Stress Reduction Self Assessment Quiz For Service-Based Women: How Well Are You Managing Stress and Prioritizing Self-Care?

Quiz Questions

• 1.
  You've come home from a stressful day of work, what are you snacking on?

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  • A.
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    A bowl of popcorn with a dash of olive oil, lemon juice, and sea salt!
  • B.
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    A big bag of kettle chips… I like my snacks salty.
  • C.
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    Guacamole with onion, chiles, and cilantro plus baked Tostitos.
  • D.
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    Candies in every colour: Skittles, Starbursts, and Mini-Snickers… I want ‘em all!
  • E.
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    Glass of water or nothing at all.
  • F.
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    A glass of wine or alcoholic beverage of choice.
• 2.
  How many cups of coffee or caffeinated tea do you drink per day?

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  • A.
    0 — I’m caffeine free... No jitters or 3 p.m. slumps for me!
  • B.
    1-2 — I usually have a cup or two in the morning and one in the afternoon. It’s my tried n’ true pick-me-up!
  • C.
    3 + — I’m a bit of a caffeine fiend... I can’t get much done without my coffee or tea.
• 3.
  Do you enjoy learning more about the world?

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  • A.
    Yes, but I don’t actively try to learn more. I’m happy with whatever learning opportunities come my way.
  • B.
    Can’t say learning is something I particularly enjoy… I know what I know, and I don’t see the point in taking on anything extra.
  • C.
    Yes — I can’t get enough of learning. I feel like it’s my responsibility to know as much as I can about… well, everything!
• 4.
  Whether it’s through nutritious foods or supplements, do you get enough vitamins?

  • A.
    I’m not really sure… What counts as ‘enough?’ 
  • B.
    Yes, I’m pretty careful about meeting my body’s nutritious needs. I can’t function my best if I’m not properly fueled up 🤷‍♀️
  • C.
    I try to take multivitamins, but they are so easy to forget! Maybe if I added more leafy greens to my diet, I wouldn’t have to worry so much about missing a day or two.
• 5.
  What does your typical breakfast look like?

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  • A.
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    I love me some oatmeal! Maybe with oat milk, peanut butter, and a handful of raspberries to jazz it up a bit.
  • B.
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    I’m all about protein: a couple fried eggs, bacon, and a slice of toast or two. Then a glass of orange juice to wash it all down!
  • C.
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    I’m not much of a breakfast person. If I eat it at all, I’ll usually have something super quick like a cereal bar or a yogurt cup.
  • D.
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    I love a good breakfast wrap: scrambled eggs, sliced turkey, cherry tomatoes, and lettuce in a whole-wheat tortilla — yum!
  • E.
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    Coffee and more coffee.
  • F.
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    Freshly made juice like celery or fresh fruit.
• 6.
  From 1-10, how satisfied are you with your current job or occupation?

  • A.
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    1-4 — It’s definitely not my dream job… I often finish work feeling drained and dissatisfied. It’s difficult finding the motivation to show up every morning.
  • B.
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    5-7 — It’s not the best… But it’s also not the worst. With a few small changes, I feel like I could be happy working my current job.
  • C.
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    8-10 — I love what I do, and I can’t imagine doing anything else! My work makes a difference, and it gives me a real sense of purpose.
• 7.
  How much alcohol do you consume per week?

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  • A.
    0-3 drinks — Alcohol isn’t really my thing. But if I’m celebrating, I might have a glass or two.
  • B.
    4-7 drinks — I usually have a glass of wine or beer with dinner. While I drink regularly, I rarely get drunk.
  • C.
    7+ drinks — I have a couple drinks per day. Occasionally I party a little too hard and wake up with a hangover.
• 8.
  What’s your exercise of choice?

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  • A.
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    Jogging, biking, swimming… I like it all. Working up a sweat is my go-to way of releasing stress!
  • B.
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    Does walking from my front door to my car count as exercise? 
  • C.
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    A low-impact activity that fits easily into my schedule. Maybe  a walk after dinner or an online fitness class.
• 9.
  Which emoji best describes your current stress levels? 

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  • A.
    🥵 — Yikes! My stress level is critically high, frequently taking care of other peoples needs, and I fear I’m about to burn out big time. If only I knew how to ease my worries...
  • B.
    🤷 — Meh… Could be better, could be worse. When I’m not stressed, I feel good, but as soon as it rears its ugly head, I get thrown way off course!
  • C.
    😌 — For me, stress is so not a problem. It’s not that I never feel stressed, but rather when I do, I know how to deal with it in a healthy way (aka. deep breathing and a cup of chamomile tea).
• 10.
  How much water do you typically drink per day?

