在日常生活中，我們可能會忽略自己內心的壓力和困擾，直到它們影響了我們的身心健康。為了幫助你快速了解自己目前的心理狀態，凱斯勒心理困擾量表 (K10) 提供了一個簡單的自我測試工具，讓你輕鬆評估過去一個月的情緒困擾程度。
凱斯勒 K-10量表是為美國國家健康訪問調查所開發的一項工具。這是一個簡短的量表，用來衡量非特定的心理困擾，基於關於緊張、不安、心理疲勞和抑鬱程度的問題。香港城市大學也曾運用這個量表，作爲校園心理健康的初步評估。
如何進行凱斯勒心理困擾測試？
這個測試包含10個問題，請你回想過去一個月的情緒狀況，選擇最符合你感受的頻率作答。
準備好紙筆和計算機了嗎？讓我們開始測驗：
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過去一個月，你有多經常感到無法解釋的筋疲力盡？
總是 (5分) 經常 (4分) 有時 (3分) 偶爾 (2分) 無 (1分)
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過去一個月，你有多經常感到緊張？
總是 (5分) 經常 (4分) 有時 (3分) 偶爾 (2分) 無 (1分)
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過去一個月，你有多經常感到太緊張以至於甚麼都不能讓你平靜下來？
總是 (5分) 經常 (4分) 有時 (3分) 偶爾 (2分) 無 (1分)
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過去一個月，你有多經常感到絕望？
總是 (5分) 經常 (4分) 有時 (3分) 偶爾 (2分) 無 (1分)
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過去一個月，你有多經常感到不安或煩躁？
總是 (5分) 經常 (4分) 有時 (3分) 偶爾 (2分) 無 (1分)
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過去一個月，你有多經常感到太過不安以至於坐立不安？
總是 (5分) 經常 (4分) 有時 (3分) 偶爾 (2分) 無 (1分)
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過去一個月，你有多經常感到沮喪？
總是 (5分) 經常 (4分) 有時 (3分) 偶爾 (2分) 無 (1分)
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過去一個月，你有多經常感到做每一件事情都很費勁？
總是 (5分) 經常 (4分) 有時 (3分) 偶爾 (2分) 無 (1分)
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過去一個月，你有多經常感到太沮喪以至於什麼事都不能讓你愉快起來？
總是 (5分) 經常 (4分) 有時 (3分) 偶爾 (2分) 無 (1分)
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過去一個月，你有多經常感到自己毫無價值？
總是 (5分) 經常 (4分) 有時 (3分) 偶爾 (2分) 無 (1分)
如何計算你的心理困擾分數？
將每題的答案加總：
- 10-19分：心理困擾較低，表示你目前的精神狀況良好。
- 20-24分：輕度困擾，建議留意情緒變化，適時放鬆。
- 25-29分：中度困擾，可能需要進一步的心理支持或諮詢。
- 30-50分：高度困擾，建議立即尋求專業心理諮詢或治療。
心理困擾測試的重要性
凱斯勒心理困擾量表 (K10) 是一個簡單實用的工具，讓你能快速評估自己過去一個月的情緒困擾。幫助你及早發現潛在的心理問題，並讓你有機會採取行動來改善心理健康。雖然這個測試不能取代專業的診斷，但它是一個非常有用的工具，能夠為你提供有關自己精神狀態的重要參考。
如果你的分數較高，建議和醫生或心理健康專業人士討論你的情緒狀況，尋求適當的幫助。即使分數在中等範圍，提前關注並管理情緒也有助於預防更嚴重的心理問題。
放鬆心情的方法：你也可以嘗試這麼做
身心互為表裡，若是感到疲倦無力，可以先評估自己是否有充足的睡眠和營養，從調整作息開始：
若是改善焦慮緊繃，許多專家都建議從呼吸、冥想等練習開始，逐步調適心態，建立更穩定的內在平衡：
注意 : 凱斯勒心理困擾量表（K10）只是一個篩查工具，其目的是讓我們概略了解自己的情緒狀況，評估結果僅供參考，並不能視為或等同由醫護專業人員所診斷的精神疾患。
如有需要或疑問，請尋求醫護人員的專業診斷，及早專業心理師討論情況。
Wave 放鬆氣泡飲旗下內容平台 Wave MAG 致力於推廣情緒平衡的生活態度。歡迎點擊這裡了解更多
Source:
Kessler RC, Barker PR, Colpe LJ, Epstein JF, Gfroerer JC, Hiripi E, et al. Screening for serious mental illness in the general population. Arch Gen Psychiatry. 2003 Feb;60(2):184-9
https://healthify.nz/tools/d/distress-scale-kessler-10/
1-Minute Psychological Distress Test: Check Your Emotional Health Status
In our daily lives, we might overlook our inner stress and distress until they affect our physical and mental health. To help you quickly understand your current psychological state, the Kessler Psychological Distress Scale (K10) provides a simple self-assessment tool, allowing you to easily evaluate your emotional distress level over the past month.
