Check in: Stress Edition!

The longer I have been a coach (in my 3rd decade now); the fact that you can’t outwork a shitty diet has proven time and time again to be true. But, you also can’t perform high intensity workouts yet still expect outstanding results if you are chronically stressed out.

 In my younger years, I frequently advised my clients and myself that when a stressor arose (due to family, running a business, relationships, etc.) going to the gym and killing myself was a healthy way to release some of the stress. I just didn’t know any better. I know from speaking with many of you that are reading this, you too still hold this same belief. Hopefully, you can learn a little from my mistakes.

Precision Nutrition recently released a scored Stress Bod test that allows you to self assess just how much stress you are currently experiencing. SEE BELOW (we will be including this as part of our weekly check-in for all clients). You can use this test weekly or even daily if you are not using any other method to determine your recovery from day to day.  Attached is also an infographic that will provide you with some tips and strategies to improve avoiding stress as well as how to deal with it when inevitably it piles on. There is an additional infographic that goes even further outlining how small incremental changes can have a huge impact on your overall health/wellness and resiliency. Read them over, put them into practice. If you need help or accountability in making them daily habits, reach out to one of our coaches and we can definitely help! A big piece of the coaching we provide for our Individual Design clients is exactly this style of coaching. A simple upgrade of your membership could provide you with some significant improvements! 

Stress Bod Test

*Grab a scrap piece of paper and a pencil/pen and jot down the score of each question to add them up at the end!

1. In the last month, how often have you been upset because of something that happened unexpectedly?

  • Never – 0
  • Almost never – 1
  • Sometimes – 2
  • Fairly often – 3
  • Very often – 4

2. In the last month, how often have you felt that you were unable to control the important things in your life?

  • Never – 0
  • Almost never – 1
  • Sometimes – 2
  • Fairly often – 3
  • Very often – 4

3. In the last month, how often have you felt nervous and stressed?

  • Never – 0
  • Almost never – 1
  • Sometimes – 2
  • Fairly often – 3
  • Very often – 4

4. In the last month, how often have you found that you could not cope with all of the things that you had to do?

  • Never – 0
  • Almost never – 1
  • Sometimes – 2
  • Fairly often – 3
  • Very often – 4

5. In the last month, how often have you been angered because of things that happened that were outside of your control?

  • Never – 0
  • Almost never – 1
  • Sometimes – 2
  • Fairly often – 3
  • Very often – 4

6. In the last month, how often have you felt difficulties were piling up so high that you could not overcome them?

  • Never – 0
  • Almost never – 1
  • Sometimes – 2
  • Fairly often – 3
  • Very often – 4

7. In the last month, how often have you felt confident about our ability to handle your personal problems?

  • Never – 0
  • Almost never – 1
  • Sometimes – 2
  • Fairly often – 3
  • Very often – 4

8. In the last month, how often have you felt that things were going your way?

  • Never – 0
  • Almost never – 1
  • Sometimes – 2
  • Fairly often – 3
  • Very often – 4

9. In the last month, how often have you been able to control irritations in your life?

  • Never – 0
  • Almost never – 1
  • Sometimes – 2
  • Fairly often – 3
  • Very often – 4

10. In the last month, how often have you felt that you were on top of things?

  • Never – 0
  • Almost never – 1
  • Sometimes – 2
  • Fairly often – 3
  • Very often – 4

Your score = sum of all circled answers


0-13: Your perception of stress is relatively low. That’s great!

14-26: Your perception of stress is moderate. You’re already doing a lot right, and you also have some room to improve.

27-40: Your perception of stress is pretty high. That’s okay—you can do something about this!

Take the score you got today and remember it is just a value assigned to where you are today. YOU have the power to move it in whatever direction you choose to focus your energy. Save this Post, share it with someone who could use a little check in and come back to this after you have done some work with managing stress and see where you fall then! Assess, Act, Re-assess.

Stay well, Coach Neal Thompson