The Personal Resilience Indicator is a 20-25 minute baseline diagnostic with 129 questions to help assess your resilience.
In order to get a realistic picture of your current level of resilience, it is important that you answer the questions honestly and in accordance with how you think, feel and behave rather than how you wish things to be. It’s not about getting a high score or picking the “right” answers.
Read each statement carefully and select how much it applies to you considering your experience over the past 4 weeks (unless stated otherwise in the instructions). Don’t overthink it and answer based on your initial gut reaction.
There may be some questions that you may think are not relevant to your current situation. In such cases, select the answer which would most likely reflect your thinking or behaviour.
After completing the diagnostic, you will receive your Personal Resilience Indicator report via email a few hours ahead of our workshop (please also check your spam folder). During the workshop you will learn how to interpret your scores and how to improve your resilience quickly. Your individual scores are confidential and will be shared with you only.
This diagnostic is intended for informational and research purposes only. It is not a substitute for professional advice or medical, psychological, psychiatric diagnosis or treatment.
Please enter your name and email and click Next button to get started.
1. I look at challenges as a way to learn and improve myself.
2. Others respect my ability to solve problems.
3. I take pride in my achievements.
4. I persuade others to new ways of thinking.
5. I engage in aerobic exercise several times a week.
6. I don't find meaning in my work.
7. I crave sweets or sugary drinks.
8. I have one or several close friends.
9. I'm aware of nonverbal messages people send.
10. When I'm upset, I say or do things I later regret.
11. I invest in new relationships.
12. I have clear goals that I'm working towards
13. I find myself pursuing tasks unrelated to my goals.
14. In my family, we are there for each other in times of crisis.
15. I lose motivation when things get tough.
16. I adapt my approach to changing circumstances.
17. I replay thoughts of past negative situations.
18. I consistently get 7-9 hours of sleep each night during the week.
19. I struggle to understand other people's behaviour.
20. Alcohol helps me relax.
21. Stress keeps me up at night.
22. Friends and/ or colleagues ask me for help.
23. I frequently suffer from headaches or colds.
24. I find creative solutions to problems.
25. I'm aware of my own emotions as I experience them.
26. I'm completely exhausted after exercising.
27. I take confidence from my past successes.
28. I go to bed around the same time each night.
29. I enjoy multi-tasking.
30. I can rely on those closest to me for support.
31. When I'm busy, I don't have time to eat.
32. I wake up during the night.
33. Sometimes I avoid opportunities.
34. I'm aware of my thoughts and how they affect my mood.
35. I consume alcohol every day.
36. I have nightmares.
37. I'm not easily discouraged by failure.
38. People close to me trust my judgement.
39. I'm too busy to exercise.
40. My body is tense.
41. I pick up on the emotions of those around me.
42. When I exercise, I push myself to my limits.
43. I get the urge to give up when things go wrong.
44. I calm down quickly after conflict.
45. I tend to exercise five times per week.
46. I can adapt my behaviour to different settings and social circles.
47. I snore.
48. I tend to eat too much.
49. I keep my cool under stressful situations.
50. I know what I need to do to reach my goals.
51. I'm in good physical health.
52. I'm ready for new challenges.
53. I struggle to calm my mind when going to sleep.
54. I tend to eat a healthy diet low in processed foods and sugar.
55. I have a strong sense of purpose in life.
56. I feel rested and ready when waking up in the morning.
57. I can find my way out of difficult situations.
58. I feel energized after exercising.
59. In times of stress, I know where to find help.
60. I drink 2-3 litres of fluids a day.
61. I struggle to stay motivated.
62. I find it hard to get to know new people.
63. I need caffeine.
64. I find it difficult to think clearly when I'm stressed.
65. I struggle to fall asleep.
66. I find myself reacting rather than responding to situations.
67. My energy levels are high.
68. I am hard on myself.
69. I struggle to calm myself at will.
70. I experience frequent/ chronic physical pain.
71. I'm good at shutting out distractions.
72. I'm my own worst critic.
73. I stay determined through challenges.
