This measure will help you assess your overall well-being. Well-being comprises six major areas: autonomy, environmental mastery, personal growth, positive relations with others, purpose in life, and self-acceptance



For each item, indicate how much you agree or disagree based on the following scale:

1 = strongly agree

2 = somewhat agree

3 = a little agree

4 = neither agree or disagree

5 = a little disagree

6 = somewhat disagree

7 = strongly disagree



1. “I like most parts of my personality.”

2. “When I look at the story of my life, I am pleased with how things have turned out so far.”

3. “Some people wander aimlessly through life, but I am not one of them.”

4. “The demands of everyday life often get me down.”

5. “In many ways I feel disappointed about my achievements in life.”

6. “Maintaining close relationships has been difficult and frustrating for me.”

7. “I live life one day at a time and don’t really think about the future.”

8. “In general, I feel I am in charge of the situation in which I live.”

9. “I am good at managing the responsibilities of daily life.”

10. “I sometimes feel as if I’ve done all there is to do in life.”

11. “For me, life has been a continuous process of learning, changing, and growth.”

12. “I think it is important to have new experiences that challenge how I think about myself and the world.”

13. “People would describe me as a giving person, willing to share my time with others.”

14. “I gave up trying to make big improvements or changes in my life a long time ago”

15. “I tend to be influenced by people with strong opinions”

16. “I have not experienced many warm and trusting relationships with others.”

17. “I have confidence in my own opinions, even if they are different from the way most other people think.”

18. “I judge myself by what I think is important, not by the values of what others think is important.”



Calculate your scores by summing up the scores in each subscale (core dimension) separately.

For each category, a high score indicates that you have mastery of that area in your life. Conversely, a low score shows that you struggle to feel comfortable in that particular area of your life.



The Autonomy subscale items: (you feel autonomous and independent)

15 -17 -18.

The Environmental Mastery subscale items: (you feel in control of your environment)

4 – 8 – 9.

The Personal Growth subscale items: (you feel you have/ are able to grow as a result of your experiences)

11- 12 – 14.

The Positive Relations with Others subscale items:

 6 – 13 – 16.

The Purpose in Life subscale items:

3 – 7- 10.

The Self-Acceptance subscale items:

1 – 2 – 5.



1, 2, 3, 8, 9, 11, 12, 13, 17, and 18

The formula for reverse-scoring an item is: (7 + 1) – (Respondent’s answer)

For example, If you answered 3 on item #1, you would re-code your answer as: (7 + 1) – 3 = 5. 

In other words, you would enter a 5 for item #1.





High scorer: Possesses a positive attitude toward the self; acknowledges and accepts multiple aspects of self, including good and bad qualities; feels positive about past life.

Low scorer: Feels dissatisfied with self; is disappointed with what has occurred with past life; is troubled about certain personal qualities; wishes to be different than what he or she is.


Positive relations with others

High scorer: Has warm, satisfying, trusting relationships with others; is concerned about the welfare of others; capable of strong empathy, affection, and intimacy; understands give and take of human relationships.

Low scorer: Has few close, trusting relationships with others; finds it difficult to be warm, open, and concerned about others; is isolated and frustrated in interpersonal relationships; not willing to make compromises to sustain important ties with others.



High scorer: Is self-determining and independent; able to resist social pressures to think and act in certain ways; regulates behavior from within; evaluates self by personal standards.

Low scorer: Is concerned about the expectations and evaluations of others; relies on judgments of others to make important decisions; conforms to social pressures to think and act in certain ways.


Environmental mastery

High scorer: Has a sense of mastery and competence in managing the environment; controls complex array of external activities; makes effective use of surrounding opportunities; able to choose or create contexts suitable to personal needs and values.

Low scorer: Has difficulty managing everyday affairs; feels unable to change or improve surrounding context; is unaware of surrounding opportunities; lacks sense of control over external world.


Purpose in life

High scorer: Has goals in life and a sense of directedness; feels there is meaning to present and past life; holds beliefs that give life purpose; has aims and objectives for living.

Low scorer: Lacks a sense of meaning in life; has few goals or aims, lacks sense of direction; does not see purpose of past life; has no outlook or beliefs that give life meaning.


Personal growth

High scorer: Has a feeling of continued development; sees self as growing and expanding; is open to new experiences; has sense of realizing his or her potential; sees improvement in self and behavior over time; is changing in ways that reflect more self-knowledge and effectiveness.

Low scorer: Has a sense of personal stagnation; lacks sense of improvement or expansion over time; feels bored and uninterested with life; feels unable to develop new attitudes or behaviors.



Ryff, C. D., Almeida, D. M., Ayanian, J. S., Carr, D. S., Cleary, P. D., Coe, C., … Williams, D. (2010). National Survey of Midlife Development in the United States (MIDUS II), 2004-2006: Documentation of psychosocial constructs and composite variables in MIDUS II Project 1. Ann Arbor, MI: Inter-university Consortium for Political and Social Research.

Ryff, C. D., & Keyes, C. L. M. (1995). The structure of psychological well-being revisited. Journal of Personality and Social Psychology, 69(4), 719–727.



