STRESS TEST

Stress Test (Choose the answer that best describes you)

Question 1: Which 'stress mindset' do you identify with the most? (check one)

Mindset 1: 'Stress is bad'
  • I notice that stress has a negative impact on my health and vitality; I often feel exhausted and sick.
  • I perform worse under stress; I make more mistakes and am less productive.
  • Stress seems to hinder my personal growth; I often feel stuck and unable to move forward.
  • The effects of stress are overwhelming and I try to avoid them as much as possible.
Mindset 2: 'Stress develops me'
  • Stress gives me a boost and I actually feel more energetic and vital.
  • I notice that I perform better and am more productive under pressure.
  • Stress helps me grow and develop further; I see challenges as opportunities.
  • The effects of stress are positive and I try to harness them to improve.

Question 2: Where is your breathing currently located? Breathing location:

Mainly in my chest; I notice my shoulders and chest rise when I breathe.
Mainly in my abdomen; I feel my belly rise and fall with each breath.
Between my chest and abdomen; I notice both my chest and belly move when I breathe.

Question 3: How do you usually experience moments of relaxation?

I can relax well and feel fully relaxed and rejuvenated after a break.
Although I try to relax, I often feel restless or guilty about things that still need to be done.
I find it difficult to relax and often feel stressed or anxious, even during rest periods.

Question 4: Do you have trouble falling asleep and staying asleep?

Yes, I often lie awake for hours before falling asleep and wake up multiple times a night; I don't feel rested in the morning.
Sometimes, I occasionally have trouble falling asleep or staying asleep, but generally, I sleep fairly well.
No, I rarely have sleep problems; I fall asleep quickly and usually sleep through the night.

Question 5: Do relationships and personal conflicts cause you stress?

Yes, conflicts with friends or family often preoccupy me and make me very stressed; I worry a lot about these situations.
Sometimes, I occasionally experience stress from personal conflicts, but I can usually let it go fairly quickly.
No, I don't let personal conflicts affect me too much; I handle them well and recover quickly.

Question 6: Would you say stress affects your mood and emotional well-being?

Yes, I notice that stress has a significant impact on my mood; I am more often irritable, sad, or anxious.
Sometimes, stress affects my mood, but I can usually recover fairly quickly.
No, I notice little impact of stress on my emotions; I usually remain stable and calm.

Question 7: What are your eating habits right before bedtime?

I usually eat a light snack or a healthy treat before going to bed.
I avoid eating late because it can disturb my sleep; I try not to eat anything at least 2-3 hours before bedtime.
I have a habit of eating late in the evening, even right before bed.

Question 8: Check what applies to you (multiple options possible):

I regularly suffer from neck and headaches.
I often feel rushed and experience palpitations.
I sometimes get dizzy from stress.
I often have lower back pain due to tension.
I suffer from general tension complaints.
I experience pelvic floor problems.
I sleep poorly and often wake up tired.
My legs often feel tired and heavy.
I have low energy levels throughout the day.
II often feel bloated.
I suffer from constipation.
I have eczema or other skin problems.
I am often sniffly or have chronic mucous membrane inflammation.
My concentration is impaired.
I am often self-critical and hard on myself.
My ability to solve problems is reduced.
I have chronic pain.
I struggle to maintain a healthy weight.

Question 9: How do you currently deal with feelings, do you talk about them and can you easily express them?

Yes, I regularly talk about my feelings with friends or family and can express them well; this helps me feel better.
Sometimes, I talk about them occasionally, but I often find it difficult to really articulate my feelings well.
No, I usually keep my feelings to myself and find it hard to express them; I often feel alone with my problems.

Question 10: Which coping mechanisms do you recognize in yourself in times of stress? (Multiple answers possible):

Fight – I become proactive and try to tackle the problem directly.
Flight – I avoid the stressful situation and seek distraction or escape.
Freeze – I feel paralyzed and find it difficult to take action.
Challenge response – I see the stressful situation as a challenge and use it as motivation to perform better.
Tend and befriend response – I seek support from others and try to reduce stress by caring for others and strengthening social connections.

Question 11: How eager are you to crack the code of stress and learn to deal with stress better, so that you no longer see it as an enemy but as an ally?

Very eager, I am motivated to learn and want to actively work on managing my stress. I am interested in a half-day retreat.
Somewhat, I am quite enthusiastic, but I still have a few questions. Feel free to ask your question via email or call 0611147086. I am happy to answer your questions and tell you more.
Not really, I have little interest in it or don't see a big problem in my current way of dealing with stress.
I don't know exactly what suits me yet. I would like to call first (T. 06 1114 7086) or email (mikeberkholst@gmail.com to ask my questions.

Stress is part of life but it doesn't have to dominate you. Learn to understand stress, change your response and turn it back into space instead of tension.

Whether you start with a breathing session, opt for a deepening retreat or want to embark on a 3-month journey, there is always a step that suits where you are now. You don't have to do it alone. I help you calm your system, restore your energy and feel direction again.

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