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Instructions
Submit at least one page of double-spaced writing in size 11 or 12 font for each of the following three parts. Writing more for each part is ideal; writing less will cost points. Header material, e.g., name and date so forth, do not count as “writing.” Please use APA formatting for this paper. See samples and instructions here: https://apastyle.apa.org/style-grammar-guidelines
Part A: Complete the five stress and health scales below. Provide your overall score(s) for each scale but do not submit the scales or responses to each individual question/item within each scale. Next, write a brief statement for each of the five scales about what your score(s) made you think or feel.
Part B: Identify and describe three personal stressors/daily hassles.
Part C: Discuss three ways to reduce stress in your life.
Combine Parts A, B, and C above into a single Word, Google Docs, or PDF file. Do not mix scales responses, daily stressors, and stress reducers into a single section. Doing so will increase your instructor’s stress.
Grading
This assignment is worth 33 points. Part A = 15 points, Part B = 9 points, and Part C = 9 points.
Scale 1: Stressed Out?
This scale will assess your general level of stress.
Indicate your degree of agreement with each statement by placing a number in the blank before it. Use the following scale:
4 = Very often
3 = Fairly often
2 = Sometimes
1 = Almost never
0 = Never
____ 1. How often have you been upset because of something that happened unexpectedly?
____ 2. How often have you felt that you were unable to control the important things in your life?
____ 3. How often have you felt nervous and “stressed”?
____ 4. How often have you felt confident about your ability to handle your personal problems?
____ 5. How often have you felt that things were going your way?
____ 6. How often have you been able to control irritations in your life?
____ 7. How often have you found that you could not cope with all the things that you had to do?
____ 8. How often have you felt that you were on top of things?
____ 9. How often have you been angered because of things that were outside your control?
____ 10. How often have you felt difficulties were piling up so high that you could not overcome them?
For items 4, 5, 6, and 8, reverse your score. That is, change a score of 4 to 0, 3 to 1, keep 2 as 2, change a score of 1 to 3, and 0 to 4. (Leave the scores you gave yourself for items 1, 2, 3, 7, 9, and 10.) Then add your scores for all ten items for a total.
Stress levels vary among individuals. Below are average scores for various groups:
Age Gender Marital Status
18-29: 14.2 Men: 12.1 Widowed: 12.6
30-44: 13.0 Women: 13.7 Married or living with: 12.4
45-54: 12.6 Single or never wed: 14.1
55-64: 11.9 Divorced: 14.7
65-over: 12.0 Separated: 16.6
Source: Cohen, S., Kamarck, T., & Mermelstein, R. (1983). A global measure of perceived stress. Journal of Health and Social Behavior, 24, 386-396.
Scale 2: Susceptibility to Stress (SUS)
How susceptible you are to stress depends upon a mix of your health behaviors, lifestyle, and resources for coping with stress. This test will help you determine your level of susceptibility and the factors that contribute to it. Fill in 1 (ALMOST ALWAYS) to 5 (NEVER) according to how much of the time an item is true of you.
___ 1. I eat at least one hot, balanced meal a day.
___ 2. I get 7-8 hours sleep at least 4 nights a week.
___ 3. I give and receive affection regularly.
___ 4. I have at least one relative within 50 miles on whom I can rely.
___ 5. I exercise to the point of perspiration at least twice a week.
___ 6. I avoid tobacco use (cigarettes, pipe, cigars, snuff, chewing tobacco).
___ 7. I consume fewer than 5 alcoholic drinks per week.
___ 8. I am the appropriate weight for my height.
___ 9. I have an income adequate to meet basic expenses.
___ 10. I get strength from my religious beliefs.
___ 11. I regularly attend club or social activities.
___ 12. I have a network of friends and acquaintances.
___ 13. I have one or more friends to confide in about personal matters.
___ 14. I am in good health (including eyesight, hearing, teeth).
___ 15. I am able to speak openly about my feelings when angry or worried.
___ 16. I have regular conversations with the people I live with about domestic problems (e.g., chores, money, and daily living issues).
