Work Stress Test — Free 12-Question Self-Check for Job Stress

See where your job stress actually comes from across workload, control, workplace relationships, and effort-reward balance. Twelve questions, about four minutes, with scores by area and where to start.

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What's included

Questions: 12 items
Price: Free
Areas measured: Job Demands · Sense of Control · Relationships and Support · Reward Balance

How scores are interpreted

Job Demands

This measures the amount and pace of work you have to handle, and the extent to which work spills over into your daily life. A higher score means work continued without giving you time to recover.

0–2pts · Manageable
The amount and pace of your work seem to have been generally within a manageable range. Please maintain your current rhythm and ensure you take time to rest.
3–4pts · Occasionally Overwhelming
It seems the burden piles up during busy periods. During weeks with overlapping deadlines, dividing your schedule in advance can make things much easier.
5–6pts · Frequently Burdensome
It seems you often had days where you felt work continued without a break. It may be helpful to discuss with your supervisor whether your workload and deadlines can be adjusted.
7–9pts · Overload Signal
Your job demands appear to be consistently exceeding your manageable range. If you do not secure time for physical and mental recovery, this can lead to burnout. We recommend adjusting your workload and consulting a mental health professional.

Sense of Control

This measures the extent to which you feel you can decide the method and pace of your work. A higher score means it was difficult to control things as you wished.

0–2pts · Controllable
It seems you were able to decide your work methods and order to some extent. This kind of autonomy is a solid resource that buffers against stress.
3–4pts · Somewhat Restricted
It seems there were moments when you felt your discretion was narrowed depending on the situation. It helps to find areas you can decide for yourself, no matter how small.
5–6pts · Low Sense of Control
It seems there were many times when you felt it was difficult to control the flow of your work. It would be good to see if there are channels to voice your opinions in the decision-making process.
7–9pts · Helplessness Signal
You appear to be in a state where you feel almost no sense of control over your work overall. If this situation prolongs, it can lead to feelings of helplessness and depression, so we recommend consulting a mental health professional rather than enduring it alone.

Relationships and Support

This measures conflicts with colleagues or supervisors, and the extent to which you feel you have someone to rely on. A higher score means there was significant tension arising from relationships.

0–2pts · Supported
It seems you were able to get along at work without major conflicts. Relationships where you can help each other greatly relieve stress.
3–4pts · Mild Tension
It appears there were occasionally uncomfortable moments. If something is weighing on your mind, it is good to briefly share it with a trustworthy colleague.
5–6pts · Frequent Conflict
It seems tension from relationships is recurring. Recording conflict situations and organizing your coping methods can help reduce the burden.
7–9pts · Isolation/Conflict Signal
It appears that feelings of not being supported are continuing alongside conflicts. If unfair treatment is involved, we recommend seeking help from an internal counseling channel or a mental health professional.

Reward Balance

This measures the extent to which you feel recognized, treated fairly, and secure in your employment relative to the effort you put in. A higher score means there was a significant imbalance between effort and reward.

0–2pts · Balanced
It seems you feel you are receiving recognition and treatment commensurate with your efforts. This balance provides the strength to work sustainably over the long term.
3–4pts · Slightly Lacking
It seems you sometimes felt that the rewards were lacking compared to your efforts. Keeping a record of your achievements will be helpful for future discussions.
5–6pts · Clear Imbalance
It seems you frequently feel a gap between your effort and reward. A decrease in experiences of being recognized can affect your motivation and self-esteem, so it is worth paying attention to.
7–9pts · Reward Deficiency Signal
It appears that the imbalance between effort and reward is being compounded by anxiety about the future. If this state continues, it will burden your mental health, so we recommend considering career counseling or consulting a mental health professional.

Sample questions

1. I felt I had too much work to finish within the given time.
2. I had to rush through my work without time to rest.
3. I found it hard to relax because work continued after hours or on my days off.
4. I found it difficult to decide the order or method of my work myself.

Please think about your work (or main duties) over the past 4 weeks. Choose the answer that best describes how often each statement applied to you. There are no right or wrong answers, so please do not overthink it and simply answer based on how you feel right now. It will take about 4 minutes.

FAQ

What does this work stress self-check measure?

Four areas: job demands (volume and time pressure), control (how much say you have over your work), workplace relationships (support from managers and colleagues), and effort versus reward (recognition and pay). Which area stands out matters more than the total.

What should I do if my score comes out high?

The score is a signal, not a diagnosis. Pick the single highest area and start with what is changeable: scope, deadlines, or protected rest. If insomnia, exhaustion, or low mood persist beyond two weeks, talk to a professional.

How is work stress different from burnout?

Work stress is the load you are carrying now; burnout is what can follow when that load stays high for months — exhaustion, cynicism toward the job, and a drop in sense of competence. If your stress is high and rest no longer restores you, take a burnout check too.

How often should I retake it?

Every four to eight weeks is usually enough. Retaking it right after a deadline crunch, a team change, or a new manager makes shifts easy to see. Saving results lets you compare trends and spot which area improved.

Source

The items in this test are a self-check adaptation based on the original instrument and literature below: These are self-check items composed with reference to the Job Demand–Control model of Karasek, R. (1979) and the Effort–Reward Imbalance model of Siegrist, J. (1996). This is not an official authorized edition of any standardized instrument; it is a screening tool for reference only.

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This is a self-screening tool, not a medical diagnosis. If the result concerns you, please consult a mental health professional.