Perceived Stress Scale (PSS-10): Free Stress Test

Stress affects everyone, but how much is too much? The Perceived Stress Scale (PSS-10) is the most widely used measure of psychological stress in health research, cited over 30,000 times since its publication in 1983. Developed by Sheldon Cohen and colleagues at Carnegie Mellon University, it measures how unpredictable, uncontrollable, and overloaded you find your life. Unlike event-based checklists, it captures your subjective experience of stress, which is what actually predicts its impact on your health and cognition.

This free self-assessment takes about three minutes and covers the past month. If stress is affecting your memory or concentration, you may also find our Cognitive Failures Questionnaire or Fatigue Severity Scale useful.

Take the Perceived Stress Scale

Perceived Stress Scale (PSS-10)

10 questions about stress in the past month · 3 minutes

About this scale: The Perceived Stress Scale (PSS-10) is the most widely used measure of psychological stress. Developed by Cohen, Kamarck & Mermelstein (1983), it assesses how unpredictable, uncontrollable, and overloaded you have found your life over the past month. This is not a diagnosis — it is a self-reflection tool to help you understand your current stress levels.

Instructions: For each question, indicate how often you have felt or thought a certain way during the last month.

Your answers are not stored or transmitted. Everything runs in your browser.

Question 1 of 10

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

Question 2 of 10

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

Question 3 of 10

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

Question 4 of 10

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

Question 5 of 10

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

Question 6 of 10

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

Question 7 of 10

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

Question 8 of 10

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

Question 9 of 10

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

Question 10 of 10

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

out of 40

0 – 13
Low Stress

14 – 26
Moderate Stress

27 – 40
High Stress

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Important: This scale uses the PSS-10 developed by Cohen, Kamarck & Mermelstein (1983). It is a self-reflection tool, not a diagnosis. Perceived stress can result from many life circumstances and is influenced by your coping resources, health, and environment. If your score concerns you, please speak with your GP or a mental health professional.

Cohen S, Kamarck T, Mermelstein R. A global measure of perceived stress. J Health Soc Behav. 1983;24(4):385–396.

What Does the PSS-10 Measure?

The PSS-10 asks 10 questions about how often you have felt a certain way during the last month. Six questions ask about negative experiences (feeling upset, unable to cope, overwhelmed), while four ask about positive experiences (feeling confident, in control, on top of things). The positive items are reverse-scored, so higher total scores always indicate higher stress.

The original study found that PSS scores predicted physical health symptoms, health behaviours, and use of health services. Importantly, the PSS measures perceived stress rather than objective stressors, because research consistently shows that how you experience stress matters more for health outcomes than what is actually happening to you.

How Is the PSS-10 Scored?

Each item is scored 0 (never) to 4 (very often). Items 4, 5, 7, and 8 are positively worded and reverse-scored before summing. The total ranges from 0 to 40. Based on US population norms gathered across three large probability samples (1983, 2006, 2009), three bands are used: 0 to 13 (low perceived stress), 14 to 26 (moderate perceived stress), and 27 to 40 (high perceived stress). The developer has not published formal clinical cut-offs, as the PSS is designed to measure a continuous dimension rather than diagnose a condition.

Why Stress Matters for Cognitive Health

Stress does not just feel unpleasant. It directly impairs cognitive function, particularly working memory, attention, and executive function. When your brain is in a sustained stress response, resources that would normally support planning, decision-making, and memory retrieval are redirected toward threat monitoring. For people managing ADHD, brain injuries, MS, or other cognitive challenges, chronic stress can significantly worsen existing difficulties. Recognising your stress levels is a practical first step toward protecting your cognitive resources.

How Recallify Helps Reduce the Cognitive Load of Stress

A significant portion of daily stress comes from the feeling that there is too much to remember, too many tasks to track, and not enough mental bandwidth. Recallify directly addresses this by capturing information through voice, automatically extracting tasks, and providing a reliable system of reminders and daily planning so you can stop holding everything in your head. When you trust your external system, the background anxiety of “what am I forgetting?” reduces, freeing cognitive resources for the things that actually need your attention.

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Frequently Asked Questions

Is this stress test a medical diagnosis?

No. The PSS-10 measures your subjective perception of stress over the past month. It is not a diagnostic tool and cannot identify the cause of your stress. If your score is high and stress is affecting your daily life, we would encourage you to speak with your GP or a mental health professional.

What is a normal PSS-10 score?

Most people score between 14 and 26 (moderate stress). Scores of 0 to 13 suggest low perceived stress, while scores of 27 to 40 indicate high perceived stress. The average score in US population studies is approximately 15 to 16.

How is this different from an anxiety test?

The PSS-10 measures perceived stress (how overwhelmed and out of control you feel), while anxiety scales like the GAD-7 measure specific anxiety symptoms. Stress and anxiety are related but distinct. You can score high on one and low on the other. Taking both can give you a more complete picture.

Can I take this if I have ADHD or a neurological condition?

Yes. The PSS-10 is suitable for adults regardless of other conditions. Stress is particularly relevant for people with ADHD, brain injuries, MS, and other neurological conditions because it disproportionately affects cognitive function in these groups.

How often should I take the PSS-10?

The PSS asks about the past month, so retaking it monthly gives you a useful way to track whether your stress levels are changing. It can be helpful to repeat it after major life changes, or when trying new coping strategies, to see whether things are improving.

Are my questionnaire answers stored?

No. This tool runs entirely in your browser. No answers or scores are stored, transmitted, or shared.

Perceived Stress Scale (PSS-10): Free Stress Test

Take the Perceived Stress Scale