How do you shift when stress hits?

When something makes you anxious or stressed, you cope — but how? This assessment maps your coping style across four dimensions and shows you what the science says about each.

18 questions · About 5 minutes · No account required

Four Coping Styles

Everyone uses all four — the question is which you lean on most

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Reframing

Shifting perspective on the stressor — finding silver linings, zooming out to the big picture, remembering it won't last, using humor as a lens. Kross calls this "psychological distancing."

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Connecting

Turning toward other people — venting feelings, seeking advice, asking for physical comfort. The most intuitive coping style. But research shows its effects are nuanced.

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Restoring

Using your body and the natural world to regulate your nervous system — exercise, time outside. Kross describes these as among the most powerful tools in the entire toolkit.

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Escaping

Muting anxiety through consumption or concealment — eating or drinking, alcohol, not showing feelings. Kross notes that tactical avoidance can sometimes help, but when relied on heavily it tends to prolong the chatter rather than quiet it.

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S.H.I.F.T. Assessment

Ready to begin?

Think about a time when something made you feel anxious or stressed. For each of the following 16 strategies, rate how often you use it to feel better. Two short questions follow.

Your answers are completely anonymous

How do you shift when stress hits?

Everyone uses all four — the question is which you lean on most

Ready to begin?

Your Coping Style