Perceived Stress Scale (PSS-10)
A Validated Assessment of Your Stress Levels
About the Perceived Stress Scale
The Perceived Stress Scale (PSS) is the most widely used psychological instrument for measuring the perception of stress. It was developed by Sheldon Cohen in 1983 and has been validated across numerous studies and populations.
How unpredictable, uncontrollable, and overloaded you find your life
Your experiences over the past month
Quick but clinically meaningful assessment
All calculations happen in your browser. Your responses are never stored, transmitted, or visible to anyone.
Stress Assessment
For each question, choose how often you have felt or thought a certain way during the past month.
Understanding Stress
What Is Stress?
Stress is your body's response to demands or threats. When you perceive a challenge or danger, your nervous system releases stress hormones (cortisol, adrenaline) that prepare you for action—the "fight or flight" response.
Types of Stress
- Acute stress: Short-term stress from specific events (deadline, argument, near-accident)
- Episodic acute stress: Frequent acute stress; life feels chaotic with constant crisis
- Chronic stress: Long-term stress from ongoing situations (difficult job, relationship problems, poverty)
Good Stress vs. Bad Stress
Not all stress is harmful:
- Eustress (good stress): Motivating stress that helps performance—excitement before a presentation, challenge of learning something new
- Distress (bad stress): Overwhelming stress that impairs functioning—anxiety that interferes with work, chronic worry
The key is whether stress is manageable and time-limited, or overwhelming and chronic.
What the PSS Measures
The Perceived Stress Scale measures your perception of stress—how unpredictable, uncontrollable, and overloaded you find your life. Two people facing the same objective situation may perceive very different levels of stress based on their coping resources, perspective, and resilience.
How Stress Affects Your Health
Chronic stress has documented effects on multiple body systems:
Cardiovascular System
- Increased heart rate and blood pressure
- Higher risk of heart disease and stroke
- Inflammation in blood vessels
Immune System
- Suppressed immune function
- Slower wound healing
- Increased susceptibility to illness
Digestive System
- Stomach upset, nausea
- Changes in appetite (increased or decreased)
- Worsening of IBS and digestive conditions
Mental Health
- Anxiety and depression
- Difficulty concentrating
- Memory problems
- Sleep disturbances
- Irritability and mood changes
Behavioral Effects
- Unhealthy coping (overeating, alcohol, smoking)
- Social withdrawal
- Decreased productivity
- Relationship problems
When to Seek Help: If stress is significantly affecting your daily functioning, relationships, work, or physical health, or if you're experiencing symptoms of depression or anxiety, consider speaking with a healthcare provider or mental health professional.
Evidence-Based Stress Management
Immediate Stress Relief
- Deep breathing: 4-7-8 breathing (inhale 4 sec, hold 7 sec, exhale 8 sec)
- Progressive muscle relaxation: Systematically tense and release muscle groups
- Grounding techniques: 5-4-3-2-1 sensory awareness
- Physical movement: Even a short walk can reduce stress hormones
Long-Term Stress Management
Exercise
Regular physical activity is one of the most effective stress reducers. It burns off stress hormones, releases endorphins, improves sleep, and builds resilience. Aim for 150 minutes of moderate activity per week.
Sleep
Chronic stress and poor sleep form a vicious cycle. Prioritize 7-9 hours of sleep, maintain consistent sleep/wake times, and practice good sleep hygiene (dark room, no screens before bed, limited caffeine).
Social Connection
Strong social support is one of the best buffers against stress. Make time for relationships, share your feelings with trusted people, and accept help when offered.
Mindfulness & Meditation
Regular mindfulness practice changes how you respond to stress. Even 10 minutes daily of meditation can reduce cortisol and improve emotional regulation.
Time Management
Feeling overwhelmed often comes from poor time management. Prioritize tasks, learn to say no, break large projects into smaller steps, and schedule time for rest.
Cognitive Reframing
Challenge negative thought patterns. Is the situation as catastrophic as it seems? What's within your control? What would you tell a friend in this situation?