___ 17. I do something for fun at least once a week.
___ 18. I am able to organize my time effectively.
___ 19 I drink fewer than 3 cups of coffee (or tea or cola drinks) per day.
___ 20. I take quiet time for myself during the day.
___ 21. I have an optimistic outlook on life.
Scoring: To obtain your total score, simply add the numbers you placed in front of the 21 items, and subtract 21. Any number over 32 indicates susceptibility to stress. A total score between 52 and 77 suggests serious susceptibility, and over 77 means extreme susceptibility.
Source: Susceptibility to Stress scale from the Stress Audit, version 5.0-OS, developed by Lyle H. Miller and Alma Dell Smite. Copyright 1987, 1994 Biobehavioral Institute of Boston.
Scale 3: Are You a Type A or a Type B?
You can get a general idea of which personality type you more closely resemble by responding to the following statements. Reach each statement and circle one of the numbers that follow it, depending on whether the statement is definitely true for you, mostly true, mostly false, or definitely false. Scoring is explained below.
1 = Definitely true
2 = Mostly true
3 = Mostly false
4 = Definitely false
1. I am more restless and fidgety than most people. 1 2 3 4
2. In comparison with most people I know, I’m not very involved in my work. 1 2 3 4
3. I ordinarily work quickly and energetically. 1 2 3 4
4. I rarely have trouble finishing my work. 1 2 3 4
5. I hate giving up before I’m absolutely sure I’m licked. 1 2 3 4
6. I am rather deliberate in telephone conversations. 1 2 3 4
7. I am often in a hurry. 1 2 3 4
8. I am somewhat relaxed about my work. 1 2 3 4
9. My achievements are considered to be significantly higher than those of most people I know. 1 2 3 4
10. Tailgating bothers me more than a car in front slowing me up. 1 2 3 4
11. In conversation, I often gesture with hands and head. 1 2 3 4
12. In rarely drive a car too fast. 1 2 3 4
13. I prefer work in which I can move around. 1 2 3 4
14. People consider me to be rather quiet. 1 2 3 4
15. Sometimes I think I shouldn’t work so hard, but something drives me. 1 2 3 4
16. I usually speak more softly than most people. 1 2 3 4
17. My handwriting is rather fast. 1 2 3 4
18. I often work slowly and deliberately. 1 2 3 4
19. I thrive on challenging situations. The more challenges I have the better. 1 2 3 4
20. I prefer to linger over a meal and enjoy it. 1 2 3 4
21. I like to drive a car rather fast when there is not speed limit. 1 2 3 4
22. I like work that is not too challenging. 1 2 3 4
23. In general, I approach my work more seriously than most people I know. 1 2 3 4
24. I talk more slowly than most people. 1 2 3 4
25. I’ve often been asked to be an officer of some group or groups. 1 2 3 4
26. I often let a problem work itself out by waiting. 1 2 3 4
27. I often try to persuade others to my point of view. 1 2 3 4
28. I generally walk more slowly than most people. 1 2 3 4
29. I eat rapidly even when there is plenty of time. 1 2 3 4
30. I usually work fast. 1 2 3 4
31. I get very impatient when I’m behind a slow driver and can’t pass. 1 2 3 4
32. It makes me mad when I see people not living up to their potential. 1 2 3 4
33. I enjoy being around children. 1 2 3 4
34. I prefer walking to jogging. 1 2 3 4
35. When I’m in the express line at the supermarket, I count the number of items the person ahead of me has and comment if it’s over the limit. 1 2 3 4
36. I enjoy reading for pleasure. 1 2 3 4
37. I have high standards for myself and others. 1 2 3 4
38. I like hanging around talking to my friends. 1 2 3 4
39. I often feel that others are taking advantage of me or being inconsiderate. 1 2 3 4
40. If someone is in a hurry, I don’t mind letting her or her go ahead of me. 1 2 3 4
Scoring: For each statement, two numbers represent Type A answers and two numbers represent Type B answers. Use the scoring sheet below to determine how many TYPE A and Type B answers you gave. For example, if you circled 1 or 2 for the first statement, that indicates a Type A response according to the highlighted line below. If you chose 3 or 4 for the first statement, you chose a Type B response. You will have an ‘A’ or a ‘B’ for each of the 40 items.
