Publié le par Jamel BABA

Etes vous stressé ?

Informer > Tests et évaluations
[sws_divider_line]
stresser

Le stress se traduit par différents symptômes, dont nous n’avons parfois pas conscience.
Installez-vous confortablement et répondez à ce test en vous demandant si vous avez ressenti ces différents symptômes durant le dernier mois.
Notez 0, 1, 2, ou 3 dans la case de droite des affirmations.
0 si vous n’avez « pas du tout ressenti »
1 si vous avez « un peu ressenti »
2 si vous avez « modérément ressenti »
3 si vous avez « beaucoup ressenti ».


[sws_green_box box_size= »450″] [sws_ui_icon ui_theme= »ui-smoothness » icon= »ui-icon-folder-collapsed »] [/sws_ui_icon] Télécharger ce test au format PDF[/sws_green_box]

Symptômes de tension musculaire Niveau de ressenti
→ Muscles détendus 0, 1, 2, ou 3
Visage tendu et mâchoires serrées 0, 1, 2, ou 3
Tensions dans le cou 0, 1, 2, ou 3
Pression sur les épaules 0, 1, 2, ou 3
Crispation et tendance à sursauter 0, 1, 2, ou 3
Point entre les omoplates 0, 1, 2, ou 3
Maux de tête 0, 1, 2, ou 3
Maux de dos 0, 1, 2, ou 3
Tremblements 0, 1, 2, ou 3
Besoin continuel de bouger 0, 1, 2, ou 3
Difficultés à se détendre 0, 1, 2, ou 3
Autres symptômes physiques Niveau de ressenti
→ Pleine santé 0, 1, 2, ou 3
Fatigué 0, 1, 2, ou 3
Boule dans l’estomac 0, 1, 2, ou 3
Boule dans la gorge 0, 1, 2, ou 3
Vieillissement rapide 0, 1, 2, ou 3
Yeux cernés 0, 1, 2, ou 3
Mauvais sommeil/Obligation de prendre des médicaments pour dormir 0, 1, 2, ou 3
Alimentation moindre ou plus importante 0, 1, 2, ou 3
Bouffées de chaleur ou frissons 0, 1, 2, ou 3
Palpitations 0, 1, 2, ou 3
Froid aux mains ou aux pieds 0, 1, 2, ou 3
Transpiration, mains moites 0, 1, 2, ou 3
Etourdissements ou vertiges 0, 1, 2, ou 3
Souffle court/difficulté à respirer profondément 0, 1, 2, ou 3
Mauvaise digestion 0, 1, 2, ou 3
Brûlures d’estomac 0, 1, 2, ou 3
Constipation ou diarrhée 0, 1, 2, ou 3
Nausées 0, 1, 2, ou 3
Changement du cycle menstruel 0, 1, 2, ou 3
Hypertension artérielle 0, 1, 2, ou 3
Aggravation de symptômes physiques existants (ulcères..) 0, 1, 2, ou 3
Symptômes émotionnels Niveau de ressenti
→ La joie 0, 1, 2, ou 3
Inquiétude exagérée 0, 1, 2, ou 3
Panique 0, 1, 2, ou 3
Impatience 0, 1, 2, ou 3
Nerfs à fleur de peau 0, 1, 2, ou 3
Frustration 0, 1, 2, ou 3
Changement d’humeur rapide 0, 1, 2, ou 3
Colère 0, 1, 2, ou 3
Mauvaise humeur 0, 1, 2, ou 3
Tristesse 0, 1, 2, ou 3
Déprime 0, 1, 2, ou 3
Sentiments de tâches trop compliquées à faire 0, 1, 2, ou 3
Tête vide 0, 1, 2, ou 3
Symptômes relationnels Niveau de ressenti
→ Aussi bien seul qu’avec les autres 0, 1, 2, ou 3
Peur de rencontrer de nouvelles personnes 0, 1, 2, ou 3
Intolérance 0, 1, 2, ou 3
Ressentiments 0, 1, 2, ou 3
Agressivité 0, 1, 2, ou 3
Difficulté à être aimable 0, 1, 2, ou 3
Moins de plaisir à écouter les autres 0, 1, 2, ou 3
Fuis les relations intimes 0, 1, 2, ou 3
Distrait en compagnie d’autrui 0, 1, 2, ou 3
Changement du désir sexuel 0, 1, 2, ou 3
Isolement 0, 1, 2, ou 3
Symptômes perceptifs Niveau de ressenti
→ Je trouve la vie agréable 0, 1, 2, ou 3
Perte de sens de l’humour 0, 1, 2, ou 3
Empressement/débordement 0, 1, 2, ou 3
Moins de plaisir pour les petites choses de la vie 0, 1, 2, ou 3
Préoccupation 0, 1, 2, ou 3
Situations perçues comme une montagne 0, 1, 2, ou 3
Manque d’envie d’aider autrui 0, 1, 2, ou 3
Perte de confiance en soi 0, 1, 2, ou 3
Dramatisation exagérée 0, 1, 2, ou 3
Pensées négatives 0, 1, 2, ou 3
Défaitisme 0, 1, 2, ou 3
Symptômes motivationnels Niveau de ressenti
→ Je suis motivé pour mes projets 0, 1, 2, ou 3
Les tâches à faire avant tout 0, 1, 2, ou 3
Indécision 0, 1, 2, ou 3
Manque d’enthousiasme 0, 1, 2, ou 3
Moins le goût de faire quoi que ce soit 0, 1, 2, ou 3
Perte d’intérêt pour beaucoup de choses 0, 1, 2, ou 3
Difficultés à se mettre à la tâche 0, 1, 2, ou 3
Moins envie d’apprendre, de s’instruire 0, 1, 2, ou 3
Moins de projets stimulants, de défis 0, 1, 2, ou 3
Découragement 0, 1, 2, ou 3
Exécution du strict minimum 0, 1, 2, ou 3
Symptômes comportementaux Niveau de ressenti
→ Comportements sains et appropriés 0, 1, 2, ou 3
Gestes brusques et malhabiles 0, 1, 2, ou 3
Empressement à bouger, travailler, ect. 0, 1, 2, ou 3
Tics nerveux (ex :se ronger les ongles) 0, 1, 2, ou 3
Préoccupation constante de l’heure 0, 1, 2, ou 3
Repas sautés 0, 1, 2, ou 3
Efforts grandissants et résultats moindres 0, 1, 2, ou 3
Fuite 0, 1, 2, ou 3
Consommation importante de café, alcool ou cigarettes 0, 1, 2, ou 3
Prise de médicaments pour les nerfs 0, 1, 2, ou 3
Prise de drogue 0, 1, 2, ou 3
Symptômes intellectuels Niveau de ressenti
→ Pleine possession de toutes ses facultés intellectuelles 0, 1, 2, ou 3
Temps important consacré aux divertissements (Télévision, jeux faciles..) 0, 1, 2, ou 3
Tourbillon d’idées dans la tête 0, 1, 2, ou 3
Idées confuses 0, 1, 2, ou 3
Idées fixes 0, 1, 2, ou 3
Rumination incessante sans trouver d’issue 0, 1, 2, ou 3
Difficultés de concentration 0, 1, 2, ou 3
Troubles de la mémoire 0, 1, 2, ou 3
Symptômes existentiels Niveau de ressenti
→ Je trouve que la vie est belle 0, 1, 2, ou 3
Sentiment d’inutilité 0, 1, 2, ou 3
Perte de valeurs 0, 1, 2, ou 3
Changement de la vie spirituelle 0, 1, 2, ou 3
Impression de ne plus se reconnaître 0, 1, 2, ou 3
Bout du rouleau 0, 1, 2, ou 3
Sentiment de vide 0, 1, 2, ou 3
Manque de sens de la vie 0, 1, 2, ou 3
Désespérance 0, 1, 2, ou 3
Idées suicidaires 0, 1, 2, ou 3

