Instructions: Answer each question honestly. Use a scale from 1 to 5, where:
1 = Strongly Disagree
2 = Disagree
3 = Neutral
4 = Agree
5 = Strongly Agree
Emotional Resilience
- I remain calm and focused under pressure.
- I can manage my emotions effectively during difficult situations.
- I bounce back quickly after setbacks or disappointments.
Adaptability
- I embrace change and adapt easily to new circumstances.
- I am open to trying new approaches when faced with challenges.
- I view obstacles as opportunities for growth.
Problem-Solving
- I approach problems with a clear and strategic mindset.
- I actively seek solutions rather than dwelling on difficulties.
- I feel confident in my ability to make decisions during stressful times.
Support Systems
- I reach out for help or support when needed.
- I have people in my life who encourage me and help me stay strong.
- I feel comfortable sharing my struggles with trusted individuals.
Self-Care and Optimism
- I prioritise self-care practices to maintain my physical and mental health.
- I focus on the positives even during challenging times.
- I believe in my ability to overcome adversity.
Scoring
- Add up your scores for all 15 questions.
- Total score range: 15–75.
- 15–30: You may benefit from developing strategies to strengthen your resilience.
- 31–50: You have moderate resilience but could improve in certain areas.
- 51–75: You demonstrate strong resilience skills and coping mechanisms.
Feel free to reflect on areas where you scored lower and consider ways to build your resilience, such as practicing mindfulness, seeking support, or setting achievable goals!