Welcome to Your
FREE 5-Minute Stress Test
Feeling OFF but not sure why?
Take a few minutes to check in with yourself find out how stress is really showing up in your life.
How Are You Really Doing?
You carry a lot. The expectations. The pressure. The need to keep it all together. Most days, you probably push through without ever checking in with yourself. You stay busy. You tell yourself you're fine. You numb the noise just enough to keep going.
But the truth is, your nervous system knows. Your body knows. And over time, that weight builds up and starts showing up in ways you may not even notice until it’s too heavy to ignore.
When you don’t take care of yourself, it eventually catches up to you. Stress becomes chronic. Your health starts to suffer. You become distant or short-tempered with the people you love. Your focus fades. Your drive gets buried under exhaustion. And before you know it, the version of you that once felt strong and clear feels like a stranger.
This short check-in is here to help you catch it before it gets there. No shame. No judgment. Just five minutes to get real with yourself and take the first step back to center.
Take the 5-Minute Stress Test NowHow It Works:
Answer YES or NO to each of the 15 questions below.
When you're done, you'll be taken to the results section where you can find the result that matches your score and read your personalized breakdown.
Check Your Results
This isn’t about passing or failing, it’s about getting honest.
Your answers reveal how stress might be showing up in your body, your mindset, and your relationships.
The more awareness you have, the more power you have to shift.
Scroll down to find the range that matches how many times you answered yes, and read your personalized breakdown. Each section includes a clear action plan and a tool to help you take the next step toward feeling more grounded, present, and in control.
0–3 Yes Answers: You’re steady and self-aware
You’ve built a strong foundation and a solid relationship with yourself. You’re checking in, staying grounded, and not letting the outside world pull you off course. That doesn’t mean life is perfect, but you’re navigating it with presence. Keep leaning into what’s working, and stay committed to your growth.
Action Plan:
- Reflect on what’s helping you stay grounded and write it down
- Choose one area where you’ve been coasting and set a clear intention
- Make space for play, movement, or stillness each day, even if it’s just 10 minutes
Support Tool: Start your mornings with intention and gratitude. Take a few deep breaths, ask yourself how you want to show up today, and write down one thing you’re grateful for.
4–7 Yes Answers: You’re carrying more than you think
You’re holding it together, but it’s starting to wear on you. You might feel scattered, disconnected, or just off. The pressure isn’t always obvious, but it’s in your sleep, your reactions, and your ability to stay present. Now is a good time to slow down, check in, and make a few small shifts before things build up further.
Action Plan:
- Start your day with one mindful breath, one clear intention, and one small moment of stillness
- Go for a 15-minute walk without your phone and simply notice what’s around you
- Write down anything weighing on you before bed to help your mind release it
Support Tool: Try an evening journaling routine and short moment of gratitude. Before bed, ask yourself: What am I holding onto that I don’t want to carry into tomorrow? Follow that with one thing you’re grateful for from the day.
8–11 Yes Answers: You’re deep in survival mode
You’ve been pushing through for too long. Stress has become your default, and it’s impacting everything — your health, your focus, and your relationships. You may feel short-fused, numb, or constantly on edge. This isn't a weakness. It’s your system trying to protect you. But you don’t have to keep living like this. The shift starts with awareness, and this can be your turning point.
Action Plan:
- Focus on your basic needs this week: prioritize sleep, nourishment, and hydration
- Build in 20 minutes of intentional movement like walking, stretching, or light exercise
- Take a break from your usual responsibilities and do something playful — even just for fun
Support Tool: Practice mindfulness in motion. Whether you’re walking, working out, or just moving through your day, bring your attention to what’s happening right now.
12 or More Yes Answers: You’re at a breaking point.
Your nervous system is overwhelmed, and you’ve likely been ignoring your own needs for a long time. Everything might feel like too much and nothing feels like enough. You’re exhausted, emotionally distant, and holding on by a thread. But you’re here. You took this test. That means you’re ready. You don’t have to keep carrying all of this alone. Real support and real change are possible, starting now.
Action Plan:
- Clear 30 minutes this week just for you with no input, no distractions, no pressure
- Start a truth journal where you write freely about what’s really going on beneath the surface
- Carve out time for something playful or light — not because you earned it, but because you need it
Support Tool: Create your own quiet reset. Sit in a calm space and simply notice your thoughts and feelings. End by writing down one thing you’re proud of and one thing you’re grateful for.
Take a Moment to Breathe:
Free Guided Meditation
When life gets loud, fast, or overwhelming, this guided meditation is here to help you pause and come back to yourself.
It’s not about clearing your mind or trying to escape your stress. It’s about coming home to the present moment, one breath at a time.
This 16-minute meditation, recorded by Jason Dobbie, is designed to calm your nervous system, quiet the internal noise, and help you reconnect with the grounded version of you that’s still in there beneath the pressure.
You’ll be guided to use your breath as an anchor, creating space to soften, refocus, and reset.
Access Your Free Breath of Presence MeditationWhat’s Next?
You’ve taken the time to check in with yourself.
That alone says a lot. So now what?
Whether your results showed you're steady or stretched thin, you don’t have to figure everything out alone. Here are two meaningful ways to keep moving forward.
Option 1:
Go Deeper with
The Journey Within
If this check-in hit home and you’re tired of carrying the load alone, my 12-week coaching program, The Journey Within, was built for people just like you. This isn’t about fixing yourself. It’s about reconnecting with yourself, your purpose, and the people who matter most.
In this program, you will:
- Build emotional strength and nervous system awareness
- Learn how to stay grounded under pressure
- Shift from reaction to response in your daily life
- Strengthen your connection to yourself and those around you
- Develop habits that support long-term peace and clarity
You’ll get real tools, honest support, and a clear path forward. No fluff. No overwhelm. Just deep, meaningful work that meets you where you are.
Explore The Journey WithinOption 2:
Stay Connected Inside My
FREE Private Community
Not ready for the full program but want to stay connected in a low-pressure way?
The Inner Work Space with Jason Dobbie is my free private community where you’ll find:
- Honest conversations around personal growth, healing, and life transitions
- Weekly reflection topics, inspiration, and tools to help you stay grounded
- Monthly Zoom calls for deeper connection and real conversation
- A private Slack community for ongoing support and meaningful connection
- Direct access to me and a supportive space to share wins, challenges, and breakthroughs
It’s a space to grow together, feel supported, and find connection without pressure, at your own pace.
Join The CommunityThank You for Showing Up
Taking five minutes to check in with yourself might seem small, but it’s not. It’s a sign of self-respect, self-awareness, and a willingness to grow. Most people never pause long enough to ask how they’re really doing. You did.
Whether this check-in was just a nudge or a wake-up call, know this: you’re not alone. You’re not broken. And you don’t have to keep carrying it all by yourself.
You’ve already taken the first step. Keep going.
If you need support, it’s here.
If you want to stay connected, I’d love to have you in my world.
With gratitude,
Jason Dobbie
Transformative Pathways Life Coaching