Belief in Personal Mastery

Source: Pearlin & Schooler, 1978

Self-efficacy or ‘Mastery’ simply reflects a person’s confidence to exert control over their motivation, behaviour and social environment, to achieve a goal (Bandura, 1977). A high sense of mastery is expected to reduce psychological distress and increase well-being physically

The scale below measures the extent to which an individual regards himself as in control of his life, determining its direction or as being governed by forces that are outside his control (e.g., fatalistic attitude)



For each item, please rate how much you agree/disagree with the statement on a scale from 1 to 4 as follows:

1 = Strongly Agree, 2 = Somewhat Agree, 3 = Somewhat Disagree, 4 = Strongly Disagree



1. There is really no way I can solve some of the problems I have

2. Sometimes I feel that I am being pushed around in life

3. I have little control over the things that happen to me

*4. I can do just about anything I really set my mind to

5. I often feel helpless in dealing with the problems in my life

*6. What happens to me in the future mostly depends on me

7. There is little I can do to change many of the important things in my life

*Item is reverse coded


Items are summed, yielding a range from 7 to 28. Higher scores indicate greater levels of mastery.

Items 4 and 6 require reverse coding as follows:

4 = Strongly Agree, 3 = Somewhat Agree, 2 = Somewhat Disagree, 1 = Strongly Disagree

For example, if you answer “Strongly Agree” on item 4, the “1” turns into a “4” and therefore your final score for this item will be “4”


Improve your mental health self-awareness by checking how you view yourself and encouraging a positive self-image


Below is a list of statements dealing with your general feelings about yourself. Please indicate how strongly you agree or disagree with each statement:

Strongly Agree = 3

Agree = 2

Disagree = 1

Strongly Disagree = 0


1. On the whole, I am satisfied with myself.

2. At times I think I am no good at all.

3. I feel that I have a number of good qualities.

4. I am able to do things as well as most other people.

5. I feel I do not have much to be proud of.

6. I certainly feel useless at times.

7. I feel that I’m a person of worth, at least on an equal plane with others.

8. I wish I could have more respect for myself.

9. All in all, I am inclined to feel that I am a failure.

10. I take a positive attitude toward myself.

Interpreting Scores

Items 2, 5, 6, 8, 9 are reverse scored, which means

“Strongly Disagree” = 3

“Disagree” = 2

“Agree” = 1

“Strongly Agree” = 0

Sum scores for all 10 items:

The scale ranges from 0-30:

  • Scores between 15 and 25 are within normal range

  • Scores below 15 suggest low self-esteem, and higher scores indicate higher self-esteem.


Rosenberg, M. (1965). Society and the adolescent self-image. Princeton, NJ: Princeton University Press.

THE Multidimensional State Boredom Scale (MSBS).


 Please respond to each question indicating how you feel right now about yourself and your life, even if it is different from how you usually feel.

Use the following choices:

1 = Strongly disagree; 2 = Disagree; 3 =Somewhat disagree;

4 = Neutral; 5 = Somewhat agree; 6 =Agree;

and 7 = Strongly agree.



1. Time is passing by slower than usual.

2. I am stuck in a situation that I feel is irrelevant.

3. I am easily distracted.

4. I am lonely.

5. Everything seems to be irritating me right now.

6. I wish time would go by faster.

7. Everything seems repetitive and routine to me.

8. I feel down.

9. I seem to be forced to do things that have no value to me.

10. I feel bored.

11. Time is dragging on.

12. I am more moody than usual.

13. I am indecisive or unsure of what to do next.

14. I feel agitated.

15. I feel empty.

16. It is difficult to focus my attention.

17. I want to do something fun, but nothing appeals to me.

18. Time is moving very slowly.

19. I wish I was doing something more exciting.

20. My attention span is shorter than usual.

21. I am impatient right now.

22. I am wasting time that would be better spent on something else.

23. My mind is wandering.

24. I want something to happen but I’m not sure what.

25. I feel cut off from the rest of the world.

26. Right now it seems like time is passing slowly.

27. I am annoyed with the people around me.

28. I feel like I’m sitting around waiting for something to happen.

29. It seems like there’s no one around for me to talk to.



 MSBS Total Score: sum of all 29 items.

 A high score generally indicates a high state of boredom (keep in mind that this scale measures your level of boredom at the time you are taking it. Results are not to be generalized).

 You can break it down by looking at your score in each subscale, which represent the five dimensions of boredom:

  •  Disengagement subscale: how much uninterested in things you are right now

Items 2, 7, 9, 10, 13, 17, 19, 22, 24, 28

  • High Arousal Negative affect subscale: how much anger and frustration you are experiencing right now

Items 5, 12, 14, 21, 27

  • Inattention subscale: how much lack of focus you have

Items 3, 16, 20, 23

  • Low Arousal Negative Affect subscale: how depressed you are feeling right now

Items 4, 8, 15, 25, 29

  • Time Perception subscale: how you are perceiving the flow of time (too slow, too fast)

Items 1, 6, 11, 18, 26




Fahlman, S., Mercer-Lynn, K., Flora, D. B., & Eastwood, J. D. (2013). Development and validation of the Multidimensional State Boredom Scale. Assessment, 20(1), 68-85. doi: 10.1177/1073191111421303



Please read each item and circle the number that best describes how satisfied you are at this time. Please answer each item even if you do not currently participate in an activity or have a relationship. You can be satisfied or dissatisfied with not doing the activity or having the relationship. The scale surveys three areas of life: (1) Relationships and Material Well-Being, (2) Health and Functioning, and (3) Personal, Social and Community Commitment.

