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Is meditation for you?

Rate each statement, using the following scale:

1= very untrue

2= somewhat untrue

3= not sure

4= somewhat true

5= very true

1. It felt good.

2. It was easy to fit into my schedule.

3. It made me feel relaxed.

4. I handled my daily chores better than I usually do.

5. It was an easy technique to learn.

6. I was able to close out my surroundings while practicing this technique.

7. I did not feel tired after practicing this relaxation technique.

8. My fingers and toes felt warmer directly after trying this relaxation technique.

9. Any stress symptoms I had (headache, tense muscles, anxiety) before doing this relaxation technique disappeared by the time I was done.

10. Each time I concluded this technique, my pulse rate was much lower than when I began.

Now sum up the values you responded with for a total score.

My total score is: _____

Describe any recurring thoughts you experienced during meditation:

Describe any difficulties you experienced during meditation:

Assess your Stress

Resting Heart Rate

Beats per Minute

Breathing Pattern

Abdomen

Chest

Both

Respiration Rate

Breaths per Minute

Stress-O-Meter

1 2 3 4 5 6 7 8 9 10

Symptoms of Stress Form

Assess how often you experience common symptoms of stress by placing an “X” in the proper box.

Symptoms

Frequency of Symptoms

Almost all day, every day

2-3 times per day

Every night or day

2-3 times per week

Once a week

Once a month

Never

Headaches

Tense muscles; sore neck and back

Fatigue

Anxiety, worry, phobias

Difficulty falling asleep

Irritability

Insomnia

Bouts of anger/hostility

Boredom, depression

Eating too much or too little

Diarrhea, cramps, gas, constipation

Restlessness, itching, tics

Place an “X” in the proper box.

Symptoms

Frequency of Symptoms

Almost all day, every day

2-3 times per day

Every night or day

2-3 times per week

Once a week

Once a month

Never

Grinding teeth, clenching jaw during sleep

Difficulty concentrating

Use the space below to describe the 3 symptoms of stress you experience most often. Do not simply copy and paste the terms from the questionnaire. Provide more of context and personal description of those symptoms in your life.

Perceived Stress Scale (Cohen et al. 1983)

For each question choose from the following alternatives, then write the number in the box to the left of each item:

0 = Never, 1 = Almost never, 2 = Sometimes, 3 = Fairly often, 4 = Very often

1. In the last month, how often have you been upset because of something that happened unexpectedly?

1. In the last month, how often have you felt that you were unable to control the important things in your life?

1. In the last month, how often have you felt nervous and “stressed”?

1. In the last month, how often have you felt confident about your ability to handle your personal problems?

1. In the last month, how often have you felt that things were going your way?

1. In the last month, how often have you found that you could not cope with all the things that you had to do?

1. In the last month, how often have you been able to control irritations in your life?

1. In the last month, how often have you felt that you were on top of things?

1. In the last month, how often have you been angered because of things that happened that were outside of your control?

1. In the last month, how often have you felt difficulties were piling up so high that you could not overcome them?

Determine your PSS score by following these directions:

Important: LEAVE YOUR ORIGINAL RATINGS as you first entered them. When you get to 4,5,7, and 8, put your rating on the left side of .

Now, next to those original ratings, you will “reverse” your ratings for 4,5,7, and 8. Put the reversed ratings on the right side of .

Only for these four questions (4,5,7, and 8), the NEW ratings you will use should be put next to the original ratings and will be based on these rules:

0 = 4, 1 = 3, 2 = 2, 3 = 1, and 4 = 0.

Example, if my original rating for item 5 was 3, that cell will look like this: 3 1

After reversing those 4 ratings, add up all 10 ratings. That’s your total score. It should be between 0 and 40. Higher scores indicate higher perceived stress.

My total score is: _____

Scores ranging from 0–13 would be considered low perceived stress.

Scores ranging from 14–26 would be considered moderate perceived stress.

Scores ranging from 27–40 would be considered high perceived stress.

This puts me in the _____ (low, moderate, high) perceived stress range.

