The 3-Factor Rule for Self-Assessment
Frequency
What to assess: How often does the issue (e.g., stress, anxiety, lack of sleep, physical symptoms) occur?
Questions to ask yourself:
  • Is this a rare, occasional occurrence, or does it happen frequently?
  • Are there specific triggers or patterns that increase the frequency?
Example: If you're feeling stressed, does it happen daily, weekly, or only during certain situations?
Intensity
What to assess: How severe is the issue when it occurs?
Questions to ask yourself:
  • Is it mild and manageable, or does it feel overwhelming?
  • How does it affect your emotional and physical state?
Example: Rate the intensity on a scale (e.g., 1-10, where 1 is mild and 10 is extreme). A mild headache might be a 2, whereas a full-blown panic attack might be an 8 or 9.
Impact on Daily Life Functioning
What to assess: How much does this issue interfere with your ability to perform daily activities?
Questions to ask yourself:
  • Does it disrupt your work, relationships, or self-care routines?
  • Are you avoiding certain tasks or responsibilities because of it?
Example: Stress that prevents you from meeting deadlines or having to take more sick leave than usual.
Putting It Together
Once you've evaluated the Frequency, Intensity, and Impact, you can identify the severity of the issue:
  • Mild: Low frequency, low intensity, minimal impact.
  • Moderate: Higher frequency or intensity with noticeable impact.
  • Severe: Frequent, intense, and significantly disrupts daily life.
Action Steps:
  • If issues are mild, focus on self-care strategies like mindfulness, exercise, or journaling.
  • For moderate concerns, consider seeking support from peers or exploring structured interventions like therapy.
  • Severe concerns often require professional help from a mental health expert or medical provider.

SAMARITANS OF SINGAPORE (SOS)

Services: 24/7 crisis support for those feeling distressed or suicidal.

Hotline: 1767 (24-hour toll-free)

Email: pat@sos.org.sg

Website: https://www.sos.org.sg/

Box Breathing
Grounding Technique
Self-care Challenge