74. I follow a bedtime routine.
75. I make connections that others miss.
76. I make time to look after myself.
77. Sometimes I miss opportunities
78. I'm aware of how food affects my ability to think.
79. I have confidence in my ability to define a problem before I try to solve it.
80. I worry about my health.
81. I have confidence in my abilities.
82. I consider myself lucky.
83. I get tired after eating.
84. I’m well rested when waking up in the morning.
85. I’m positive about my future.
86. I get easily distracted.
87. I get agitated when I’m hungry.
88. When fully focused on a task, I lose track of time.
89. Most days I spend some time (10-20 min or more) in nature.
90. I often experience cravings for snacks or “junk food” (e.g., fries, burgers).
91. I get easily side-tracked by new ideas and projects.
92. I don’t eat for at least 2 hours before going to bed.
93. I believe I can achieve my goals.
94. I believe that if things can go wrong, they generally will.
95. A healthy diet is a priority for me.
96. Unfamiliar social situations make me nervous.
97. It’s easy for me to find words to describe how I’m feeling.
98. I’m concerned about my alcohol intake.
a. In most ways my life is close to my ideal.
b. The conditions of my life are excellent.
c. I am satisfied with my life.
d. So far I have gotten the important things I want in life.
e. If I could live my life over, I would change almost nothing.
111. Do you have the feeling that you don't really care about what goes on around you?
112. Has it happened in the past that you were surprised by the behavior of people whom you thought you knew well?
113. Has it happened that people whom you counted on disappointed you?
114. Until now your life has had:
115. Do you have the feeling that you're being treated unfairly?
116. Do you have the feeling that you are in an unfamiliar situation and don't know what to do?
117. Doing the things you do every day is:
118. Do you have very mixed-up feelings and ideas?
119. Does it happen that you have feelings inside you would rather not feel?
120. Many people - even those with a strong character - sometimes feel like sad sacks/ losers in certain situations. How often have you felt this way in the past?
121. When something happened, have you generally found that:
122. How often do you have the feeling that there's little meaning in the things you do in your daily life?
123. How often do you have feelings that you're not sure you can keep under control?
a. I feel tense or 'wound up':
b. I still enjoy the things I used to enjoy:
c. I get a sort of frightened feeling as if something awful is about to happen:
d. I can laugh and see the funny side of things:
e. Worrying thoughts go through my mind:
f. I feel cheerful:
g. I can sit at ease and feel relaxed:
h. I feel as if I am slowed down:
i. I get a sort of frightened feeling like 'butterflies' in the stomach:
j. I have lost interest in my appearance:
k. I feel restless as I have to be on the move:
l. I look forward with enjoyment to things:
m. I get sudden feelings of panic:
n. I can enjoy a good book/audiobook or radio/podcast or TV/Online program:
a. I find real enjoyment in my job.
b. I like my job better than the average person.
c. Most days, I am enthusiastic about my job.
d. I feel fairly well satisfied with my job.
Please do not enter "24/7" even if it may feel like it at times. If no clear expectation for working hours has been communicated by your supervisor/ principal investigator, please base your estimate on the average working time of other colleagues in the same position (e.g. PhD Student, Postdoc etc.).
Please only include work days missed for your OWN physical health, not someone else's health.
Please only include work days missed for your OWN mental health, not someone else's health.
For example:40 hours per week for 4 weeks = 160 hours40 hours per week for 4 weeks with 2 full 8-hour days missed = 144 hours40 hours per week for 4 weeks with 3 partial (count every partial day as 4 hours) days missed = 148 hours
Think about the past month and compare them to the average of the 12 months before that. Did you have to miss more or less time at work?
If you have been in your current position for less than 6 months, consider the past 12 months including your previous position.
What year were you born in?
What's your gender?
What's your ethnicity?
What's the highest degree or level of education you have completed?
What's your current employment status?
What's your role?
What's your relationship status?
What is your nationality?
Where do you live?
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