Resilience Quiz

This quiz was written by Patricia Morgan, MA CCC

at www.solutionsforresilience.com

 

Note: Although this quiz is based on resilience research, neither it nor the scores have been formally validated. It is intended to provide basic information to serve you; so you have the tools to move from Woe to Wow!

 

 

Score Your Resilience

 

Resilience is the ability to bounce back from and effectively adapt to life changes and challenges.

Rate yourself:

Never 0

Seldom 1

Sometimes 2

Frequently 3

Always 4

 

Attend to Your Body

1. I recognize when my body is feeling distress.

 

Never

Seldom

Sometimes

Frequently

Always

 

2. I deliberately relax my body when I realize it is in distress.

 

Never

Seldom

Sometimes

Frequently

Always

 

3. I eat a wholesome diet.

 

Never

Seldom

Sometimes

Frequently

Always

 

4. I get adequate rest.

 

Never

Seldom

Sometimes

Frequently

Always

 

5. I routinely exercise.

 

Never

Seldom

Sometimes

Frequently

Always

 

Attend to Your Feelings and Thoughts

6. I take charge of my thoughts in stressful situations.

 

Never

Seldom

Sometimes

Frequently

Always

 

7. I minimize my critical self-talk and increase my supportive self-talk.

 

Never

Seldom

Sometimes

Frequently

Always

 

8. I accept my feelings as is and use them as a personal gauge.

 

Never

Seldom

Sometimes

Frequently

Always

 

9. I know and use my strengths—at work, play and service.

 

Never

Seldom

Sometimes

Frequently

Always

 

10. I accept life’s contradictions and ambiguities.

 

Never

Seldom

Sometimes

Frequently

Always

 

Attend to Your Communication

11. I change negative comments into positive phrasing.

 

Never

Seldom

Sometimes

Frequently

Always

 

12. I listen to others and communicate clearly my position.

 

Never

Seldom

Sometimes

Frequently

Always

 

13. I work towards finding a mutual agreement in conflicts.

 

Never

Seldom

Sometimes

Frequently

Always

 

14. I minimize my criticism of others while offering helpful feedback.

 

Never

Seldom

Sometimes

Frequently

Always

 

15. I assert myself by saying "yes," "no" or "I will think it over."

 

Never

Seldom

Sometimes

Frequently

Always

 

Attend to Your Social Support

16. I feel close and connected to significant others.

 

Never

Seldom

Sometimes

Frequently

Always

 

17. I give and receive help, support and listening time at home and work.

 

Never

Seldom

Sometimes

Frequently

Always

 

18. I express appreciation to others at home and work.

 

Never

Seldom

Sometimes

Frequently

Always

 

19. I encourage and act as a team cheer leader at home and work.

 

Never

Seldom

Sometimes

Frequently

Always

 

20. I make amends when I cause harm or inconvenience and am able to forgive others when they harm or inconvenience me.

 

Never

Seldom

Sometimes

Frequently

Always

 

Attend to Giving Your Life Meaning

21. I learn and give meaning to mistakes, hurts and disappointments.

 

Never

Seldom

Sometimes

Frequently

Always

 

22. I view work, relationships and life with realistic optimism.

 

Never

Seldom

Sometimes

Frequently

Always

 

23. I set and meet realistic goals and expectations.

 

Never

Seldom

Sometimes

Frequently

Always

 

24. I laugh at myself while taking my responsibilities seriously.

 

Never

Seldom

Sometimes

Frequently

Always

 

25. I find purpose, optimism, pleasure, gratitude and meaning in my life.

 

Never

Seldom

Sometimes

Frequently

Always

 

HOW DID YOU DO??

 

SCORE YOUR RESILIENCE

 

75+ Bounce Back Champion

50-74 Bouncy Challenger

35-49 Bouncing with Struggle

0-34 Bouncing Low

 

Bounce Back Champion You have developed a strong resilience factor. You use a combination of self-care strategies such as supporting yourself with affirming self-talk, choosing a healthy lifestyle, creating a supportive network, developing an optimistic attitude and accepting responsibility for your pain, laughter and purpose.

 

Bouncy Challenger You have developed a moderate resilience factor. While you have strength in some areas of resilience, other components need attention. Celebrate what is working and take an inventory of the weaker aspects of your resilience IQ. Note the question on which you scored low.

 

Bouncing with Struggle While your life has been seriously challenged with setbacks, you have retained enough resilience and strength to keep going in the face of adversity. You are encouraged to set a plan in place. Then make note of specific strategies to improve your ability to remain stable and bounce back from the challenges that threaten your well-being.

 

Bouncing Low Please check in with your doctor. You may be at risk for depression, migraines, irritable bowel syndrome, heart disease, and a myriad of other illnesses. By working on your physical, mental, and emotional well-being you will relieve your loved ones of much worry and be able to create the life you deserve. This will be your first step towards rebuilding your confidence.

 

Please note that even when our score seems to indicate otherwise there may be times when we feel we can not cope with life’s challenges. If that is the case, please call your local distress center immediately.

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