Inventory of College Students’ Recent Life Experiences (Kohn et al., 1990)

The following is a list of experiences that many students have at some time or other. Indicate for each experience how much it has been a part of your life over the past month. Mark your answers (in box to the left of item) according to the following guide:

Intensity of Experience over the Past Month

0 = Not at all part of my life

1 = Only slightly part of my life

2 = Distinctly part of my life

3 = Very much part of my life

1. Conflicts with boyfriend’s/girlfriend’s/spouse’s family

1. Being let down or disappointed by friends

1. Conflict with professor(s)

1. Social rejection

1. Too many things to do at once

1. Being taken for granted

1. Financial conflicts with family members

1. Having your trust betrayed by a friend

1. Separation from people you care about

1. Having your contributions overlooked

1. Struggling to meet your own academic standards

1. Being taken advantage of

1. Not enough leisure time

1. Struggling to meet the academic standards of others

1. Many responsibilities

1. Dissatisfaction with school

1. Decisions about intimate relationship(s)

1. Not enough time to meet your obligations

1. Dissatisfaction with your mathematical ability

1. Important decisions about your future career

1. Financial burdens

1. Dissatisfaction with your reading ability

1. Important decisions about your education

1. Loneliness

0 = Not at all part of my life 2 = Distinctly part of my life

1 = Only slightly part of my life 3 = Very much part of my life

1. Lower grades than you hoped for

1. Conflict with teaching assistant(s)

1. Not enough time for sleep

1. Conflicts with your family

1. Heavy demands from extracurricular activities

1. Finding courses too demanding

1. Conflicts with friends

1. Hard effort to get ahead

1. Poor health of a friend

1. Disliking your studies

1. Getting “ripped off” or cheated in the purchase of services

1. Social conflicts over smoking

1. Difficulties with transportation

1. Disliking fellow student(s)

1. Conflicts with boyfriend/girlfriend/spouse

1. Dissatisfaction with your ability at written expression

1. Interruptions of your schoolwork

1. Social isolation

1. Long waits to get service (at banks, stores, etc.)

1. Being ignored

1. Dissatisfaction with your physical appearance

1. Finding course(s) uninteresting

1. Gossip concerning someone you care about

1. Failing to get expected job

1. Dissatisfaction with your athletic skills

Score the ICSRLE by adding your total points

Your score on the ICSRLE can range from 0 to 147. Higher scores indicate higher levels of exposure to hassles.

1. 1. Determine your current level of stress by totaling your scores for each hassle and getting a total.

My ICSRLE score is: ____

1. Circle or bold the ICSRLE items that you rated “3.”

Gratitude Questionnaire (McCullough et al., 2002)

Using the scale below as a guide, write a number beside each statement to indicate how much you agree with it.

1. I have so much in life to be thankful for.

1. If I had to list everything that I felt grateful for, it would be a very long list.

1. When I look at the world, I don’t see much to be grateful for.

1. I am grateful to a wide variety of people.

1. As I get older I find myself more able to appreciate the people, events, and situations that have been part of my life history.

1. Long amounts of time can go by before I feel grateful to something or someone.

Determine your GQ-6 score by following these directions:

Important: LEAVE YOUR ORIGINAL RATINGS as you first entered them.

Now, next to the original ratings for items 3 and 6, you will “reverse” your ratings. Put the reversed ratings TO THE RIGHT OF YOUR ORIGINAL ratings.

Only for these two questions (3 and 6), the NEW ratings you will use should be put next to the original ratings will be based on these rules:

1 = 7, 2 = 6, 3 = 5, 4 = 4, 5 = 3, 6 = 2, and 7 = 1.

For all other questions, use the number you wrote down as the score.

After reversing those two ratings, add up the six ratings to determine your total score.

My total score is: _____

There are no specific cutoffs for the GQ-6. U.S. college students tend to have average scores in the 35-38 range, so one simple interpretation is to compare your score to the average.

My score puts me in the following range for gratitude (place an X)

_____ below average (lower than 35)

_____ average (35 through 38)

_____ high (higher than 38)