Epstein Stress-Management Inventory for Individuals (ESMI-i) (abridged) Please use a pencil to tick the best number that

represents your reaction to each of the statements below. 1. I have constructive outlets for my aggression 2. I frequently visualize soothing scenes in order to relax 3. Breathing is a very hard thing to control 4. Im aware that some of my beliefs are probably irrational 5. I keep an up to date list of things Im supposed to do. 6. I always spend a few minutes each morning planning my day 7. I keep an up-to-date list of things I love to do 8. I try to avoid destructive ways of dealing with stress 9. I frequently manipulate my environment to improve my mood 10. I try to make sure that my meetings end early or on time 11. A computer can be a great tool for relieving stress 12. I have trouble prioritizing 13.Im comfortable asking other people for help when times are tough 14. I very rarely stretch my body 15. I regularly tense and relax my muscles as a way of relaxing 16. I wish I got more exercise 17. I try to fight stress before it starts 18. I try to keep my desk clear of junk 19. I have trouble delegating 20. I sit and stand in special ways to help me stay relaxed 21. Distractions are inevitable during the work day 22. My calendar isnt always available when I need it. 23. I frequently use special breathing techniques to help me relax 24. I waste a lot of time trying to find misplaced files and documents 25. I frequently post reminder notes to keep myself on track 26. I regularly use massage or self-massage to help me relax 27. I often try to use humor to diffuse tension 28. I regularly examine and try to correct any irrational beliefs I might have Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree Agree 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree Disagree

Self Scorer for ESMI-I (Abridged) To score your test: Generate your total score by listing a 1 or a 0 in the blanks in the left hand column below. Give yourself a 1 if you ticked the highlighted options (bold and underlined); otherwise give yourself a 0. Count up the 1s and fill in your total score at the bottom of the column. The highest possible score is a 28. If you scored lower than that, you can probably improve your stress management practices. To focus on specific competencies, complete the four boxes below by circling item numbers for which you received a score of 1. In each box, count the 1s and fill in the blank with the total. If you scored below the maximum, you may need to strengthen your skills within that competency area. 1. 2. 3. 4. 5. 6. 7. 8. 9. 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 -----------------------------------------------------------------------------

10. 1 2 3 4 5 11. 1 2 3 4 5 12. 1 2 3 4 5 13. 1 2 3 4 5 14. 1 2 3 4 5 15. 1 2 3 4 5 16. 1 2 3 4 5 17. 1 2 3 4 5 18. 1 2 3 4 5 19. 1 2 3 4 5

1) Manages or reduces sources of stress You routinely manage or reduce sources of stress, both real and possible, in your life 6 9 10 11 12 13 18 19 21 22 24 20. 1 2 3 4 5 21. 1 2 3 4 5 22. 1 2 3 4 5 23. 1 2 3 4 5 24. 1 2 3 4 5 25. 1 2 3 4 5 26. 1 2 3 4 5 27. 1 2 3 4 5 28. 1 2 3 4 5 ------------------------------------4 27 28 Total 1s: ---------/3 4) Practices higher-order stress management skills You practice self management techniques, avoid destructive methods of stress management, and take proactive approach to stress management 5 7 8 17 25 Total 1s:------/5 Total 1s: ---------/11 2) Practices relaxation techniques You regularly practice a variety of relaxation techniques to prevent or relieve stress 1 2 3 14 15 16 20 23 26 Total 1s:----------/9 3) Manages his or her thoughts You manage your thoughts in order to reduce the likelihood that you will perceive events as threatening

TOTAL SCORE

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