壓力感知 PSS 自我評估
這份問卷只作自我了解和參考之用，不能用作臨床診斷。
關於這份評估
壓力感知量表（Perceived Stress Scale，PSS）由 Sheldon Cohen 團隊在 1983 年編製，是世界各地最常使用的壓力量表之一。它有趣的地方，是不問你最近究竟發生了多少事情，而是問那些事情落在你身上時，你感覺自己有多應付得來。兩個人可以面對差不多的工作和家庭責任，一個覺得雖然忙但仍然掌握得到，另一個卻覺得每天都像被事情推著走。PSS 想了解的正是這個分別。它不是要判斷你的生活「其實有沒有那麼辛苦」，而是幫你看見自己目前承受壓力的方式。
它會了解你的什麼？
問卷回顧過去一個月你對生活的整體感受，大致包括兩個方向：一方面是事情是否令你覺得失控、超出負荷或難以預測；另一方面是你有多相信自己仍然有能力處理眼前的事情。總分由 0 至 40 分，分數越高，代表你主觀感受到的壓力越大。
這份評估適合你，如果......
- 你覺得自己一直在追趕，待辦的事情好像永遠清不完
- 你想知道自己最近只是比較忙，還是已經開始超出負荷
- 你正在經歷工作、搬屋、家庭或其他生活轉變，想看看自己目前應付得怎樣
了解更多
需時多久？
分數多少才算高？
PSS 和焦慮、抑鬱量表有什麼分別？
參考文獻
Cohen, S., Kamarck, T., & Mermelstein, R. (1983). A global measure of perceived stress. Journal of Health and Social Behavior, 24(4), 385–396.https://doi.org/10.2307/2136404
Cohen, S., & Janicki-Deverts, D. (2012). Who's stressed? Distributions of psychological stress in the United States in probability samples from 1983, 2006, and 2009. Journal of Applied Social Psychology, 42(6), 1320–1334.
- 香港研究
Leung, D. Y. P., Lam, T. H., & Chan, S. S. C. (2010). Three versions of Perceived Stress Scale: Validation in a sample of Chinese cardiac patients who smoke. BMC Public Health, 10, 513.https://doi.org/10.1186/1471-2458-10-513
- 香港研究
Ng, S. M. (2013). Validation of the 10-item Chinese perceived stress scale in elderly service workers: One-factor versus two-factor structure. BMC Psychology, 1, 9.https://doi.org/10.1186/2050-7283-1-9
- 香港研究
Chen, J. Y., Chin, W. Y., Tiwari, A., Wong, J., Wong, I. C. K., Worsley, A., Feng, Y., Sham, M. H., Tsang, J. P. Y., & Lau, C. S. (2021). Validation of the perceived stress scale (PSS-10) in medical and health sciences students in Hong Kong. The Asia Pacific Scholar, 6(2), 31–37.https://doi.org/10.29060/TAPS.2021-6-2/OA2328
- 香港研究
AXA Hong Kong (2024). AXA Study of Mind Health and Wellbeing 2024: Hong Kong findings. AXA Mind Health Study, 2024 edition.
- 香港研究
UBS (2015). Prices and earnings 2015: Do I earn enough for the life I want?. UBS Prices and Earnings report, 2015 edition.
Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310–357.
Karasek, R. A. (1979). Job demands, job decision latitude, and mental strain: Implications for job redesign. Administrative Science Quarterly, 24(2), 285–308.
Bandura, A. (1977). Self-efficacy: Toward a unifying theory of behavioral change. Psychological Review, 84(2), 191–215.
Jamieson, J. P., Nock, M. K., & Mendes, W. B. (2012). Mind over matter: Reappraising arousal improves cardiovascular and cognitive responses to stress. Journal of Experimental Psychology: General, 141(3), 417–422.
Crum, A. J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology, 104(4), 716–733.
Bell, A. C., & D'Zurilla, T. J. (2009). Problem-solving therapy for depression: A meta-analysis. Clinical Psychology Review, 29(4), 348–353.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.
Webb, T. L., Miles, E., & Sheeran, P. (2012). Dealing with feeling: A meta-analysis of the effectiveness of strategies derived from the process model of emotion regulation. Psychological Bulletin, 138(4), 775–808.
Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119.
授權
小貼士
答案並沒有對與錯，你可按最貼近自己的感受作答就可以。