Then give yourself +1 for each ‘A’ and give yourself -1 for each ‘B’. Then sum the scores. For example, if you scored 24 As and 16 Bs, you calculate 24 – 16 = 8, which falls in the Moderate A range noted below.
1. 1 or 2 = A; 3 or 4 = B 11. 1 or 2 = A; 3 or 4 = B 21. 1 or 2 = A; 3 or 4 = B 31. 1 or 2 = A; 3 or 4 = B
2. 1 or 2 = B; 3 or 4 = A 12. 1 or 2 = B; 3 or 4 = A 22. 1 or 2 = B; 3 or 4 = A 32. 1 or 2 = A; 3 or 4 = B
3. 1 or 2 = A; 3 or 4 = B 13. 1 or 2 = A; 3 or 4 = B 23. 1 or 2 = A; 3 or 4 = B 33. 1 or 2 = B; 3 or 4 = A
4. 1 or 2 = B; 3 or 4 = A 14. 1 or 2 = B; 3 or 4 = A 24. 1 or 2 = B; 3 or 4 = A 34. 1 or 2 = B; 3 or 4 = A
5. 1 or 2 = A; 3 or 4 = B 15. 1 or 2 = A; 3 or 4 = B 25. 1 or 2 = A; 3 or 4 = B 35. 1 or 2 = A; 3 or 4 = B
6. 1 or 2 = B; 3 or 4 = A 16. 1 or 2 = B; 3 or 4 = A 26. 1 or 2 = B; 3 or 4 = A 36. 1 or 2 = B; 3 or 4 = A
7. 1 or 2 = A; 3 or 4 = B 17. 1 or 2 = A; 3 or 4 = B 27. 1 or 2 = A; 3 or 4 = B 37. 1 or 2 = A; 3 or 4 = B
8. 1 or 2 = B; 3 or 4 = A 18. 1 or 2 = B; 3 or 4 = A 28. 1 or 2 = B; 3 or 4 = A 38. 1 or 2 = B; 3 or 4 = A
9. 1 or 2 = A; 3 or 4 = B 19. 1 or 2 = A; 3 or 4 = B 29. 1 or 2 = A; 3 or 4 = B 39. 1 or 2 = A; 3 or 4 = B
10. 1 or 2 = B; 3 or 4 = A 20. 1 or 2 = B; 3 or 4 = A 30. 1 or 2 = A; 3 or 4 = B 40. 1 or 2 = B; 3 or 4 = A
Determine your personality type based on your total score:
+20 to +40 = Definite A
+1 to +19 = Moderate A
0 to -19 = Moderate B
-20 to -40 = Definite B
Source: Insel, P. M. & Roth, W. T. (1998). Wellness Worksheets to accompany Core Concepts in Health, 8th ed. Worksheet #10. Copyright 1998 Mayfield Publishing Company.
Scale 4: Coping with Stress
Different people use different strategies for coping with stress. Some strategies are clearly problem-focused, some are emotion-focused, and some are avoidance-focused. This scale will help you to identify which strategy you tend to use most often.
Take few minutes to identify the most important problem you have faced during the last year. Then, using the scale below, indicate how often you used each of the following strategies to deal with it.
