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.