The Kessler K-10 scale was developed for the U.S. National Health Interview Survey. It's a brief scale used to measure non-specific psychological distress, based on questions about anxiety, unease, mental fatigue, and depression. The City University of Hong Kong has also used this scale for preliminary assessment of campus mental health.
How to Take the Kessler Psychological Distress Test?
This test contains 10 questions. Please recall your emotional state over the past month and choose the frequency that best matches your experience.
Got your pen and calculator ready? Let's start the test:
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About how often did you feel tired out for no good reason?
All of the time (5 points) Most of the time (4 points) Some of the time (3 points) A little of the time (2 points) None of the time (1 point)
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About how often did you feel nervous?
All of the time (5 points) Most of the time (4 points) Some of the time (3 points) A little of the time (2 points) None of the time (1 point)
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About how often did you feel so nervous that nothing could calm you down?
All of the time (5 points) Most of the time (4 points) Some of the time (3 points) A little of the time (2 points) None of the time (1 point)
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About how often did you feel hopeless?
All of the time (5 points) Most of the time (4 points) Some of the time (3 points) A little of the time (2 points) None of the time (1 point)
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About how often did you feel restless or fidgety?
All of the time (5 points) Most of the time (4 points) Some of the time (3 points) A little of the time (2 points) None of the time (1 point)
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About how often did you feel so restless you could not sit still?
All of the time (5 points) Most of the time (4 points) Some of the time (3 points) A little of the time (2 points) None of the time (1 point)
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About how often did you feel depressed?
All of the time (5 points) Most of the time (4 points) Some of the time (3 points) A little of the time (2 points) None of the time (1 point)
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About how often did you feel that everything was an effort?
All of the time (5 points) Most of the time (4 points) Some of the time (3 points) A little of the time (2 points) None of the time (1 point)
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About how often did you feel so sad that nothing could cheer you up?
All of the time (5 points) Most of the time (4 points) Some of the time (3 points) A little of the time (2 points) None of the time (1 point)
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About how often did you feel worthless?
All of the time (5 points) Most of the time (4 points) Some of the time (3 points) A little of the time (2 points) None of the time (1 point)
How to Calculate Your Psychological Distress Score?
Sum up the scores from each question:
- 10-19 points: Low psychological distress, indicating your current mental state is good.
- 20-24 points: Mild distress, it's advisable to pay attention to emotional changes and relax when needed.
- 25-29 points: Moderate distress, you may need further psychological support or consultation.
- 30-50 points: Severe distress, it's recommended to seek professional psychological consultation or treatment immediately.
The Importance of Psychological Distress Testing
The Kessler Psychological Distress Scale (K10) is a simple and practical tool that allows you to quickly assess your emotional distress over the past month. It helps you identify potential psychological issues early and gives you the opportunity to take action to improve your mental health. Although this test cannot replace professional diagnosis, it's a very useful tool that can provide you with important insights into your mental state.
If your score is high, it's advisable to discuss your emotional state with a doctor or mental health professional to seek appropriate help. Even if your score is in the moderate range, paying attention to and managing your emotions in advance can help prevent more serious mental health problems.
Methods to Relax: You Can Try These Too
Mind and body are interconnected. If you feel tired and weak, you can first assess whether you have adequate sleep and nutrition, starting with adjusting your daily routine:
Here you go! 10 Great Free Sleep Music Tracks to Help You Develop a Good Sleep Habit!
Five Sleep-Enhancing Fruits & Smoothie Recipes! Easily Supplement Sleep-Promoting Nutrients at Home
Night Owls Beware! Research Finds that Staying Up Late May Be Harmful to Mental Health!
Weekend Sleep Marathons Can't Make Up for It! 7 Surprising Truths About Sleep Debt
To improve anxiety and tension, many experts recommend starting with breathing and meditation exercises, gradually adjusting your mindset, and establishing a more stable inner balance:
4 Signs to Identify "Tense Body Constitution"! Key Exercises to Effectively Relax a Tense Body
The Amazing Healing Power of Journaling: How to Improve Mental Health Through Daily Writing
The Mystery of Heart-Brain Connection: Practices to Synchronize Heart and Brain for Inner Balance
Note: The Kessler Psychological Distress Scale (K10) is only a screening tool. Its purpose is to give us a general understanding of our emotional state. The assessment results are for reference only and should not be viewed as or equated to a mental health diagnosis by healthcare professionals.
If you have any needs or questions, please seek professional diagnosis from healthcare providers and discuss with a professional psychologist as early as possible.
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Source:
Kessler RC, Barker PR, Colpe LJ, Epstein JF, Gfroerer JC, Hiripi E, et al. Screening for serious mental illness in the general population. Arch Gen Psychiatry. 2003 Feb;60(2):184-9
https://healthify.nz/tools/d/distress-scale-kessler-10/
