meat-eater, this can be a rich source of essential vitamins), blackcurrants, sprouting seeds, wheatgerm and wholegrains. And believe it or not, oats can have an extremely calming effect. So get tucked into a big bowl of porridge – just the job on these chilly mornings too!

* Listen to your favourite music. Make sure it’s stuff that makes you feel relaxed. No matter how much you like it, “tunes” that summons up images of the mosh pit at an outdoor festival are unlikely to help you chill out.

* Sleep - or just have a nice lie down. Getting the z’s – or the rest – your body needs can make problems seem a whole lot less scary. Zzzzzzzzzzzz!