Cotations et résultats du test

[sws_blue_box box_size= »630″] Quatre paramètres sont pris en compte dans ce test : la nature des symptômes, l’intensité des symptômes, le nombre des symptômes et les indices d’équilibre. [/sws_blue_box]

La nature des symptômes
Votre niveau de stress est élevé si vous avez noté 2 ou 3 pour l’un des symptômes suivants :
– Je vieillis vite.
– Je panique.
– J’ai les nerfs à fleur de peau.
– Je suis déprimé.
– Je m’isole.
– J’ai perdu le désir d’apprendre.
– Je fais de plus en plus d’efforts pour de moins en moins de résultats.
– Je ne me reconnais plus.
– Je suis au bout du rouleau.
– J’ai des idées suicidaires.

L’intensité des symptômes
Si vous avez des 2 ou 3 dans au moins cinq des neufs catégories, vous êtes trop stressé.

Le nombre de symptômes
Si vous avez noté des 2 ou 3 pour une quinzaine de symptômes, vous avez une tension importante liée au stress.
Si vous avez plus de quarante symptômes où vous avez noté des 2 ou des 3, vous êtes très stressé.

Les indices d’équilibre
Chaque catégorie de symptômes commence par un indice précédé d’une flèche et écrit en italique qui révèle un état d’équilibre. Ils sont aussi importants que les symptômes et viennent annihiler les symptômes, si ceux-ci sont peu nombreux.

[sws_blue_box box_size= »630″]Ce test est valable dans la vie de tous les jours mais s’applique parfaitement aux situations sportives. Pour se faire, il vous suffit de refaire le test en vous plaçant une semaine avant une compétition importante et de vérifier si ces symptômes apparaissent pendant la période précédent la compétition jusqu’au début de celle-ci. [/sws_blue_box]

Référence :
Questionnaire adapté du livre Les quatre clés de l’équilibre, de Jacques Lafleur et Robert Béliveau, Editions Logiques.
Sport et Vie Hors série N°17 Psychologies du succès et de l’échec

Nathalie Crépin
Florence Delerue

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