SOS Scoring Guide

Use this guide to turn your Stress SOS Assessment responses into actionable insights.

How to Calculate Your Score

1. For each of the 10 items, assign points as follows:
   • 1 = Never
   • 2 = Rarely
   • 3 = Sometimes
   • 4 = Often
   • 5 = Always
2. Add up your points from all items.
3. Your total will range from 10 to 50.

Stress Level Categories & Interpretation

Recommended Next Steps by Category

Low Stress
• Continue current self-care habits (sleep, nutrition, exercise)
• Share successful strategies with peers or younger students

Moderate Stress
• Identify your highest-scoring assessment items to pinpoint triggers
• Schedule short daily breaks (deep breathing, stretching)
• Use a planner to break tasks into smaller steps

High Stress
• Fill out the Action Steps Planner with clear, time-bound tasks
• Practice focused relaxation (guided imagery, mindfulness apps) daily
• Talk to a counselor, teacher, or trusted adult for ongoing support

Dig Deeper: Individual Item Review

Look at which questions you rated as 4 or 5 most often. These indicate your primary stress triggers.

• Academic workload (Q1, Q3)
• Physical symptoms (Q4)
• Procrastination or focus issues (Q6, Q10)
• Social/family pressure (Q5, Q9)
• Emotional responses (Q2, Q7, Q8)

Use these insights to tailor your action steps around the areas you need most.

Next Up

Complete your personalized plan in the Action Steps Planner.

Good luck—and remember, recognizing stress is the first step to mastering it!

Action Steps Planner

1. Identify Your Top Stress Triggers

List the two or three stress triggers you noted from the Stress SOS Assessment.

1. ________________________________________________
   
   
2. ________________________________________________
   
   
3. ________________________________________________
   
   

2. Set SMART Goals

For each trigger, write a SMART goal that is Specific, Measurable, Achievable, Relevant, and Time-bound.


Trigger 1: __________________________________

• Specific: _________________________________
  
  
• Measurable: ______________________________
  
  
• Achievable: ______________________________
  
  
• Relevant: ________________________________
  
  
• Time-bound: ______________________________
  
  

Trigger 2: __________________________________

• Specific: _________________________________
  
  
• Measurable: ______________________________
  
  
• Achievable: ______________________________
  
  
• Relevant: ________________________________
  
  
• Time-bound: ______________________________
  
  

3. Choose Coping Strategies

List at least two strategies or techniques you will use to achieve each SMART goal.

• Strategy 1: ________________________________
  
  
• Strategy 2: ________________________________
  
  
• Strategy 3: ________________________________
  
  

4. Create an Action Schedule

Plan when and how often you will practice these strategies.

5. Reflect and Adjust

After one week, reflect on your progress. What worked well? What will you change or add moving forward?