0 = Not at all
1 = A little
2 = Occasionally
3 = Fairly often
___ 1. Took things a day at a time.
___ 2. Got away from things for a while.
___ 3. Tried to find out more about the situation.
___ 4. Tried to reduce tension by drinking more.
___ 5. Talked with a professional person (e.g., doctor, lawyer, clergy).
___ 6. Made a promise to myself that things would be different next time.
___ 7. Prepared for the worst.
___ 8. Let my feeling out somehow.
___9. Took it out on other people when I felt angry or depressed.
__ 10. Prayed for guidance and/or strength.
__ 11. Accepted it; nothing could be done.
__ 12. Talked with spouse or another relative about the problem.
__ 13. Talked with a friend about the problem.
__ 14. Tried to reduce tension by taking more tranquilizing drugs.
__ 15. Told myself things that helped me feel better.
__ 16. Kept my feelings to myself.
__ 17. Bargained or compromised to get something positive from the situation.
__ 18. Tried to reduce tension by exercising more.
__ 19. Tried to reduce tension by smoking more.
__ 20. Tried to see the positive side of the situation.
__ 21. Considered several alternatives for handling the problem.
__ 22. Made a plan of action and followed it.
__ 23. Went over the situation in my mind to try to understand it.
__ 24. Tried to reduce tension by eating more.
__ 25. Got busy with other things to keep my mind off the problem.
__ 26. Drew on my past experiences.
__ 27. Avoided being with people in general.
__ 28. I knew what had to be done and tried harder to make things work.
__ 29. Tried to step back from the situation and be more objective.
__ 30. Refused to believe that it happened.
__ 31. Sought help from persons or groups with similar experiences.
__ 32. Tried not to act too hastily or follow my first hunch.
Coping Strategies: You can calculate your average score for each subscale to determine what strategy you tend to use more.
Active-cognitive (active efforts to construct thoughts to help cope with the problems): items 1, 6, 7, 10, 11, 15, 20, 21, 23, 26, and 29. Add the scores for these items to get a total.
Active-behavioral (active efforts to change the situation): items 2, 3, 5, 8, 12, 13, 17, 18, 22, 25, 28, 31, and 32. Add the scores for these items to get a total.
Avoidance (trying to keep the problem out of awareness: items 4, 9, 14, 16, 19, 24, 27, and 30. Add the scores for these items to get a total.
Calculate your average for each subscale. Do this by dividing each subscale total by the number of items in that subscale. (That is, cognitive average = cognitive subscale total/11. Behavioral average = behavioral subscale total/13. Avoidance average = avoidance subscale total/8.)
Source: Holahan, C. J. & Moos, R. H. (1987). Personal and contextual determinants of coping strategies. Journal of Personality and Social Psychology, 52, 946-955.
Scale 5: Life Orientation Test
This scale assesses a person’s optimism, or more specifically, a person’s expectations regarding the favorability of future outcomes.
Indicate the extent to which you agree with each of the following statements using the following response scale:
0 = Strongly disagree
1 = Disagree
2 = Neutral
3 = Agree
4 = Strongly agree
Place the appropriate number in the blank before each item.
___ 1. In uncertain times, I usually expect the best.
___ 2. It’s easy for me to relax.
___ 3. If something can go wrong for me, it will.
___ 4. I always look on the bright side of thinks.
___ 5. I’m always optimistic about my future.
___ 6. I enjoy my friends a lot.
___ 7. It’s important for me to keep busy.
___ 8. I hardly ever expect things to go my way.
___ 9. Things never work out the way I want them to.
___ 10. I don’t get upset too easily.
___ 11. I’m a believer in the idea that “every cloud has a silver lining.”
___ 12. I rarely count on good things happening to me.
Scoring: First reverse your responses on items 3, 8, 9, and 12 (0 = 4, 1 = 3, 2 =2, 3 = 1, 4 = 0) and then add up the total responses for items 1, 3, 4, 5, 8, 9, 11, and 12 to obtain a final score. (Items 2, 6, 7, and 10 are simply filler items.) Scores can range from 0 to 32, with higher scores reflecting greater optimism. The mean score is approximately 21.
Source: Scheier, M. F. & Carver, C. S. (1985). Optimism, coping, and health: Assessment and implications of generalized outcome expectancies. Health Psychology, 4, 219-247.
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