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Utrecht Proactive Coping Competence Scale (UPCC)

Utrecht Proactive Coping Competence Scale (UPCC) Test

See how proactively you prepare for stress and challenges in about 4 minutes. Get a fast snapshot of your strengths and growth areas to build resilience and plan ahead.

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Questions: 214 minutes

Hi! My name is Freudly, i am an AI therapist, I will give you an interpretation of the test after you complete it.

08:30

October 2, 2025

October 2, 2025
Material has been updated

October 2, 2025
Material has been published

13431 view

1191 completion

1004 likes

Scale Explorer

How the Scales are Structured

example score

24/35

Situation Analysis (SA)

Measures how effectively a person analyzes challenging circumstances and identifies solution options under stress.

Limited analysis

Adequate analysis

Strong analysis

7 – 22: Limited analysis | 23 – 33: Adequate analysis | 34 – 35: Strong analysis

A score of 24 falls in the Adequate analysis range, suggesting a generally effective approach to understanding stressful situations and generating workable solutions.

example score

18/25

Awareness of Personal Limitations (AoPL)

Measures how well a person recognizes their own limits and matches goals and plans to available resources.

Needs more realism

Generally realistic

Highly resource-aware

5 – 15: Needs more realism | 16 – 23: Generally realistic | 24 – 25: Highly resource-aware

A score of 18 falls in the 'Generally realistic' range, suggesting you usually evaluate your capabilities and constraints adequately when planning, with some room to refine this awareness under pressure.

example score

10/20

Social Support (SS)

Measures how effectively a person seeks social support and uses feedback in communication when facing challenges.

Limited support seeking

Adequate support seeking

Strong support seeking

4 – 11: Limited support seeking | 12 – 18: Adequate support seeking | 19 – 20: Strong support seeking

A score of 10 suggests relatively limited use of social support and feedback in communication compared with higher scorers on this scale.

example score

27/30

Problem Anticipation (PA)

Measures how well a person notices early warning signs and anticipates potential obstacles before they escalate.

Lower forecasting

Developing forecasting

Strong forecasting

6 – 19: Lower forecasting | 20 – 28: Developing forecasting | 29 – 30: Strong forecasting

A score of 27 falls in the Developing forecasting range, suggesting generally strong awareness of early difficulties and likely obstacles, though not consistently at the very highest level.

example score

23/35

Planning (P)

Measures strategic goal setting, anticipating future developments, and following through with planned actions.

Needs strengthening

Developing

Strong

7 – 20: Needs strengthening | 21 – 33: Developing | 34 – 35: Strong

A score of 23 falls in the Developing range, suggesting generally adequate planning skills with room to build more consistent foresight and structured follow-through.

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DATA-BASED USER COHORTS

Who Usually Takes This Test?

Team leads and managers

41%OF USERS

They use it to gauge how well they stay ahead of pressure, prevent crises, and keep teams effective during change.

Psychologists and coaches

34%OF USERS

They take it to assess proactive coping resources in themselves or clients and to guide targeted skills development.

HR and people partners

25%OF USERS

They use it to understand employees' readiness to handle stress proactively and to shape training or support plans.

BASED ON AGGREGATED, ANONYMIZED DATA FROM TENS OF THOUSANDS OF FREUDLY USERS.

RESULTS YOU CAN ACTUALLY USE

What You’ll See After You Finish the Test

Scale Results
— Explained Clearly

Your scores across each test scale, translated into plain, usable insights. Not just numbers, but what they actually mean for your daily life, emotional state, and overall well-being.

AI-Powered
Interpretation

A structured, clinically grounded explanation. Our AI analyzes patterns and relationships between scales to provide a coherent interpretation — without alarmist language.

Statistical
Comparison

See how you compare to others. Your scores are placed in a statistical context, showing percentiles and trends based on anonymized platform data to help you understand what`s typical.

Practical
Recommendations

Actionable guidance tailored to your profile. Receive clear, realistic suggestions you can apply immediately — focused on coping, self-regulation, and realistic next steps.

AI-Detected
Insights

Key patterns you might not notice on your own. Surfacing subtle connections in your responses that help you better understand what may be driving your current results.

Discuss with
an AI Psychologist

Clarify, reflect, and explore right away. Talk through your outcomes, ask questions, and explore meanings in a calm, non-diagnostic dialogue environment.

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Used in 52+ countries

Benchmarking

See How You Compare

Once you finish the test, your results will be compared with real-world data from people in your country.
Below is a preview of the benchmarks we use to place your score in context.

Situation analysis (Sa)

Average

19.3

Normal range

15.4 — 23.2

min.

max.

majority

This curve shows how scores are typically distributed.
Once you complete the test, your result will appear here so you can see where you land.

Understanding Your Own Limitations (UYOL)

Average

Normal range

13.4 — 20.6

min.

max.

majority

This curve shows how scores are typically distributed.
Once you complete the test, your result will appear here so you can see where you land.

Social Support (SS)

Average

13.2

Normal range

10.5 — 15.8

min.

max.

majority

This curve shows how scores are typically distributed.
Once you complete the test, your result will appear here so you can see where you land.

Problem Forecasting (PF)

Average

21.6

Normal range

18.1 — 25.2

min.

max.

majority

This curve shows how scores are typically distributed.
Once you complete the test, your result will appear here so you can see where you land.

Planning (P)

Average

21.3

Normal range

17.5 — 25

min.

max.

majority

This curve shows how scores are typically distributed.
Once you complete the test, your result will appear here so you can see where you land.

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CLEAR ANSWERS TO COMMON QUESTIONS

Frequently Asked Questions

Any questions left?

What does this questionnaire measure?

It measures proactive coping competence, or the tendency to plan ahead, prevent problems, and take early action under stress. It focuses on skills and personal resources that support effective adjustment in challenging conditions.

How long does it take and how many items are included?

Estimated completion time is about 4 minutes. The questionnaire includes 21 items.

How should items be answered?

Rate each statement based on typical behavior and attitudes, not a single recent event. Answer all items and use the first response that fits best.

How are results interpreted?

Higher scores indicate stronger proactive coping resources and a greater tendency to prepare and act in advance. Lower scores indicate fewer proactive strategies and may point to areas for skill development.

Who is this questionnaire intended for and how can results be used?

It is suitable for adults in clinical, counseling, organizational, and research settings. Results can support screening, goal setting, and planning targeted development of coping strategies.

WHAT THE TEST MEASURES

About This Assessment

Utrecht Proactive Coping Competence Scale (UPCC) Test

proactivity coping behavior

This self-report measure assesses an individual’s perceived competence in proactive coping and preparation for anticipated stressors. The Utrecht Proactive Coping Competence Scale (UPCC), attributed to Erica S. Frydenberg, focuses on habitual strategies and attitudes related to anticipating demands, planning, and mobilizing personal resources.

The instrument includes 21 items and typically requires about 4 minutes to complete. The Utrecht Proactive Coping Competence Scale (UPCC) is intended to support clinical or research screening of proactive coping tendencies and to inform case conceptualization or intervention planning when used alongside other assessment data.

Author: charles-s-carver, Erica S. Frydenberg

Literature: Aspinwall, L. G., & Taylor, S. E. A stitch in time: Self-regulation and proactive coping. Psychological Bulletin. 1997.; Bode, C., Thoolen, B., & de Ridder, D. Measuring proactive coping: Psychometric characteristics of the Utrecht proactive coping competence scale (UPCC). Psychologie and Gezondheid. 2008.

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