Self help tests: Valuable tools for evaluating yourself
Self-help tests are valuable tools designed to provide individuals with insights into their psychological well-being, personality traits, strengths, weaknesses, and areas requiring improvement. Often based on principles of psychology and behavioral science, these tests cover a wide range of topics, including mental health, stress levels, emotional intelligence, coping mechanisms, and personal preferences.
While not diagnostic in the clinical sense, self-help tests can prompt self-reflection, foster self-awareness, and motivate positive changes in personal and professional life. They serve as preliminary steps for individuals to identify aspects of their lives they wish to understand better or enhance. However, it’s crucial to approach these tests as guides rather than definitive assessments. For concerns that significantly impact one’s life or for a more accurate understanding of psychological states, professional consultation is recommended. Self-help tests can be a starting point for a deeper exploration into personal development and well-being.
Creating self-help tests involves focusing on areas that are impactful for personal growth and well-being. Below, I will outline three brief self-help tests aimed at different aspects of personal development: Emotional Intelligence, Stress Management, and Life Satisfaction. Remember, these tests are for self-reflection and personal insight rather than clinical diagnosis.
1. Emotional Intelligence Test
Objective: To assess your awareness and management of your own emotions and those of others.
Instructions: Rate how frequently each statement applies to you on a scale from 1 (Never) to 5 (Always).
I can accurately identify my emotions as I experience them.
I use my emotions to guide my decision-making process.
I can manage my emotions effectively, especially in stressful situations.
I recognize emotional cues in others and respond appropriately.
I maintain good relationships and communicate clearly and effectively.
Scoring:
20-25: High emotional intelligence. You’re well-attuned to your emotions and those of others.
15-19: Moderate emotional intelligence. You have a good sense of emotional awareness, with room for improvement.
Below 15: Developing emotional intelligence. Consider exploring strategies to enhance your emotional awareness and regulation.
2. Stress Management Test
Objective: To evaluate how effectively you manage stress.
Instructions: Rate how often each statement applies to you on a scale from 1 (Never) to 5 (Always).
I feel overwhelmed by my responsibilities.
I practice relaxation techniques (e.g., deep breathing, meditation).
I feel irritable or on edge due to stress.
I seek support from friends or family when I’m stressed.
I find ways to positively cope with stress (e.g., exercise, hobbies).
Scoring:
20-25: Needs attention. High levels of stress may be affecting your well-being.
15-19: Moderate stress levels, with some effective coping mechanisms in place.
Below 15: Well-managed stress. You have effective coping strategies.
3. Life Satisfaction Test
Objective: To reflect on your overall satisfaction with life.
Instructions: Rate your agreement with each statement on a scale from 1 (Strongly Disagree) to 5 (Strongly Agree).
I am satisfied with my life as it is right now.
The conditions of my life are excellent.
I have achieved most of my goals.
So far, I have gotten the important things I want in life.
If I could live my life over, I would change almost nothing.
Scoring:
20-25: High life satisfaction. You feel fulfilled and content with your life.
15-19: Moderate life satisfaction. Generally content, but there may be areas you wish to improve.
Below 15: Lower life satisfaction. Consider what changes could improve your sense of fulfillment.
These self-help tests are designed to encourage introspection and provide insights into your emotional intelligence, stress management, and life satisfaction. Reflecting on your responses can help you identify areas for personal growth and strategies for improvement.
One more self help test
Your attitude can determine the direction you take when life throws a curveball, and those actions will determine the directions you take in life. So, how well do you help yourself? Take the following quiz to score your level of self-help knowledge and activities. Congratulate yourself for the positive steps you take, and note any areas that may need improvement.
1. When you find yourself thinking negative thoughts about yourself, what do you do?
A. Challenge the negative thought with a positive affirmation
B. Question the validity of the thought
C. Repeat the thought and agree that it’s valid
2. If someone asks you to do something that you’re not comfortable doing, how do you respond?
A. Tell the person that you’re unable to do as they ask
B. Say that you’ll think about it, and allow them to sway your decision
C. Do as they ask, because it’s always best to please others
3. How often do you exercise?
A. I have an exercise schedule that I stick to!
B. At least once a week
C. Rarely
4. When you need help with a task or difficulty in life, what do you do?
A. Ask for assistance from a supportive person
B. Try to complete the task by myself, but ask later if needed
C. I refuse to ask for help
5. Most of the company I keep in my personal life is:
A. Supportive and fun to hang around
B. A mixture of positive and negative influence
C. Draining and demanding
6. Do you view your failures in life as:
A. Learning experiences
B. Things you should’ve done differently, and you would’ve… if you could’ve
C. A reason to stop reaching for new goals
7. When you have a bad day, do you:
A. Talk about it with supportive people and try to relax
B. Wallow in the resulting grumpiness until it wears off
C. Find escape in alcohol or other mind-altering substances
8. When you think about the goals you have set for yourself, do you say:
A. I can do this!
B. We’ll see what happens!
C. Yeah… right.
9. Where do you look for a boost in personal strength?
A. Inward, through prayer or meditation or acknowledgment of accomplishments
B. Outward, to friends or family
C. I hope it just… comes to me
Scoring:
For every question that you answered with an ‘A’, give yourself 3 points; every ‘B’ is 2 points; every ‘C’ is 1 point. If you scored 22 – 27, give yourself a pat on the back and keep up the good work! If you scored 15 – 21, you’re doing pretty well with yourself, but need to focus. A score of 9 – 14 leaves room for improvement, so take note!
Your self help test is not about knowing the answers—it’s about identification of things you can do to better help yourself.