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Utrecht Proactive Coping Competence Scale (UPCC)3

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

08:30

October 2, 2025

October 2, 2025
Material has been updated

October 2, 2025
Material has been published

15,838 views

1,393 completions

1,177 likes

Verified by Daniel Hall

Psychologist with 25 years of experience

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.

Benchmarking

See How You Compare

Once you complete the test, your results are compared with real-world data from people in your country.
Below is a preview of how scores are typically distributed across each scale.

Situation analysis (Sa)

Average

19.3

Normal range

15.4 — 23.2

min.

max.

This curve shows how scores are typically distributed.
Once you complete the test, your result will appear on the scale so you can see how you compare.

Understanding Your Own Limitations (UYOL)

Average

Normal range

13.4 — 20.6

min.

max.

This curve shows how scores are typically distributed.
Once you complete the test, your result will appear on the scale so you can see how you compare.

Social Support (SS)

Average

13.2

Normal range

10.5 — 15.8

min.

max.

This curve shows how scores are typically distributed.
Once you complete the test, your result will appear on the scale so you can see how you compare.

Problem Forecasting (PF)

Average

21.6

Normal range

18.1 — 25.2

min.

max.

This curve shows how scores are typically distributed.
Once you complete the test, your result will appear on the scale so you can see how you compare.

Planning (P)

Average

21.3

Normal range

17.5 — 25

min.

max.

This curve shows how scores are typically distributed.
Once you complete the test, your result will appear on the scale so you can see how you compare.

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SAMPLE QUESTIONS

Example Questions From the Test

Read each statement and evaluate your ability to cope with a difficult situation that may occur in the future. Indicate the extent to which this ability applies by selecting the appropriate response.

- Not developed
- Hardly developed
- Weakly developed
- More or less developed
- Fully developed
- Not developed
- Hardly developed
- Poorly developed
- More or less developed
- Fully developed
- Not developed
- Hardly developed
- Poorly developed
- More or less developed
- Fully developed

These are 3 of the 21 real questions — the rest appear in the test. No sign-up needed to start.

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WHAT THE TEST MEASURES

About This Assessment

Utrecht Proactive Coping Competence Scale (UPCC) Test - Symptoms and Signs

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.