Please rate each answer on a scale from 1 to 7 as follows:

7 = Delighted; 6= Pleased; 5= Mostly Satisified; 4=Mixed

3= Mostly Dissatisfied; 2= Unhappy; 1= Terrible



1. Material comforts home, food, conveniences, financial security.

2. Health – being physically fit and vigorous.

3. Relationships with parents, siblings & other relatives- communicating, visiting, helping.

4. Having and rearing children.

5. Close relationships with spouse or significant other.

6. Close friends.

7. Helping and encouraging others, volunteering, giving advice.

8. Participating in organizations and public affairs.

9. Learning- attending school, improving understanding, getting additional knowledge.

10. Understanding yourself – knowing your assets and limitations – knowing what life is about.

11. Work – job or in home.

12. Expressing yourself creatively.

13. Socializing – meeting other people, doing things, parties, etc.

14. Reading, listening to music, or observing entertainment.

15. Participating in active recreation.

16. Independence, doing for yourself.



The instrument is scored by summing the items to make a total score. A high total score indicates that you feel overall satisfied with your life and the way things are and thus have a higher quality of life.

If you have a low overall score or scored low in a particular area, take it as an opportunity to improve and make positive changes in your life. Sometimes, we feel dissatisfied with our life but cannot say why, so identifying the particular area that is lacking will help you improve your overall life satisfaction

Here are a few figures for comparison sake:

Average total score for healthy populations is about 90.

For rheumatic disease groups, the average score ranges are 83 for rheumatoid arthritis, 84 for systemic lupus erythematosus, 87 for osteoarthritis, and 92 for young adults with juvenile rheumatoid arthritis.

Average total scores for other conditions range from 61 for Israeli patients with posttraumatic stress disorder, to 70 for fibromyalgia, to 82 for psoriasis, urinary incontinence and chronic obstructive pulmonary disease.

All of these means come from descriptive studies or experimental pretest data. And like many QOL instruments, the means tend to be quite negatively skewed with most patients reporting some degree of satisfaction with most domains of their lives (Burckhardt CS & Anderson KL, 2003).



– Burckhardt CS, Woods SL, Schultz AA, Ziebarth DM (1989). Quality of life of adults with

chronic illness: A psychometric study. Research in Nursina and Health, 12, 347-354

– Burckhardt, CS, Clark SR, Bennett RM (1993). Fibromyalgia and quality of life: A comparative

analysis. Journal of Rheumatology, 20, 475-479.

 – Burckhardt CS, Anderson KL. The Quality of Life Scale (QOLS): reliability, validity, and utilization. Health Qual Life Outcomes. 2003 Oct 23;1:60. doi: 10.1186/1477-7525-1-60. PMID: 14613562; PMCID: PMC269997.

 – Flanagan JC (1978). A research approach to improving our quality of life. American

Psychologist, 33, 138-147.

 – Flanagan JC (1982). Measurement of quality of life: Current state of the art. Archives of Physical

Medicine and Rehabilitation, 63, 56-59.

Social Support Questionnaire – Short Form (SSQSR)

Source: Sarason‚ Sarason‚ Shearin‚ & Pierce (1987)

Studies consistently suggest that strong social support is an effective buffer against psychological stressors. Even if the social support is not physically available, knowing that it is there is sufficient to help the person cope better


The following questions ask about people in your environment who provide you with help and support. Each question has two parts:

  • The first part asks you to list all the people you know, up to 9 and excluding yourself, whom you can count on for help or support in the manner described

  • The second part asks you rate how satisfied you are with the overall support you have based on the following scale:

1 = Very Dissatisfied, 2 = Fairly Dissatisfied, 3 = A Little Dissatisfied, 4 = A Little Satisfied, 5 = Fairly Satisfied, 6 = Very Satisfied


1. Whom can you really count on to be dependable when you need help?

1a.How satisfied are you with that level of support?

2. Whom can you really count on to help you feel more relaxed when you are under pressure or tense?

2a.How satisfied are you with that level of support?

3. Who accepts you totally‚ including both your worst and best points?

3a.How satisfied are you with that level of support?

4. Whom can you really count on to care about you‚ regardless of what is happening to you?

4a. How satisfied are you with that level of support?

5. Whom can you really count on to help you feel better when you are feeling generally down-in-the-dumps?

5a. How satisfied are you with that level of support?

6. Whom can you count on to console you when you are very upset?

6a.How satisfied are you with that level of support?


The interpretation of the results is going to be subjective, as this questionnaire is really more of a survey than an actual quiz. If you are overall satisfied with your social support, then you should get a high total score (>24).

Use this survey to help you identify areas in your life where you might need to expand your social support or improve it.