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  • A.
    1-2 glasses — Okay, I know I should be drinking more, but it’s so easy to forget!
  • B.
    2-6 glasses — I’m pretty good with sipping water throughout the day. No dehydration headaches for me!
  • C.
    6-8 glasses — I’m all about hydration… You couldn’t pay me to stop drinking my eight glasses.
• 11.
  I find it hard to set boundaries in my life and end up doing things I don't want to.

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  • A.
    Ouuuff, mind reader. Yes that's me
  • B.
    Ehh. From time to time
  • C.
    No, I have pretty good boundaries
• 12.
  A colleague gives you some constructive feedback on work you've done. You think..

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  • A.
    "I feel awful. I shouldn't have done it in the first place. I didn't get it perfect like how I wanted."
  • B.
    " I feel a little attacked. But I'll be okay, and try again if I'm ready.
  • C.
    That was helpful. I did the best I could for the circumstances, I know it's not personal. I'll try again with the new recommendations

Quiz Outcomes

• 1.
  You're a Heart-Centred Stress Reduction & Self-Care... Beginner

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  Friend, when it comes to reducing stress, practicing self-care and taking care of your needs, you’re new to the game... but you’re off to an awesome start! By completing this quiz, you’ve begun to take your health and happiness into your own hands.You’ve made a big, brave step towards committing to positive change, and if that isn’t worth celebrating, what is? Maybe you want have more boundaries, sleep a little deeper, or decrease your stress levels…Whatever your goals may be, rest assured that with a little guidance and support you can achieve — even exceed — them."Your present circumstances don't determine where you can go; they merely determine where you start." — Nido QubeinThree tips to help you on your path to a healthy, happy lifestyle...1) Pick Exercises that Excite YouFriend, exercise doesn’t have to look like you sweating it out in an overcrowded gym. While treadmills, ellipticals, and similar cardio machines are a great option if you’re short on time, they can get a little boring if you don’t switch up your workout routine.Instead of forcing yourself to spend an hour doing something you really aren’t in the mood for, ask yourself what physical activities you genuinely enjoy. It could be something simple as raking the leaves in your front yard or taking a relaxing walk along the creek with friends or family. If you pick something that lights you up, you’re way more likely to get out there and actually do it.2. Rethink Your Sleep RoutineAccording to a recent study, insomnia is on the rise… And it’s no wonder when you think of our culture’s high stress levels and total reliance on technology. Computer and smartphone screens emit a wavelength of light in the blue spectrum, which signals your body to wake up. When you use your devices within two or three hours of bedtime, your body can’t make the melatonin it needs for a refreshing, rejuvenating sleep…So pick your ideal lights out time and press pause on your screens well before then!On top of that, try managing the stress that might be keeping you up after hours by prayer and journaling. This will lower your cortisol levels throughout the day so that by night you’re able to fall fast asleep.P.S. Steering clear of caffeinated beverages like coffee and Red Bull will also go a long way in your quest for an eight-hour snooze.3. Cut Out Highly-Processed SnacksMaybe you’ve heard this tip a million times, but I’m going to say it again because it truly is that important. Clean those highly-processed snacks out of your cupboard, friend! I’m not just talking about the chocolate bars and marshmallows.Many supposedly nutritious foods such as pasta, peanut butter, and granola bars are jam-packed with sugar, salt, and chemicals that non-scientists can’t even hope to pronounce.Find whole-food alternatives to your favorite snacks. I.e. instead of highly-processed fruit leathers, try drying apples, apricots, or whatever suits your fancy with produce straight from the farmer’s market. Even junk foods like potato chips can get a healthy makeover! Don’t be scared to get a bit creative…Hey there I’m Arlene. Registered Nurse, Health and Stress Management Coach for heart-centred, service- driven women. I help you manage and reduce stress improve your health, emotional wellness, and show up fully for the things that matter. www.arleneambrose.ca
• 2.
  You're a Heart Centred Stress Reduction and Self-Care... Woman On The Rise

