Assessing resilience involves understanding your ability to cope and bounce back from challenging situations.
Below, we’ve created a simple assessment tool with questions to help you gauge your resilience levels.
Answer each question honestly, and then follow the scoring instructions at the end.
Instructions: Read each statement and rate your agreement with it on a scale of 1 to 5, where:
1 = Strongly Disagree
2 = Disagree
3 = Neutral
4 = Agree
5 = Strongly Agree
- I can adapt to change without feeling overwhelmed.
- I believe I can overcome most obstacles that come my way.
- I find it easy to maintain a positive outlook during difficult times.
- I have a strong support system of family and friends.
- I can identify and manage my emotions effectively.
- I view failures as learning opportunities rather than setbacks.
- I practice self-care and prioritize my physical and mental well-being.
- I set realistic goals and break them down into manageable steps.
- I am open to seeking help or guidance when facing challenges.
- I have a sense of purpose or meaning in my life.
- I maintain a sense of hopefulness about the future.
- I can stay focused and productive under pressure.
- I am resilient in recovering from past traumatic experiences.
- I am willing to ask for help and support when needed.
- I am skilled at finding creative solutions to problems.
Scoring:
Step 1: Add up your scores for all 15 questions.
Step 2: Divide the total score by 15 to get your average score.
Interpretation:
- 1 to 2: Low resilience
- 2.1 to 3.5: Moderate resilience
- 3.6 to 5: High resilience
Remember, this is a self-assessment tool, and the results can cultivate resilience and provide insights into areas where you might want to focus on building resilience.
If you find that your resilience is low or moderate, don’t worry! With the right strategies and mindset, resilience can be developed and strengthened over time to develop creative solutions.
Seek support from friends, family, or a mental health professional if you need help building resilience.
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With 30+ years of training experience, Catherine Fitzgerald, B.A., M.A., PGDip, founded Oak Innovation (oakinnovation.com) in 1995. Catherine received her Bachelor’s and Master’s degrees from University College Cork. She holds qualifications in Professional Development And Training from University College Galway. Since 1995, clients include Apple, Time Warner, and Harvard University.
