Free Online Stress Test (PSS-10)
Take this validated stress screening used by psychologists worldwide to measure perceived stress over the last month. Get immediate results in just 3 minutes.
In the last month, how often have you been upset because of something that happened unexpectedly?
About the PSS-10 Stress Test
The Perceived Stress Scale (PSS-10) is one of the most widely used tools for screening stress. Developed by Professor Sheldon Cohen, it is commonly used in psychology research, wellbeing programmes, and therapeutic assessment.
Unlike tools that focus on one environment such as work or family, the PSS-10 measures your overall sense of pressure and coping over the last month. That makes it useful when stress comes from several places at once.
This test is especially helpful if you are wondering whether life has simply been busy or whether ongoing pressure may now be affecting your sleep, mood, energy, and ability to function well.
Common Signs & Symptoms of Chronic Stress
Understanding Your Score
Your PSS-10 total reflects how overloaded and difficult life has felt recently. Higher scores often suggest stress is beginning to affect wellbeing, recovery, and day-to-day performance.
Your responses suggest you're experiencing low stress levels. You appear to be coping well with life's demands.
Recommended next step: Continue with your current stress management strategies
Your responses suggest moderate stress levels. This is common, but you may benefit from additional stress management techniques.
Recommended next step: Consider adding relaxation practices to your routine
Your responses suggest high stress levels. It would be beneficial to implement stress reduction strategies and consider professional support.
Recommended next step: Speaking with a therapist can help develop coping strategies
Your responses suggest very high stress levels. Professional support can help you manage stress and prevent burnout.
Recommended next step: We recommend booking an appointment with a therapist
Effective Treatments for Stress
Stress Counselling
Practical support for ongoing life pressure, overwhelm, and the emotional impact of chronic stress across work, family, and health.
Learn about stress counsellingCognitive Behavioural Therapy (CBT)
CBT can help you identify thinking patterns and behaviours that increase stress and replace them with healthier coping strategies.
Learn about CBTMindfulness-Based Therapy
Mindfulness-based approaches can help lower mental overload, improve emotional regulation, and rebuild a sense of calm.
Learn about mindfulness therapyWorkplace Stress Support
If stress is driven mainly by work, specialist support can help with boundaries, workload, burnout prevention, and recovery planning.
Learn about workplace stress supportFrequently Asked Questions About Stress Testing
Is the PSS-10 a clinical stress test?
The PSS-10 is a validated psychological screening tool used in research and clinical settings to measure perceived stress. It is not a medical diagnosis, but it is a trusted way to estimate how overwhelmed or under pressure you have felt over the last month.
What does the PSS-10 measure?
The Perceived Stress Scale measures how unpredictable, overloaded, and out of control life has felt to you over the last month. It focuses on your experience of stress rather than on one specific cause.
What is the difference between stress and burnout?
Stress usually reflects pressure, overload, and difficulty coping. Burnout is more specific and often includes emotional exhaustion, detachment, and reduced sense of accomplishment, especially in work-related contexts.
Can high stress affect physical health?
Yes. Ongoing stress can contribute to headaches, sleep problems, digestive issues, lowered immunity, muscle tension, high blood pressure, and a higher risk of anxiety or depression.
When should I get help for stress?
If stress is affecting sleep, work, relationships, concentration, or your physical health, it is worth speaking with a therapist or GP. Getting support earlier can help prevent burnout.
What therapy helps with chronic stress?
CBT, mindfulness-based therapy, stress-management counselling, and workplace-focused therapy can all help. The best approach depends on whether stress is linked mainly to work, health, relationships, or broader anxiety patterns.
When to Seek Help
If your score is high or very high, or stress is disrupting sleep, work, relationships, or physical health, it is a good time to get support before it progresses into burnout, anxiety, or depression.
If you feel unable to cope, are having panic symptoms, or are in crisis, contact your GP, NHS 111, or Samaritans on 116 123 for immediate help.
Get Expert Help Managing Stress
Don't let stress control your life. Our experienced therapists specialise in stress management, burnout prevention, and work-life balance support.