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Resilience Test – How resilient Am I? Self-Assesment (Quiz / PDF)
This 5-minute resilience test allows you to discover how resilient you are. Measure your ability to bounce back from setbacks and challenges. The test can be used in coaching, psychology, or as a self-test. It includes 13 questions and statements and an evaluation at the end. You can also download it as a professionally designed PDF for free.
What is resilience? The Resilience definition in Psychology
Resilience is the ability to cope with difficult situations and challenges. Strong resilience helps us to reduce stress, overcome crises and ultimately increase our quality of life and satisfaction. In our fast-paced and challenging world, strengthening and nurturing our resilience is more important than ever.
The 7 Factors of Resilience
The seven resilience factors are the most essential skills of resilience that allow us to bounce back from setbacks and master challenges. They include:
1 – Optimism – Staying positive, even in the face of challenges.
2 – Acceptance – Let go of the inner perfectionist
3 – Solution orientation – Become a possibility thinker.
4 – Leaving the victim mentality and taking personal responsibility
5 – A strong personal support network
6 – Positive planning for the future – The sixth resilience factor
7 – Self-reflection and introspection
Read more about the seven factors of resilience.
Testing resilience – Why? And how to measure resilience?
There is no universal recipe or ready-made framework for measuring resilience. However, numerous resilience factors and indicators provide an initial overview of a person’s resilience skills.
A resilience quiz or self-test helps assess how we respond to and recover from difficult situations. It can indicate strengths and weaknesses regarding our ability to bounce back from setbacks and give us improvement ideas.
We can only take targeted steps to strengthen our resilience after analyzing our mental and emotional capabilities. A high level of resilience means that we can cope with stressful situations and manage them successfully.
Especially in these times of constant change and uncertainty, it is an essential investment in yourself to promote and strengthen your resilience. The following resilience test will help you better understand your resources and resilience. You can use this resilience test with your clients if you are a coach or psychologist.
This might be interesting:
13 Resilience Building Exercises You Need to Know
15 Powerful Resilience Worksheets & Exercises For Coaching, Therapy, And Self-Coaching
Resilience Test – For Coaching and as a Self-Test
Sit down with a piece of paper and a pen in a place where you feel comfortable and where no one disturbs you. Allow yourself time to assess the following statements.
On a scale of 1 to 10, rate the extent to which the statements apply to you.
1 means “does not apply at all,” and 10 means “totally applies to me.”
If you can think of concrete examples from your everyday life for the individual statements, you can also write them down to get an even more detailed picture of your current status of resilience.
1) I can recover quickly from setbacks and regain my motivation.
2) I can regulate and master my emotions well under challenging situations.
3) I see challenges and problems as opportunities for self-improvement and personal development.
4) I have a good support network that I can rely on in difficult times.
5) I am flexible and adapt well to change.
6) I have strong self-confidence and believe in my abilities.
7) I handle stress well and find effective ways to relax.
8) I set realistic goals and work continuously to achieve them.
9) I am able to reflect on my thoughts and perspectives and adjust them as necessary.
10) I can care for myself and pay attention to my physical and mental health.
11) I am able to accept help from others and ask for support when needed.
12) I can endure negative information or events, question them, and constructively cope with them.
13) I have a positive attitude to life and can stay optimistic even in difficult times.
Resilience Test And Quiz – The Evaluation
Add up your scores from the 13 statements and divide the result by 13 to get your average score.
Strong resilience (8-10):
Congratulations! Your level of resilience is very high, and you are well-equipped to deal with life’s challenges. Coping with stress is usually easy for you. However, you should continue to nurture your resilience skills and take on new challenges to strengthen your resilience further.
Average level of resilience (4-7):
Your resilience is at an average level. You already have some excellent skills for dealing with challenges and difficult situations, but there is room for improvement. Identify the areas you want to target to build and increase your emotional resilience.
Resilience Test Score: Weak (1-3):
Your resilience is currently relatively weak. You may have difficulty coping with stress, crises, and challenges. But don’t worry; resilience can be specifically built and improved! Start by identifying your personal strengths and resources and working specifically on the areas where you most want to improve.
Remember that working on our resilience is an ongoing and lifelong process. No matter how resilient or resistant we are; there are always opportunities to evolve and grow. Stay open to change and take every opportunity to strengthen your skills and build your resilience. Good luck on your journey!
Here are 15 powerful resilience exercises and worksheets (PDF). Like building muscle, building resilience takes time and focusing on specific key components. The 15 resilience worksheets and exercises in this Toolkit cover all of them
