Resilience Check-Up

iStock_000003333936_ExtraSmallMost people deal with the “slings and arrows” of life fairly well…but unexpected life events come and our balance is upset. This is when our resilience is tested. When we face a problem that is overwhelming our coping skills, our body and mind give us warning signs that we are “running on empty”. A common sign is feeling no energy. Or we feel headache. Or our sleep is disturbed. Or we are not productive at work because we can’t concentrate. About 60% of persons who see their Primary Care Physician with these kinds of complaints are feeling psychologically depleted. Your physician might prescribe a medication. These days, problems with resilience are defined as symptoms of an illness which is treated with a medication. If you want an alternative, consider using psychological care to learn coping skills to build up your resilience. We all can build up our resilience.  Take this brief “Resilience Check-Up” and then find out what your score means.


Over the last 2 weeks, how often have you been bothered by any of the following problems? Not at all Several Days More than half the days Nearly every day
1. Little interest or pleasure in doing things 0 1 2 3
2. Feeling down, depressed, or hopeless 0 1 2 3
3. Trouble falling or staying asleep, or sleeping too much 0 1 2 3
4. Feeling tired or having little energy 0 1 2 3
5. Poor appetite or overeating 0 1 2 3
6. Feeling bad about yourself — or that you are a failure or
have let yourself or your family down
0 1 2 3
7. Trouble concentrating on things, such as reading the newspaper or watching television 0 1 2 3
8. Moving or speaking so slowly that other people could have noticed? Or the opposite — being so fidgety or restless that you have been moving around a lot more than usual 0 1 2 3
9. Thoughts that you would be better off dead or of hurting yourself in some way 0 1 2 3
Total each column 0 ____ ____ ____
If you checked off any problems, how difficult have these problems made it for you to do your work, take care of things at home or get along with other people? Not at all Difficult Somewhat Difficult Very Difficult Extremely Difficult

Scoring Guide:

The PHQ measures how much you are bothered by common symptoms of depression. The intensity of your symptoms is a gauge of how much you feel out of control. The higher the score, the more your resilience is being overwhelmed, making it hard for you to deal with adversity in life.

10-14 only a mild level of emotional distress is present; you are managing the “slings and arrows of life” without too much difficulty.

15-19 shows you are not feeling well because your resilience is not helping you manage ordinary problems. Life is not going your way. Be concerned about your resilience if you also answered that you have difficulty at work or getting along with others.

Over 20 indicates that you are depleted; getting an evaluation would be a wise next step.

Note: Most mental health providers expect to see improvements after 12 weeks of treatment. If you are receiving mental health treatment now, and your score is high, talk to your provider. Active problem solving is appropriate and you want to let your provider know about your score.