Professional Help
- Therapy: Cognitive Behavioral Therapy (CBT) is highly effective for stress management
- Medical evaluation: Rule out physical conditions and discuss medication if appropriate
- Employee Assistance Programs: Many employers offer free counseling
About the Perceived Stress Scale
Development
The PSS was developed by Sheldon Cohen, Tom Kamarck, and Robin Mermelstein in 1983 at Carnegie Mellon University. It was designed to measure the degree to which situations in one's life are appraised as stressful.
What It Measures
Unlike scales that count specific stressful events, the PSS measures perceived stress—how unpredictable, uncontrollable, and overloaded you find your life. This is important because:
- The same event affects people differently based on coping resources
- Perceived stress better predicts health outcomes than objective stress counts
- It captures the cumulative effect of various stressors
PSS-10 Structure
- 6 negative items: Measure perceived helplessness (feeling unable to cope, control, or overcome)
- 4 positive items: Measure perceived self-efficacy (feeling confident, in control, on top of things)
- Scoring: Positive items are reverse-scored; total range is 0-40
Validity & Reliability
- High internal consistency (Cronbach's alpha typically 0.84-0.86)
- Good test-retest reliability
- Validated across diverse populations worldwide
- Correlates with depression, anxiety, and health outcomes
- Predicts objective biological markers of stress
Limitations
- Self-report measure (subject to response bias)
- Reflects past month only (may miss episodic stress)
- Cultural factors may affect interpretation
- Not a diagnostic tool—a screening measure
Original Citation
Cohen, S., Kamarck, T., & Mermelstein, R. (1983). A global measure of perceived stress. Journal of Health and Social Behavior, 24(4), 385-396.
Frequently Asked Questions
In general population studies, average PSS-10 scores typically range from 12-15. However, "normal" varies by demographics—women tend to score slightly higher than men, and younger people tend to score higher than older adults. Rather than comparing to others, track your own scores over time and focus on whether stress is affecting your functioning and well-being.
The PSS includes positive items (like feeling confident or in control) because stress isn't just about negative experiences—it's also about your capacity to cope. High scores on positive items indicate better self-efficacy and resilience, which buffer against stress. These items are reverse-scored so that lower perceived control contributes to a higher stress score.
Monthly assessments work well for tracking stress over time. This aligns with the PSS's one-month timeframe. If you're actively working on stress management, monthly checks can show progress. Avoid daily assessments—scores will fluctuate based on recent events, and the PSS is designed for a longer view. If you're experiencing acute crisis, focus on immediate support rather than assessment.
No. The PSS measures perceived stress, not clinical anxiety. While high stress and anxiety disorders are related, they're not the same thing. Many people experience high stress temporarily due to life circumstances without having an anxiety disorder. However, chronic high stress can contribute to or worsen anxiety. If you're experiencing persistent anxiety symptoms, consider professional evaluation with instruments designed for anxiety diagnosis.
While some people are more prone to stress due to temperament, perceived stress is absolutely changeable. Research shows that stress management techniques (exercise, mindfulness, cognitive strategies, social support) can significantly reduce PSS scores. Both changing circumstances (reducing stressors) and changing your response to stress (building coping skills) can help. Your stress level is not fixed.
Sources & References
- Cohen, S., Kamarck, T., & Mermelstein, R. (1983). A global measure of perceived stress. Journal of Health and Social Behavior, 24(4), 385-396. PubMed
- Cohen, S., & Williamson, G. (1988). Perceived stress in a probability sample of the United States. In S. Spacapan & S. Oskamp (Eds.), The social psychology of health. Sage.
- Lee, E. H. (2012). Review of the psychometric evidence of the perceived stress scale. Asian Nursing Research, 6(4), 121-127. PubMed
- American Psychological Association. (2022). Stress in America Survey. APA.
Important Disclaimer
This assessment is for educational and self-awareness purposes only. The PSS-10 is a screening tool, not a diagnostic instrument. It cannot diagnose any mental health condition.
If you're experiencing significant stress that affects your daily functioning, relationships, or health, please consult with a healthcare provider or mental health professional.
If you're in crisis or having thoughts of self-harm, please contact the 988 Suicide & Crisis Lifeline by calling or texting 988.