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  Friend, you know taking care of yourself and reducing stress should be a top priority, but sometimes it’s a little difficult drumming up the motivation...If you want to look and feel your best, and get keep your mental health on track, but you find yourself slipping back into unhealthy habits like overeating or over drinking, you’re so not alone!Luckily, when you decide to make a lasting change, you’ve got everything it takes to reach your goals. All you need is a little push… And that’s what I’m here for!"If you don't like something change it; if you can't change it, change the way you think about it." — Mary Engelbreit Three tips to help you on your path to a healthy, happy lifestyle...1) Pick Exercises that Excite YouFriend, exercise doesn’t have to look like you sweating it out in an overcrowded gym. While treadmills, ellipticals, and similar cardio machines are a great option if you’re short on time, they can get a little boring if you don’t switch up your workout routine.Instead of forcing yourself to spend an hour doing something you really aren’t in the mood for, ask yourself what physical activities you genuinely enjoy. It could be something simple as raking the leaves in your front yard or taking a relaxing walk along the creek with friends or family. If you pick something that lights you up, you’re way more likely to get out there and actually do it.2. Rethink Your Sleep RoutineAccording to a recent study, insomnia is on the rise… And it’s no wonder when you think of our culture’s high stress levels and total reliance on technology. Computer and smartphone screens emit a wavelength of light in the blue spectrum, which signals your body to wake up. When you use your devices within two or three hours of bedtime, your body can’t make the melatonin it needs for a refreshing, rejuvenating sleep…So pick your ideal lights out time and press pause on your screens well before then!On top of that, try managing the stress that might be keeping you up after hours by taking up prayer and journaling. This will lower your cortisol levels throughout the day so that by night you’re able to fall fast asleep.P.S. Steering clear of caffeinated beverages like coffee and Red Bull will also go a long way in your quest for an eight-hour snooze.3. Cut Out Highly-Processed SnacksMaybe you’ve heard this tip a million times, but I’m going to say it again because it truly is that important. Clean those highly-processed snacks out of your cupboard, friend! I’m not just talking about the chocolate bars and marshmallows.Many supposedly nutritious foods such as pasta, peanut butter, and granola bars are jam-packed with sugar, salt, and chemicals that non-scientists can’t even hope to pronounce.Find whole-food alternatives to your favorite snacks. I.e. instead of highly-processed fruit leathers, try drying apples, apricots, or whatever suits your fancy with produce straight from the farmer’s market. Even junk foods like potato chips can get a healthy makeover! Don’t be scared to get a bit creative…Hey there I’m Arlene. Registered Nurse, Health and Stress Management Coach for heart-centred, service- driven women. I help you manage and reduce stress improve your health, emotional wellness, and show up fully for the things that matter. www.arleneambrose.ca
• 3.
  You Know A Thing Or Two About Stress Reduction and Self-Care

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  When it comes to healthy living, you really know it all! You take steps everyday to make sure you’re living your happiest, healthiest life...But sometimes it just feels a little harder than you think it should. Maybe you wonder why it takes so much energy to make the right choices on a consistent basis. No worries, friend. I’m here to help!"It is health that is real wealth and not pieces of gold and silver." — Mahatma GandhiThree tips to help you on your path to a healthy, happy lifestyle...1) Pick Exercises that Excite YouFriend, exercise doesn’t have to look like you sweating it out in an overcrowded gym. While treadmills, ellipticals, and similar cardio machines are a great option if you’re short on time, they can get a little boring if you don’t switch up your workout routine.Instead of forcing yourself to spend an hour doing something you really aren’t in the mood for, ask yourself what physical activities you genuinely enjoy. It could be something simple as raking the leaves in your front yard or taking a relaxing walk along the creek with friends or family. If you pick something that lights you up, you’re way more likely to get out there and actually do it.2. Rethink Your Sleep RoutineAccording to a recent study, insomnia is on the rise… And it’s no wonder when you think of our culture’s high stress levels and total reliance on technology. Computer and smartphone screens emit a wavelength of light in the blue spectrum, which signals your body to wake up. When you use your devices within two or three hours of bedtime, your body can’t make the melatonin it needs for a refreshing, rejuvenating sleep…So pick your ideal lights out time and press pause on your screens well before then!On top of that, try managing the stress that might be keeping you up after hours by taking up prayer and journaling. This will lower your cortisol levels throughout the day so that by night you’re able to fall fast asleep.P.S. Steering clear of caffeinated beverages like coffee and Red Bull will also go a long way in your quest for an eight-hour snooze.3. Cut Out Highly-Processed SnacksMaybe you’ve heard this tip a million times, but I’m going to say it again because it truly is that important. Clean those highly-processed snacks out of your cupboard, friend! I’m not just talking about the chocolate bars and marshmallows.Many supposedly nutritious foods such as pasta, peanut butter, and granola bars are jam-packed with sugar, salt, and chemicals that non-scientists can’t even hope to pronounce.Find whole-food alternatives to your favorite snacks. I.e. instead of highly-processed fruit leathers, try drying apples, apricots, or whatever suits your fancy with produce straight from the farmer’s market. Even junk foods like potato chips can get a healthy makeover! Don’t be scared to get a bit creative…Hey there I’m Arlene. Registered Nurse, Health and Stress Management Coach for heart-centred, service- driven women. I help you manage and reduce stress improve your health, emotional wellness, and show up fully for the things that matter. www.arleneambrose.ca