Epstein Stress-Management Inventory for Individuals (ESMI-i) (abridged)

Please use a pencil to tick the best number that represents your reaction to each of the statements below.

1. I have constructive outlets for my aggression Agree 1 2 3 4 5 Disagree

2. I frequently visualize soothing scenes in order to relax Agree 1 2 3 4 5 Disagree
3. Breathing is a very hard thing to control Agree 1 2 3 4 5 Disagree
4. I’m aware that some of my beliefs are probably irrational Agree 1 2 3 4 5 Disagree
5. I keep an up to date list of things I’m supposed to do. Agree 1 2 3 4 5 Disagree
6. I always spend a few minutes each morning planning my day Agree 1 2 3 4 5 Disagree
7. I keep an up-to-date list of things I love to do Agree 1 2 3 4 5 Disagree
8. I try to avoid destructive ways of dealing with stress Agree 1 2 3 4 5 Disagree
9. I frequently manipulate my environment to improve my mood Agree 1 2 3 4 5 Disagree
10. I try to make sure that my meetings end early or on time Agree 1 2 3 4 5 Disagree
11. A computer can be a great tool for relieving stress Agree 1 2 3 4 5 Disagree
12. I have trouble prioritizing Agree 1 2 3 4 5 Disagree
13.I’m comfortable asking other people for help when times are tough Agree 1 2 3 4 5 Disagree
14. I very rarely stretch my body Agree 1 2 3 4 5 Disagree
15. I regularly tense and relax my muscles as a way of relaxing Agree 1 2 3 4 5 Disagree
16. I wish I got more exercise Agree 1 2 3 4 5 Disagree
17. I try to fight stress before it starts Agree 1 2 3 4 5 Disagree
18. I try to keep my desk clear of junk Agree 1 2 3 4 5 Disagree
19. I have trouble delegating Agree 1 2 3 4 5 Disagree
20. I sit and stand in special ways to help me stay relaxed Agree 1 2 3 4 5 Disagree
21. Distractions are inevitable during the work day Agree 1 2 3 4 5 Disagree
22. My calendar isn’t always available when I need it. Agree 1 2 3 4 5 Disagree
23. I frequently use special breathing techniques to help me relax Agree 1 2 3 4 5 Disagree
24. I waste a lot of time trying to find misplaced files and documents Agree 1 2 3 4 5 Disagree
25. I frequently post reminder notes to keep myself on track Agree 1 2 3 4 5 Disagree
26. I regularly use massage or self-massage to help me relax Agree 1 2 3 4 5 Disagree
27. I often try to use humor to diffuse tension Agree 1 2 3 4 5 Disagree
28. I regularly examine and try to correct any irrational beliefs I might have Agree 1 2 3 4 5 Disagree
 Self Scorer for ESMI-I (Abridged)
To score your test: Generate your total score by listing a 1 or a 0 in the blanks in the left hand column below. Give
yourself a 1 if you ticked the highlighted options (bold and underlined); otherwise give yourself a 0. Count up the
1’s and fill in your total score at the bottom of the column. The highest possible score is a 28. If you scored lower
than that, you can probably improve your stress management practices. To focus on specific competencies,
complete the four boxes below by circling item numbers for which you received a score of 1. In each box, count the
1’s and fill in the blank with the total. If you scored below the maximum, you may need to strengthen your skills
within that competency area.

1. 1 2 3 4 5 -----
2. 1 2 3 4 5 -----

3. 1 2 3 4 5 -----

4. 1 2 3 4 5 -----

5. 1 2 3 4 5 -----

6. 1 2 3 4 5 -----

7. 1 2 3 4 5 -----

8. 1 2 3 4 5 -----

9. 1 2 3 4 5 -----

10. 1 2 3 4 5 -----

11. 1 2 3 4 5 -----

12. 1 2 3 4 5 -----

13. 1 2 3 4 5 -----

14. 1 2 3 4 5 -----

15. 1 2 3 4 5 -----

16. 1 2 3 4 5 -----

17. 1 2 3 4 5 -----

18. 1 2 3 4 5 -----

19. 1 2 3 4 5 -----
 1) Manages or reduces sources of stress
You routinely manage or reduce sources of stress, both real and possible, in
your life
6 9 10 11 12 13 18 19 21 22 24

Total 1’s: ---------/11

20. 1 2 3 4 5 -----
2) Practices relaxation techniques
21. 1 2 3 4 5 -----
You regularly practice a variety of relaxation techniques to prevent or relieve
22. 1 2 3 4 5 ----- stress
1 2 3 14 15 16 20 23 26
23. 1 2 3 4 5 ----- Total 1’s:----------/9

24. 1 2 3 4 5 ----- 3) Manages his or her thoughts

25. 1 2 3 4 5 ----- You manage your thoughts in order to reduce the likelihood
that you will perceive events as threatening
26. 1 2 3 4 5 -----
4 27 28
27. 1 2 3 4 5 ----- Total 1’s: ---------/3

28. 1 2 3 4 5 ----- 4) Practices higher-order stress management skills

You practice self management techniques, avoid destructive

methods of stress management, and take proactive approach to
stress management
5 7 8 17 25
TOTAL SCORE ------- Total 1’s:------/5